Weekly: How to finally get a good night’s sleep - with science

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Feb 28, 2025

Catherine de Lange, a sleep science expert, and Alison George, a science journalist focused on the microbiome, dive into the intricacies of our sleep patterns. They challenge the belief that modern humans sleep less than hunter-gatherers, revealing surprising truths about sleep efficiency. The duo discusses the elusive nature of sleep debt and its effects on health, alongside the fascinating link between our gut microbiome and sleep quality. They also evaluate sleep tech, including trackers, and share dietary tips to enhance sleep, from polyphenol-rich foods to gut health.

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INSIGHT

Modern Sleep vs. Hunter-Gatherers

Industrialized societies sleep longer than hunter-gatherers, averaging 7.1 hours versus 6.4 hours.
This challenges the "sleep epidemic" narrative, suggesting modern life isn't solely to blame for sleep issues.

INSIGHT

The Impact of Sleep Debt

Regularly missing just a couple of hours of sleep nightly can accrue significant sleep debt.
This debt impacts cognitive function similarly to missing two full nights' sleep, often without the person realizing it.

ADVICE

Tactical Napping

Short naps, around 20 minutes, can boost performance without causing grogginess.
Avoid longer naps, especially close to bedtime, as they can disrupt nighttime sleep.

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Episode 291

Who got better sleep - hunter-gatherers or modern-day humans? We’re constantly being told we’re in the midst of an epidemic of poor sleep, but were our ancestors spending any longer in bed than we are? The answer may well surprise you. We weigh up the pros and cons of sleeping in industrialised societies and explore the real reasons why we’re always complaining about being tired.

We often hear you can’t make up for a bad night’s sleep - once you’ve missed those precious hours in bed, no amount of lie-ins will fix the damage. But is that true? We look into the surprising impacts on your brain from racking up just a few hours of sleep debt, plus tips on how to recover from it. And if you’re in sleep debt and don’t know it, we share the signs to look out for.

Our microbiome is linked to various aspects of our health - and now it seems it shares a two-way connection with sleep. Irregular sleep patterns have been shown to boost the number of “bad” microbes living in our guts, so we unpack what’s going on. We also learn what supplements and foods you can use to improve your sleep, if cheese gives you nightmares - and whether a poop transplant can help you rest easier.

Many people are using sleep trackers these days to improve their sleep habits, but how useful are they? Some experts say sleep trackers are doing more harm than good, making you so stressed about your sleep that you struggle to get any. The team shares their experiences with sleep wearables and other tech - everything from temperature controlled mattresses to EEG brain scanners.

Naps can be good for you - if you do them the right way. Nap too long and you’ll end up feeling worse. So what’s the perfect amount of time to snooze in the afternoon? We dig into the science of naps, why the military recommends “tactical naps” and whether offices should be bringing in “nap pods” for staff. We also take a look at the strange practices of polyphasic sleeping, where you sleep in chunks throughout the day.

Sleep special: https://www.newscientist.com/subject/sleep/

Chapters:

(00:52) Are we really in a poor sleep epidemic?

(6:22) Getting into sleep debt

(16:47) How sleep affects your microbiome

(25:36) Sleep trackers and other tech

(29:28) Perfect the art of the nap

Offering their sleep tips in this special episode of the podcast are Rowan Hooper, Madeleine Cuff, Catherine de Lange and Alison George.

To read more about these stories, visit https://www.newscientist.com/

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