Hi there it's Matt here and welcome back to the next in this AMA series as always my

partner in crime for these AMAs is Dr. Ety, Ben Simone.

Ety, welcome back.

Happy to be here.

Let us just dive in.

What is the first AMA question? Can you describe some strategies for

improving deep sleep duration? No offense for other stages of sleep. Yes, please. If's sleep is listening to this podcast, I'm sure we can

speak about that at another time. Please don't be offended. We will get to you, but

let's focus today on deep non-rem sleep.

When people ask me this question,

how do I optimize stage X or how do I optimize stage Y,

I try to have them think about two different directions and what I mean by that is

things to do that you're not doing or you're not doing enough of and things that you need to stop doing or things you need to do less of.

So things to increase, things to decrease. What would those be or what are some examples of those for

deep non-rem sleep? Let's start with things that you can do or at least do more of to up the amount of deep non-rem sleep.

And here I think the best two examples I could give would be exercise and temperature manipulations.

When it comes to exercise, it is really a very robust finding.

One of the studies I often think about was published in a very reputable journal again called Scientific

Reports. I think it was back in 2019, 2020, at least in 2019 it was being reviewed.

I'm not saying anything.

And maybe it came out a little bit after that,

but it was by Casper Volt and colleagues,

...