The Science of Sleep: Light, Melatonin, and Adenosine

Psychologist Maria Ruberto is back to talk about one of the most important parts of our day: sleep.

Starting off with the biology of sleep, Maria takes us through how we get to sleep, what happens when we sleep, and why we desperately need to sleep for good health and longevity. With metaphors galore to make the science as relatable as possible, we discuss the role of melatonin, the impact of screens on our suprachiasmatic nucleus and whether it’s worth cutting your sleep short to exercise?

In more practical terms, Maria shares what sleep hygiene actually looks like, and, to Hugh and Josh’s relief, how hormones released during parenthood act to buffer against sleep deprivation.

So set your sleep alarms, get comfy, and tuck yourself in for a BIG episode!

Sweet dreams x

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🫖 Other Imperfect’s episodes mentioned in this episode:

• Maria Ruberto - Advancing Despite Adversity - https://apple.co/4e2Io05
• Dr Emily - Social Anxiety, They’ve Got It Too - https://apple.co/3COk1pd

💻 Things to check out:

• Salutegenics Psychology - https://bit.ly/3WuhOFG
• Resilience First Aid - https://bit.ly/4dEYzQT 
• Matt Walker’s Website - www.sleepdiplomat.com
• Matt Walker’s QQRT assessment - https://bit.ly/4b0ErbF

🎧 Things to listen to:

• Jerry Seinfeld - The Tim Ferriss Show - https://apple.co/3CQc6Iv

📖 Things to read:

• Why We Sleep by Matt Walker - https://bit.ly/3COHNSv
• Michael Mosley’s Research - https://bit.ly/3WVkdKC
• Resilience First Peer Reviewed Research - https://bit.ly/3CB53n5

📺 Things to watch:

• Professor Jeff Ilaff - TedTalk on Sleep - https://bit.ly/3QhgB1G
• Matt Walker - REM sleep psychosis - https://bit.ly/4gJmv6J
• Matt Walker - MasterClass on Dreaming - https://bit.ly/3CQMkUs

💤 Melbourne Sleep Labs:

*please note, some of these require a referral from a GP or specialist

• Alfred Health - https://bit.ly/42SKw80
• Monash Health - https://bit.ly/3ECiLGM
• Epworth Sleep Centre - https://bit.ly/4hzylBI
• Melbourne Sleep Disorders Centre - https://bit.ly/4gDFcbS
• The Royal Melbourne Hospital Sleep Clinic - https://bit.ly/3ELbm7Y

The Imperfects is not a licensed mental health service and is not a substitute for professional mental health advice, treatment or assessment. The advice given in this episode is general in nature, but if you’re struggling, please see a healthcare professional, or call lifeline on 13 11 14.

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