Join Andrea Samadi as she reviews Dr. Shane Creado’s insights on why sleep is a core pillar of brain health, how chronic sleep deprivation harms reaction time, inflammation, pain perception, and why children pay the highest price.
Learn practical sleep strategies—consistent schedules, light management, wind-down routines—and how the Silva Method’s mind-training can deepen restorative sleep for athletes, high performers, and families.
Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence...
Join Andrea Samadi as she reviews Dr. Shane Creado’s insights on why sleep is a core pillar of brain health, how chronic sleep deprivation harms reaction time, inflammation, pain perception, and why children pay the highest price.
Learn practical sleep strategies—consistent schedules, light management, wind-down routines—and how the Silva Method’s mind-training can deepen restorative sleep for athletes, high performers, and families.
Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience.
I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen?
Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives.
That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results.
This week, we move onto PART 2 of our review of EP 72[i] with Shane Creado, MD and his book Peak Sleep Performance for Athletes recorded back in July of 2020.
In PART 1[ii], we covered:
How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out.
Today, PART 2 we will continue with our review, diving a bit deeper into sleep deprivation and its impact of performance (whether you are an athlete, or just someone looking to improve productivity).
PART 3, next week, we will go a bit deeper into the impacts of concussions and brain injuries on our sleep and performance.
Just a reminder: Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront
As we work through our reviews, we will spend a considerable amount of time on this important health staple that’s scientifically proven to boost our physical and mental health.
For today’s EP 379, and PART 2 of our review of our 2020 interview with Dr. Shane Creado, we will cover:
✔ Sleep as a core pillar of health according to Dr. Shane Creado, author of Peak Sleep Performance for Athletes.
✔ Sleep deprivation is a national crisis and kid’s pay the highest price.
✔ 7 Well-Known Tips for Improving Sleep
✔ Applying the Silva Method to Reset and Improve Our Sleep
✔ Important sleep tips for athletes and high performers
Let’s go back to 2020 and revisit what Dr. Creado had to say about sleep.
CLIP 1 — Why Sleep Is Non-Negotiable for Brain Health
Short Explanation:
In Clip 1, Dr. Shane Creado explains that sleep is a foundational pillar of brain health, equal in importance to exercise and nutrition. He emphasizes that without optimizing sleep, it is impossible to truly optimize learning, emotional regulation, focus, or performance. Dr. Creado highlights that chronic sleep deprivation is widespread in the U.S., often unnoticed, and especially damaging for children—where lack of deep sleep suppresses growth hormone, increases obesity risk, and raises the likelihood of developing mental-health challenges later in life. His message is clear: when sleep improves, the entire “fabric” of life and health begins to change.
VIDEO 1 – Click Here to Watch
In our next video clip from Dr. Creado, I ask him to dive deeper into optimizing our brain health with a quote from his book that reads “your brain health and sports performance cannot be optimized unless your sleep is optimized. And once this is achieved your quality of life will skyrocket. When you sleep well, the fabric of your life will change. And when this happens, it will have a ripple effect.” This sounds like a simple concept, but for those of us who have been working on improving this pillar, we know it’s one of those concepts that easier said, than done. Let’s hear Dr. Creado’s thoughts on my question-
And Dr. Creado replied that “sleep is one of the pillars of brain health along with exercise and nutrition. And we need to make sure we’re getting the right amount of sleep. Most adults and most teenagers don’t know about this but a vast majority, 70 million Americans suffer from a sleep problem. And way more than those suffer from sleep deprivation, chronic sleep deprivation. If a child is deprived of sleep, their growth hormone levels will be suppressed because deep sleep is where growth hormone levels peak, so basically you are going to be stunting your growth.
Over 80% of kids who are sleep deprived go on to develop obesity. There’s a huge overlap between kids who are chronically sleep deprived who manifest mental health conditions later in life.”
🌙 KEY TAKEAWAYS FROM DR. CREADO’S CLIP
We will review these take-aways, (many that are well-known- as a reminder to close any gaps we might have with our sleep) and then we will add a new spin, as we tie the popular Silva Method into these tips, for ALL of us to take our sleep to new heights.
We just received our 2025 Spotify Wrapped stats, (this gives us insight into our listeners who tune in via Spotify over the past year) and The Silva Method, (from 2022) holds the top spot again for listeners for a 3rd year in a row.
This is important for me to notice what is important to YOU, the listener, so when appropriate, I will link the popular Silva Method, to our content.
- Sleep is a Core Pillar of Brain Health
- Along with exercise and nutrition, sleep forms the foundation of cognitive health.
- Without optimized sleep, you cannot optimize brain function, learning, focus, emotional regulation, or performance.
- Sleep Deprivation Is a National Crisis
- 70 million Americans suffer from a sleep disorder.
- Many more live in a state of chronic sleep deprivation without realizing it.
It wasn’t until Dr. Creado looked at my brain scan from Amen Clinics just a few months AFTER this episode in 2020, and told me that I had the pattern of a sleep deprived brain, did I start to get serious about improving this important health staple.
- Children Pay the Highest Price
- Kids deprived of deep sleep have suppressed growth hormone → which literally stunts physical growth.
- 80% of sleep-deprived children develop obesity.
- Chronic sleep loss in childhood is strongly linked to later mental-health challenges.
- Sleep Changes the “Fabric of Your Life”
- When sleep improves, every system of the body and brain recalibrates.
- Relationships, mood, decision-making, energy, learning, and performance all rise.
✅ TIPS TO PUT THESE IDEAS INTO ACTION
1. Target the Right Sleep Amount
- Adults: 7–9 hours
- Teens: 8–10 hours
- Kids: 9–12 hours
- Track for ONE WEEK and see what you notice. There are many different ways you can track sleep, with wearable devices, or even through your iPhone.
2. Build a Pre-Sleep “Wind-Down Ritual” (20–30 min)
A short, consistent routine signals the brain it’s time to shut down.
Examples:
- Dim lights
- Light stretching
- Hot shower
- Reading
- 4–7–8 breathing
- No emotional conversations, no rumination
3. Protect Your Light Environment
Light controls melatonin.
- Morning: Seek 5–10 minutes of natural sunlight.
- Night: Reduce screens or use night mode 1–2 hours before bed.
- Keep the bedroom dark, cool (65–67°F), and quiet.
4. Keep a Consistent Sleep/Wake Schedule
Even on weekends.
This stabilizes your circadian rhythm and improves the quality of deep sleep.
This is my area of strength with sleep. I go to bed the same time every day (Monday-Sunday) and wake up the same time no matter what day of the week it is. On the rare days I stray from this routine, everything turns upside for me, so I work hard on keeping this consistency.
5. Strengthen Deep Sleep (Where the Magic Happens)
Deep sleep boosts:
- Growth hormone
- Memory consolidation
- Emotional regulation
- Cellular repair
To increase deep sleep:
- Exercise in the morning or early afternoon
- Keep caffeine cutoff at 2:00 p.m.
- Don’t eat heavy meals late at night
- Cool the room
6. Watch for Red Flags (Especially in Kids)
- Difficulty waking
- Mood swings
- Falling asleep in class
- Attention problems
- Weight gain
- Frequent illness
These are often sleep issues in disguise.
7. Use a Simple Nighttime “Audit”
Each night, ask yourself:
- What time did I go to bed?
- What disrupted my sleep?
- What will I change tomorrow?
TAKING OUR SLEEP TO THE NEXT LEVEL WITH THE SILVA METHOD
Many of these TIPS we have heard already and the key is to keep track of where you are able to make improvements. Let’s add the popular Silva Method to our Sleep Reset Routine, and see how we can take our sleep even deeper.
The Silva Method was covered in our most downloaded 4 PART Series[iii] based on the work of Jose Silva, and this one Series was streamed 999% more than any other episode we have created in the 7 years we have been hosting this podcast.
🌙
THE SILVA METHOD SLEEP RESET (2–3 Minutes)
Neuroscience + Mind Training for Better Sleep
🧠
1. Alpha Entry (3–2–1)
Shift your brain from beta → alpha → theta for natural sleep pathways.
Close your eyes.
Slow breath in… slow breath out.
Count down:
- 3… “My body relaxes.”
- 2… “My mind becomes calm.”
- 1… “I enter my ideal level for sleep.”
On “1,” imagine a warm wave of relaxation dropping you into Alpha. When I’m tired, and I lay down to go to sleep, after practicing this method for many years now, I can actually feel when I’ve hit that Alpha Sleep State. This is a magical place, and if you don’t do anything else with this state, it’s a great place to find a place of calm, before you drift off to sleep.
💬
2. Subconscious Programming
Use intention-based language to direct the mind:
“Tonight my brain resets. I will wake restored.”
(whatever it is you want to solve or work on)
Let this intention sink deeply into the subconscious.
🌫
3. Release & Clear
Use the Silva Command Technique:
“I now release the day.
All tension dissolves.
Only calm remains.”
Picture the entire day evaporating like mist.
💤
4. Deep Sleep Visualization
Guide your brain toward deep, restorative sleep.
Visualize:
- Your body sinking into the mattress
- Your breath becoming slow and rhythmic
- Brain waves shifting toward deep delta
- Cells repairing and your mind rebooting (from head to toe).
Affirm:
“I sleep deeply.
My brain resets.
I wake renewed.”
5. Morning Installation
Anchor tomorrow’s outcome.
See yourself waking:
- Calm
- Clear
- Sharp
- Energized
Say:
“Calmness, Peace, Clarity, a Sharp and Energized Mind and Body is my reality.”
😴
6. Drift Deeper
Take three slow breaths.
With each exhale, whisper internally:
“Deeper…”
“Deeper…”
“Deeper…”
Let your body float down like warm sand — easing naturally into theta → delta for true restorative sleep. If you have not yet listened to our 4 PART Series on The Silva Method, and its benefits, I highly encourage you do this.
Deeper sleep is only one of the benefits of The Silva Method.
🌙
SILVA METHOD SLEEP RESET — FOR KIDS
Since Dr. Creado mentioned that our children pay the highest price for sleep deprivation, I thought it would be important to cover how any of us can teach The Silva Method to our kids. ((I won’t read this out loud for this episode, but you can go to the show notes if you would like to apply this method to your children for their bedtime routine).
This is a reminder for all of us to not forget that Jose Silva created this method originally when he was working with radios and electronic circuitry to improve his children’s learning. I can only imagine how motivated he was, because when our children are little, most of us as parents would do anything to set our kids up for success. We read books, gain new ideas and theories and work on implementing them. Silva’s Mind Control Theory, is backed by science, and as Dr. Creado reminded us, it’s important for our children to get the right amount of sleep for their growth hormones, let alone their mental and physical health.
To Implement The Silva Method for Your Kids:
(A calm, magical bedtime routine you can read aloud)
1. Set a Simple, Positive Intention
“Tonight I sleep deeply.
My body rests, my mind feels happy, and I wake up ready for a new day.”
(For younger kids: “Tonight I will sleep like a peaceful superhero.”)
2. The Kid-Friendly Alpha Countdown (3–2–1)
Say softly:
“Close your eyes and take a slow breath.
Now we’re going to do the magic countdown:
- 3 — My body gets soft like a teddy bear
- 2 — My mind becomes calm and quiet
- 1 — I’m in my cozy dream place”
This moves them from beta → alpha, just like the adult version, but in child-safe imagery.
3. Release the Day (Silva “Command Technique”)
“Anything from today that was busy or noisy —
we let it float away like a balloon into the sky.”
Kids respond beautifully to metaphors involving movement and release.
4. Create Their Dream Scene (Silva Visualization Step)
Guide them to gently imagine:
- A safe, cozy place
- Soft lights
- Warm blankets
- Their favorite animal or character sitting beside them
- Stars twinkling above
Then say:
“Your brain and body are getting sleepy in the best way.”
5. Program the Sleep
Use Silva-style subconscious messaging:
“You’re safe.
You’re loved.
Your body knows exactly how to sleep deeply.
Every minute you sleep, you grow stronger, smarter, and calmer.”
This is especially powerful for kids who struggle with anxiety or nighttime restlessness.
6. Install the Morning Result
“Imagine waking up tomorrow with a big smile,
your body full of energy,
and your mind ready to learn and play.”
This anchors the beneficial outcome in their subconscious.
7. Drift Into Sleep
“Take a slow breath in…
and now breathe out like you’re blowing out a candle.”
Do this 3 times.
Then repeat softly:
“Deeper…
Deeper…
Deeper…”
Their nervous system will naturally shift toward theta and then delta.
Try the Silva Method with your children and see how they respond. I didn’t practice this method with my kids when they were little, but I did give them an intention of health and well-being EVERY night, before they went to sleep.
Sometimes out loud, and sometimes I would just think this to send my kids off to sleep with good intentions. I would say “You will sleep well tonight, and wake up, and have an incredible day tomorrow. You will accomplish ALL of your goals and dreams, and live a happy and healthy life.”
I do believe the words we say out loud, and even think, can impact our results and if our children pay the highest price with their sleep, it’s worth trying something, especially when your children are young, to create the habit of drifting soundly off to sleep.
CLIP 2 — How Sleep Deprivation Increases Risk and Injury
Short Explanation:
In Clip 2, Dr. Creado focuses on the real-world consequences of chronic sleep deprivation, particularly for athletes but applicable to everyone. He explains that a sleep-deprived brain operates on reduced capacity—reaction times slow, awareness drops, inflammation rises, stress hormones increase, and pain perception becomes amplified. This makes the brain more fragile and more vulnerable to injury. Even small sleep deficits can significantly increase risk, especially when reaction time and awareness are critical. Dr. Creado reframes sleep as protection: when sleep is inadequate, both performance and safety are compromised.
VIDEO 2 Click Here to Watch
In our second video clip with Dr. Creado, he reminds us that “if you are sleep deprived, and you are an athlete for example, your brain is already running on fumes, basically, and your reaction times will be reduced if you are chronically sleep deprived. And I mean that depends on how much sleep each person needs. So if you are getting 7 hours at night, and you think you’re great, but your brain needs 9 hours of sleep, you’re still sleep deprived. So you’ll have more inflammation, less protective hormones, more stress hormones, lower pin tolerance. So if you perceive pain to be 5/10 if 10 is the worst pain that you could have, with sleep deprivation you’ll perceive your pain to be 8/9 out of 10.
All these factors are already there if someone is chronically sleep deprived. And then their reaction times are reduced, they don’t see the guy coming at them out of the corner of their eye, BOOM, they’re hit, so their brain is more vulnerable already, more fragile, so their symptoms will be more severe.”
✅ KEY POINTS FROM DR. CREADO (CLIP 2)
1.Sleep deprivation slows brain reaction time
When you are chronically sleep deprived, your brain operates on reduced capacity. Reaction time, awareness, and peripheral vision are all impaired—raising the risk of injury, especially for athletes.
TIP TO IMPLEMENT
- Track reaction-based mistakes (missed cues, slower responses) during training or workdays.
- Treat reaction errors as a sleep signal, not a skill problem.
- Adjust training intensity on low-sleep days; prioritize recovery over performance.
2. Sleep needs are individual—not universal
Feeling “fine” on 7 hours does not mean your brain is fully rested. If your brain needs 9 hours, anything less is still sleep deprivation.
TIP TO IMPLEMENT
- Identify your true sleep need by tracking:
- Energy levels
- Focus
- Mood
- Pain sensitivity
- Aim for the minimum hours where all four improve, not just “acceptable” sleep.
- Increase sleep in 15–30 minute increments over 7–10 days to find your optimal range.
I notice that when I have heavier training days, (when I run for more than 7 miles in the mountains) or days that my stress levels come in higher than usual, that my Whoop tracker will tell me that I need more sleep to compensate for the extra stress or strain that day.
This was one of the most eye-opening concepts to me while tracking sleep. If you over train, it will show up eventually with injury, but also, as I started to track my blood results, inflammation from overtraining also showed up on a couple of my bio-markers.
DHEA Sulfate Reading
DHEA sulfate is an adrenal hormone that acts as our stress buffer. It balances cortisol and supports recovery. When DHEA-S is low, we worry about burnout. When it’s robust — even slightly elevated — it tells us the body is still adapting to sustained challenge.
An elevated DHEA-S on its own doesn’t mean something is wrong. It can reflect high engagement, purpose-driven work, and a nervous system that’s still compensating well. What matters is whether we pair that output with intentional down-regulation — because resilience isn’t about pushing harder, it’s about recovering smarter.”
This reading for me showed up in a blood test from May 2025 for me as “Out of Range.” I wondered, why is this test out of what is considered the “healthy range?” and this new feature on the Whoop app (that we will revisit on another episode) told me my blood test being out of range, was a reflection of chronic stress, or overtraining symptoms). Both of these factors impact my sleep need.
3. Chronic sleep loss increases inflammation and stress hormones
Lack of sleep elevates inflammation, suppresses protective hormones, and increases cortisol—putting the brain and body in a constant stress state.
TIP TO IMPLEMENT
- Protect sleep as an anti-inflammatory tool, not a luxury.
- Pair sleep with:
- Consistent sleep/wake times
- Reduced late-night screen exposure
- Calm pre-bed routines
- Think of sleep as your primary recovery supplement.
4. Sleep deprivation amplifies pain perception
Pain feels significantly worse when sleep deprived. A moderate pain stimulus can register as severe pain due to reduced pain tolerance.
TIP TO IMPLEMENT
- If pain feels unusually intense, check sleep first before assuming injury progression.
- Prioritize sleep during injury recovery or high-stress periods.
- Avoid pushing through pain after poor sleep—this increases risk, not resilience.
5. A tired brain is more vulnerable to injury
Slower reaction times mean missed visual cues. The already-fatigued brain is more fragile, leading to more severe symptoms when injury occurs.
TIP TO IMPLEMENT
- On low-sleep days:
- Reduce exposure to high-risk situations
- Emphasize form, awareness, and safety
- Coaches and leaders should screen for sleep, not just symptoms.
- Build sleep checks into return-to-play or high-performance decisions.
🧠 BIG PICTURE TAKEAWAY
Sleep deprivation doesn’t just make you tired—it:
- Slows your brain
- Amplifies pain
- Increases inflammation
- Weakens reaction time
- Makes injury more severe
Sleep is protection. Sleep is performance. Sleep is prevention.
REVIEW & CONCLUSION – EPISODE 379
Peak Sleep Performance: Sleep as Protection, Performance, and Prevention
(Part 2 of our review of EP 72 with Dr. Shane Creado, MD)
In this episode, we returned to our 2020 interview with Dr. Shane Creado, a double board-certified sleep medicine physician and psychiatrist whose work sits at the intersection of functional sleep medicine, integrative psychiatry, and sports performance. His central message—now more relevant than ever—is clear:
You cannot optimize brain health, athletic performance, or quality of life unless sleep is optimized first.
In Part 1, EP 378, we explored how strategic napping, morning brain habits, and the Silva Method work together to reset the nervous system and support peak cognitive and physical performance.
In Part 2, this week’s episode, we went deeper—into why sleep is not just helpful, but protective, and why sleep deprivation has become one of the most urgent and under-recognized public-health crises of our time.
🧠 WHAT THIS EPISODE REINFORCED
Dr. Creado reminded us that sleep sits alongside exercise and nutrition as a core pillar of brain health. When sleep breaks down, everything else follows—focus, learning, emotional regulation, reaction time, recovery, and resilience.
We also revisited the reality:
- 70 million Americans suffer from sleep disorders.
- Millions more are chronically sleep deprived without realizing it.
- Children pay the highest price, with sleep loss impacting growth hormone, metabolism, weight, and long-term mental health.
Perhaps most powerfully, Dr. Creado explained that sleep deprivation doesn’t just make us tired—it:
- Slows reaction time
- Increases inflammation
- Amplifies pain perception
- Raises injury risk
- Makes brain trauma more severe
A tired brain is a vulnerable brain.
And this applies not only to elite athletes—but to students, parents, educators, leaders, and anyone living in a high-pressure, always-on world.
🌙 WHY THE SILVA METHOD BELONGS IN THIS CONVERSATION
As we reviewed familiar sleep tips—consistent schedules, light management, wind-down routines—we added a powerful layer: mind training.
The overwhelming response to our Silva Method series (now our most-streamed content for the third year in a row) shows us something important:
listeners want tools that help the brain shift states—quickly and intentionally.
The Silva Method does exactly that by:
- Guiding the brain from beta → alpha → theta
- Activating the parasympathetic nervous system
- Reducing stress hormones
- Preparing the mind and body for deep, restorative sleep
When paired with Dr. Creado’s science, the Silva Method becomes a bridge—connecting knowledge to action, and intention to biology.
Sleep becomes something we train, not something we hope for.
👶 WHY THIS MATTERS FOR KIDS
One of the most important takeaways from this episode is that children are the most vulnerable to sleep loss, and yet often the least protected from it.
Teaching kids:
- How to calm their minds
- How to release the day
- How to visualize rest and safety
is not just about sleep—it’s about self-regulation, emotional security, and long-term brain health.
Whether through the Silva Method or simple bedtime intention-setting, we are shaping the internal environment our children grow up in—night after night.
🧩 THE BIG PICTURE
This two-part review brings us back to a truth worth repeating:
Sleep is not a luxury.
Sleep is not optional.
Sleep is the foundation.
Sleep is:
- Protection against injury and burnout
- Performance fuel for focus, learning, and resilience
- Prevention against long-term physical and mental health challenges
When sleep improves, the fabric of your life changes—and the ripple effects touch everything.
As we continue building our roadmap through the Top Health Staples, sleep remains the pillar that holds them all together.
If there’s one thing to take from Episode 379, it’s this:
You don’t need to do everything perfectly—
you just need to start protecting your sleep.
And when science and mind training work together, better sleep becomes not just possible—but repeatable.
We will see you next time with PART 3 of our review with Dr. Shane Creado.
RESOURCES:
Clip 1: Chronic Sleep Deprivation: Why Sleep is Non-Negotiable
https://www.youtube.com/shorts/73LqJlL-Wx0
Clip 2: How Sleep Deprivation Increases Risk and Injury
https://www.youtube.com/shorts/CjQSm-O0tbU
REFERENCES:
[i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.” https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/
[ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #378 PART 1 REVIEW with Dr. Shane Creado on “Unlocking Peak Performance With Strategic Napping: Science-Backed Tips” https://andreasamadi.podbean.com/e/unlock-peak-performance-with-strategic-napping-%E2%80%94-science-backed-sleep-tips/
[iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/
