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The Power of the Downstate
- Recharge Your Life Using Your Body's Own Restorative Systems
- Narrated by: Sara C. Mednick PhD
- Length: 12 hrs and 4 mins
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Publisher's summary
Leverage your built-in rhythms of Upstates and Downstates to enhance energy, sharpen thinking, balance moods, fuel fitness, and more.
If you’re like most people, the relentless daily grind of go-go-go, do-do-do, can run down your energy and deplete your resources. While most of us find our lives full of “Upstate” moments that rev up our stress engines, it doesn’t have to be this way. World-renowned sleep researcher Sara C. Mednick, PhD, shows us how we can access the most replenishing and repairing aspects of sleep through activities and moments that happen during our day by diving into our “Downstate”. Dr. Mednick shows that bringing ourselves back to the Downstate is critical for our health, well-being, and cognitive longevity.
Drawing on her original findings—and those of others across many fields of medicine—Dr. Mednick creates a comprehensive picture of the Upstate/Downstate rhythms that orchestrate all of our bodies’ vital systems, along with a novel theory that aging is caused by spending less and less time in Downstate activities. The Power of the Downstate offers practical evidence-based insight into how we can all enable those systems to work together in better harmony. You’ll learn:
- How our bodies and minds are guided by a natural Upstate/Downstate rhythm—and how our modern lifestyles disrupt these rhythms to our detriment;
- How our vital organs and systems benefit from spending more time in the Downstate—which decreases the risk for Alzheimer’s disease, chronic illness, and early death;
- How we can activate the Downstate through rethinking how to breathe, eat, sleep and exercise; and
- The practical four-week Downstate RecoveryPlus Plan.
Get ready to be more alert, productive, and cognitively sharp during the day, feel greater intimacy and affection, and enjoy consolidated, restorative sleep at night...not to mention expand your years of mental and physical vitality.
PLEASE NOTE: When you purchase this title, the accompanying PDF will be available in your Audible Library along with the audio.
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Critic reviews
“Full of dazzling insights. Dr. Mednick presents a new way of understanding chronic diseases and offers a bounty of easy, free, and scientifically validated tips we can adopt to reset ourselves for a better, healthier future.” (James Nestor, author of the New York Times best-selling Breath: The New Science of a Lost Art)
"Dr. Sara Mednick is known for her pristine sleep research work on napping, and I have quoted her work consistently throughout my career in lectures and books. Her latest work, The Power of the Downstate, is at the top of my reading list, and should be at the top of yours as well. Recognizing the Downstates and Upstates in your life will help you find the balance we are all looking for, all the time. As a sleep specialist, I hate to admit it, but I may stay up late just to keep reading it!" (Dr. Michael Breus, PhD, author of The Power of When and Energize)
“The world is in crisis, and people are stressed out and burned out. Sara Mednick has a remedy. First she brought us the new and improved nap. Now she brings us the Downstate, a science-backed system for reclaiming balance and vitality at the physical, cognitive, and emotional level. We need this new take on rest and renewal now more than ever.” (Arianna Huffington, founder and CEO, Thrive Global)
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Throughout our life, we look for ways to keep our minds sharp and effortlessly productive. Now, globetrotting neurosurgeon Dr. Sanjay Gupta offers “the book all of us need, young and old” (Walter Isaacson, number-one New York Times best-selling author of The Code Breaker) with insights from top scientists all over the world, whose cutting-edge research can help you heighten and protect brain function and maintain cognitive health at any age.
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A Master Class in Brain Resilience
- By Chad B Wickland on 01-06-21
By: Sanjay Gupta MD
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Younger Brain, Sharper Mind
- A 6-Step Plan for Preserving and Improving Memory and Attention at Any Age from Americas Brain Doctor
- By: Eric R. Braverman
- Narrated by: Kevin Stillwell
- Length: 10 hrs and 2 mins
- Unabridged
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No one can avoid gray hair and wrinkles, but what about preventing the brain from aging? Dr. Eric Braverman, "America's Brain Doctor" and best-selling author has created a simple, science-based plan that can help prevent the worst mental side effects of aging: memory loss, cognitive decline, and mood changes.
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Research outdated
- By Robert on 08-18-15
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Rushing Woman's Syndrome
- The Impact of a Never-Ending To-Do list and How to Stay Healthy in Today's Busy World
- By: Dr. Libby Weaver
- Narrated by: Dr. Libby Weaver
- Length: 6 hrs and 13 mins
- Unabridged
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Never before have women been in such a hurry to do so many things and be there for so many people. The pace of modern life has drastically increased - but even though our minds can go faster and technology allows us to get more done, our bodies still have cavewoman-like biology - which means they cannot respond healthily to the new and constant pressures we experience. In this book, nutritional biochemist Dr. Libby Weaver explains how a stressful, fast-paced lifestyle can have dangerous effects on all areas of a woman's health.
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could have been an email
- By Christina on 03-24-22
By: Dr. Libby Weaver
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Change Your Schedule, Change Your Life
- How to Harness the Power of Clock Genes to Lose Weight, Optimize Your Workout, and Finally Get a Good Night's Sleep
- By: Dr. Suhas Kshirsagar, Michelle Seaton, Deepak Chopra - foreword
- Narrated by: Lesa Lockford
- Length: 8 hrs and 8 mins
- Unabridged
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It's not you; it's your schedule. Does it sound like magic? It's not. We've all heard of circadian rhythms - those biological processes that give us jet lag and make us night owls or early birds. But few of us know just how profoundly these diurnal patterns affect our overall health. Bad habits - like skipping meals, squeezing in workouts, working late into the night and then trying to catch up on sleep during the weekend - disrupt our natural cycles. A growing body of research on chronobiology reveals just how sensitive the human body is to these rhythms all the way down to the genetic level.
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Absolutely Brutal.
- By Vicktoria Tacos on 04-17-22
By: Dr. Suhas Kshirsagar, and others
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The Chemistry of Calm
- By: Henry Emmons
- Narrated by: Qarie Marshall
- Length: 8 hrs and 34 mins
- Unabridged
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The debilitating effects of anxiety can affect your sense of well-being, health, longevity, productivity, and relationships. In The Chemistry of Calm, Dr. Henry Emmons presents his Resilience Training Program - a groundbreaking regimen designed to relieve anxiety and restore physical and mental strength.
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This Diet did not work for me. Keto does.
- By Amazon Customer on 01-29-17
By: Henry Emmons
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Why We Sleep
- Unlocking the Power of Sleep and Dreams
- By: Matthew Walker
- Narrated by: Steve West
- Length: 13 hrs and 52 mins
- Unabridged
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Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don't sleep. Compared to the other basic drives in life - eating, drinking, and reproducing - the purpose of sleep remained elusive.
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I recommend this to EVERYONE
- By M. Balfour on 12-11-17
By: Matthew Walker
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Brain Rules for Aging Well
- 10 Principles for Staying Vital, Happy, and Sharp
- By: John Medina
- Narrated by: John Medina
- Length: 8 hrs and 38 mins
- Unabridged
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How come I can never find my keys? Why don't I sleep as well as I used to? Why do my friends keep repeating the same stories? What can I do to keep my brain sharp? Scientists know. Brain Rules for Aging Well, by developmental molecular biologist Dr. John Medina, gives you the facts - and the prescription to age well - in his signature engaging style. With so many discoveries over the years, science is literally changing our minds about the optimal care and feeding of the brain. All of it is captivating. A great deal of it is unexpected.
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Scientific and practical
- By symya08 on 04-29-18
By: John Medina
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The Chemistry of Joy
- A Three-Step Program for Overcoming Depression Through Western Science and Eastern Wisdom
- By: Henry Emmons
- Narrated by: Qarie Marshall
- Length: 11 hrs and 12 mins
- Unabridged
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The Chemistry of Joy presents Dr. Emmons' natural approach to depression, combining the best of Western medicine and Eastern teaching to create your body's own biochemistry of joy. Dr. Emmons creates a practical program for each of the three types of depression: anxious depression, agitated depression, and sluggish depression.
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The Chemistry of Calm is better
- By Morty A-964 on 09-10-18
By: Henry Emmons
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Life Time
- Your Body Clock and Its Essential Roles in Good Health and Sleep
- By: Russell Foster
- Narrated by: Russell Foster
- Length: 11 hrs and 34 mins
- Unabridged
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The routines of our modern lives-home working, night shifts, technolog—are playing havoc with our body clocks, sleep patterns, and health. Packed with cutting-edge science, this book by award-winning scientist Russell Foster takes the listener on a journey through our days and nights, and explains how we can get back into rhythm and live healthier, sharper lives.
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Fascinating insight
- By DDC on 05-20-23
By: Russell Foster
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Next Level
- Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond
- By: Stacy T. Sims, Selene Yeager
- Narrated by: Gina Daniels
- Length: 9 hrs and 26 mins
- Unabridged
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For active women, menopause hits hard. Overnight, your body doesn’t feel like the one you know and love anymore—you’re battling new symptoms, might be gaining weight, losing endurance and strength, and taking longer to bounce back from workouts that used to be easy. The things that have always kept you fit and healthy just seem to stop working the way they used to.
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great info but....
- By k2 on 10-07-22
By: Stacy T. Sims, and others
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Discover Your Optimal Health
- The Guide to Taking Control of Your Weight, Your Vitality, Your Life
- By: Dr. Wayne Scott Andersen
- Narrated by: Tim Andres Pabon
- Length: 6 hrs and 3 mins
- Unabridged
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Go from surviving to thriving! Anyone who has ever lost weight only to ultimately gain it back will benefit from this life-changing breakthrough program that shows you not only how to reach and maintain your healthy weight, but how to create a life of renewed vibrancy and become as healthy as you can. Thousands of people worldwide have gone from discouragement to confidence by following this easy-to-use guide by "Dr. A", one of America’s most esteemed and compassionate practitioners of weight loss and optimal health.
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Narrator Ruins Great Book
- By Vicki Wolf on 11-18-14
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The Fitness Mindset
- Eat for Energy, Train for Tension, Manage Your Mindset, Reap the Results
- By: Brian Keane
- Narrated by: Brian Keane
- Length: 3 hrs and 4 mins
- Unabridged
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How would it feel to have the body you've always wanted, a huge boost in energy, and the mindset to keep it forever? Have you ever felt frustrated about not getting the results you want? Do you feel you are eating the right foods and doing the correct workouts but your body still isn't changing as quickly as you want? Are you grinding through your workday with low energy levels, praying for the next day off so you can sleep in?
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A lot of bunk science
- By colin on 04-15-21
By: Brian Keane
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Harnessing Your Adult ADHD Superpowers
- Holistic Lifestyle Solutions to Transform Your Productivity, Focus, and Well-Being
- By: M. Yvette Quintana
- Narrated by: Jules Renner
- Length: 3 hrs and 18 mins
- Unabridged
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Discover how to turn ADHD labels into superpowers and give your productivity and well-being a boost! Do you have trouble organizing your days for success? Is getting started the only thing taking more time and effort than completing a task? Do you often lack energy and feel your work or relationships suffer as a direct result? In a world hardly tailored to suit adults with ADHD, you might find it difficult to thrive. The struggle of experimenting with changes makes it all the more exhausting to adjust your approach to everyday life.
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Self Validation, tools for success, hope
- By Laura Glasse on 01-02-24
What listeners say about The Power of the Downstate
Average customer ratingsReviews - Please select the tabs below to change the source of reviews.
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- MES
- 01-22-23
Game Changer
Great research and science explained well for the any listener. Recommending this book to my patients who are inquisitive and interested in their health enough to make changes in their life. Thank you Sara!
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- SW Lady
- 10-16-24
A very thought provoking book
This was a very thought provoking book with me initially looking into because I have an issue with resting. Many things were outlined and definitely attainable with ensuring our health thrives especially in our chaotic, sleep deprived and blue light throbbing world.
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- Negin
- 05-22-22
loved it!
this book is greatly useful to have a better life. it offers ways through daily life, and via our own biology and body, fir living a better life. I practiced all the recommendations and I hope we all take a moment and learn how to enjoy our Downstate to taste the joy of of life.
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- C. Clark
- 05-29-22
Science based and helpful, but too cutesy
I really wanted the information, so I hung in there through the whole book.
It felt to me that the author was trying too hard to be “relatable” or “with it” or funny. I found the cutesy terminology and sometimes edgy humor to be distracting.
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- Douglas Guilherme
- 07-26-24
Ok and long for short content
The content is ok but the book extends way beyond necessary
Don’t recommend and wouldn’t listen again
Concepts are interesting (somehow basics) but description is not assertive enough
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