Sleep: Dr Paul Muchowski of Defined Sleep On Why You Should Make Getting A Good Night’s Sleep A Major Priority In Your Life, And How You Can Make That Happen

An Interview With Shawna Robins

Connect your daytime activities to your sleep — Track your habits to understand their impact on sleep. Vigorous exercise during the day can dramatically benefit your sleep at night.

Getting a good night’s sleep has so many physical, emotional, and mental benefits. Yet with all of the distractions that demand our attention, going to sleep on time and getting enough rest has become extremely elusive to many of us. Why is sleep so important and how can we make it a priority?

In this interview series called “Sleep: Why You Should Make Getting A Good Night’s Sleep A Major Priority In Your Life, And How You Can Make That Happen” we are talking to medical and wellness professionals, sleep specialists, and business leaders who sell sleep accessories to share insights from their knowledge and experience about how to make getting a good night’s sleep a priority in your life.

As part of this interview series, we had the pleasure to interview Dr. Paul Muchowski.

Dr. Paul Muchowski is the CEO and CSO of Defined Research Inc., and is a renowned neuroscientist with a Ph.D. from the University of Washington and further training with Dr. Ulrich Hartl at the Max Planck Institute for Biochemistry. In 2016 Paul founded Defined Research, a biotechnology company whose mission is to develop proprietary, clinically proven CBD-based products targeted at the relief of major human ailments. After years of scientific research, Paul developed the unique CBD formula for Defined Sleep that includes eight terpenes, which act as amplifiers for CBD sleep-promoting benefits. Dr. Muchowski is the first scientist to conduct a double-blind, placebo-controlled study on the use of CBD as a sleep supplement, making Defined Sleep the only research-based CBD supplement backed by a clinical trial on the market.

Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you’. Can you tell us a bit about your background and your backstory?

I am a neuroscientist with over 25 years of experience in biomedical research, primarily focusing on neurodegenerative diseases for most of my career. More recently, we became very interested in sleep disorders. My journey began with a Ph.D. in Biochemistry, followed by postdoctoral training at prestigious institutions. My passion for understanding the brain’s complexities led me to establish Defined Research, where we develop innovative solutions for neurological conditions such as insomnia.

Can you share a story with us about what brought you to this particular career path?

My parents never forced us down any specific career path, but as it turns out my Dad was an organic chemist that worked for decades in the pharmaceutical industry developing drugs. He would always invite his science friends over to our house, so I guess that growing up I had a lot of exposure to bright scientific minds. But when I went to university I originally had planned to study Political Science, as I wanted to become a lawyer. In my third year I took a class on viruses that piqued my curiosity, and soon after that decided that I would study biology.

Can you share with our readers a bit about why you are an authority in the sleep and wellness fields? In your opinion, what is your unique contribution to the world of wellness?

My expertise stems directly from having led a series of three independent clinical trials in people who suffer from insomnia starting in 2018. By necessity I was forced to learn as much as possible about sleep science. Our unique contribution to the world of wellness is that we are the first company to conduct a double-blind, placebo-controlled clinical trial to determine how CBD influences sleep physiology in people with insomnia. My unique contribution lies in combining neuroscience with innovative research-based product development, such as our Defined Sleep CBD, which leverages the therapeutic potential of cannabinoids to address insomnia.

Is there a particular book that made a significant impact on you? Can you share a story or explain why it resonated with you so much?

One of my favorite books is “Surely You’re Joking, Mr. Feynman! (Adventures of a Curious Character)”, a series of stories by Richard Feynman, winner of the Nobel Prize in physics. Dr. Feynman was a genius who worked with Oppenheimer on the Manhattan Project. Richard Feynman has been described as “the best mind since Einstein.” The reason that I viewed Feynman as a scientific idol was that not only was he an amazing intellect, but he brought human and passion to every project he ever worked on. As has been described about Feyman, he had “A combustible mixture of high intelligence, unlimited curiosity, and raging chutzpah.”

Do you have a favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life or your work?

The life lesson quote that resonates with me the most is Thomas Edison’s quote “Genius is one percent inspiration, ninety-nine percent perspiration”. When major scientific discoveries occur, many folks think that it was simply a great thought hitting you like a lightning bolt. But the truth is that science is extraordinarily difficult, and requires a huge amount of hard work and dedication. Just to give you one small example, it has taken my company nearly seven years to go from having an idea for a new sleep aid based on CBD to finally being able to market the first CBD product backed by rigorous clinical research.

Ok, thank you for all that. Now let’s move to the main focus of our interview. Let’s start with the basics. How much sleep should an adult get? Is there a difference between people who are young, middle-aged, or elderly?

Adults typically need 7–9 hours of good sleep per night. However, sleep needs vary across age groups and individual lifestyles. Young adults may require more sleep due to growth and development, while older adults might experience changes in sleep patterns and require slightly less sleep.

Is the amount of hours the main criteria, or the time that you go to bed? For example, if there was a hypothetical choice between getting to bed at 10PM and getting up at 4AM, for a total of 6 hours, or going to bed at 2AM and getting up at 10AM for a total of 8 hours, is one a better choice for your health? Can you explain?

Both the duration and timing of sleep are crucial. Maintaining a consistent sleep schedule aligns our internal clocks, improving sleep quality. For instance, getting 8 hours of sleep from 10 PM to 6 AM can be more restorative than sleeping from 2 AM to 10 AM. But in the end, the most important aspect is to maintain consistency in a good sleep schedule.

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for our readers. Let’s imagine a hypothetical 35-year-old adult who was not getting enough sleep. After working diligently at it for 6 months he or she began to sleep well and got the requisite hours of sleep. How will this person’s life improve? Can you help articulate some of the benefits this person will see after starting to get enough sleep? Can you explain?

After six months of consistently getting the requisite hours of restorative sleep, a 35-year-old adult would experience profound improvements in various aspects of life. Enhanced sleep leads to better cognitive function, including improved memory, focus, and decision-making skills. This individual would likely notice a boost in mood and emotional stability, reducing feelings of stress, anxiety, and depression. Physically, they would benefit from increased energy levels, a stronger immune system, and faster recovery from daily activities and exercise. Additionally, regular sleep supports cardiovascular health, reducing the risk of heart disease and other chronic conditions. Overall, achieving quality sleep can dramatically transform one’s quality of life, enhancing productivity, relationships, and overall well-being.

Many things provide benefits but they aren’t necessarily a priority. Should we make getting a good night’s sleep a major priority in our life? Can you explain what you mean?

Millions of people struggle to obtain good sleep consistently. Our lives can be hectic and often present us with many unexpected challenges that are the enemy of good sleep, but making consistent sleep a top priority will yield many tangible benefits that you will experience almost immediately. As described above, achieving quality sleep can dramatically transform one’s quality of life, enhancing productivity, relationships, and overall well-being.

The truth is that most of us know that it’s important to get better sleep. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives? How should we remove those obstacles?

Three main blockages often prevent us from integrating better sleep habits into our lives:

1. Stress and Anxiety: Modern life is filled with stressors that can keep our minds active long after we should be winding down. To counter this, incorporate relaxation techniques such as meditation, deep breathing exercises, or gentle yoga/stretching into your nightly routine. These practices can help calm the mind and prepare the body for sleep.
2. Technology Overuse: The pervasive use of screens before bed disrupts our natural sleep cycles by emitting blue light that inhibits melatonin production. Establish a technology curfew at least an hour before bedtime, and consider using blue light filters on your devices to mitigate this effect.
3. Irregular Sleep Schedules: Inconsistent sleep schedules can confuse our internal body clocks. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.

By addressing these obstacles with practical solutions, we can transform our intellectual understanding of the importance of sleep into effective daily habits that enhance our overall well-being.

Do you think getting “good sleep” is more difficult today than it was in the past?

Yes, modern lifestyles with increased screen time, stress, and irregular schedules disrupt natural sleep patterns. Our reliance on technology and fast-paced lives has made it harder to prioritize and achieve quality sleep.

Ok. Here is the main question of our discussion. Can you please share “5 things you need to know to get the sleep you need and wake up refreshed and energized”? If you can, kindly share a story or example for each.

1. Wake up with a motion-sensing alarm clock — Use technology that aligns with your sleep cycle, like the Sleepwave alarm.
2. Maximize your morning light exposure — Natural light helps regulate your sleep-wake cycle.
3. Introduce a wind-down routine — Engage in calming activities before bed.
4. Connect your daytime activities to your sleep — Track your habits to understand their impact on sleep. Vigorous exercise during the day can dramatically benefit your sleep at night.
5. Be open-minded to trying a supplement that contains CBD to help achieve better sleep and, consequently, a better quality of life.

What would you advise someone who wakes up in the middle of the night and can’t fall back to sleep?

If you wake up in the middle of the night and can’t fall back to sleep, it’s important to stay calm and avoid stressing about it. Try some deep breathing exercises or a relaxation technique to help you feel drowsy again. If you’re still awake after 20 minutes, get out of bed and do a quiet, non-stimulating activity, like reading a book (with a dim light) or listening to soft music. Avoid looking at screens, as the blue light can further disrupt your sleep cycle.

What are your thoughts about taking a nap during the day? Is that a good idea, or can it affect the ability to sleep well at night?

Napping during the day can be beneficial, especially if you didn’t get enough sleep the previous night. However, it’s important to keep naps short — ideally 20–30 minutes — and avoid napping late in the afternoon. Longer naps or naps taken too late in the day can interfere with your nighttime sleep, making it harder to fall asleep at your regular bedtime. Strategic napping can enhance alertness and performance without negatively impacting your overall sleep schedule.

Wonderful. We are nearly done. Is there a person in the world, or in the US, with whom you would like to have a private breakfast or lunch, and why? He or she might just see this, especially if we tag them. :-)

I would love to have a private meal with the music producer Quincy Jones. I have been a musician my entire life as the yang to the yin of my science world. Quincy is in an entire class of his own as a musician, and has led an amazing and prolific life. I would love to get a chance to talk music with Quincy. And as a bonus, we happen to share the same birthday!

How can our readers further follow your work online?

Learn more about Defined Sleep at www.definedsleep.com or connect with me personally on LinkedIn at https://www.linkedin.com/in/paul-muchowski-phd/

This was very meaningful, thank you so much. We wish you only continued success on your great work!

About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.