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Dr. David Garley shares insights on better sleep, warning signs of poor sleep, managing jet lag, effect of light on circadian rhythm, sleep supplements, diet for sleep. Discusses impact of obstructive sleep apnea, solutions for snoring, improving airway health, optimizing circadian rhythms, pre-sleep practices, mattress selection, breathing exercises, herbal teas, Cognitive Behavioral Therapy, digital therapeutics for mental health and sleep improvement.
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Quick takeaways
- Consistent waking time strengthens circadian rhythm.
- Strategies to reduce jet lag include sunlight exposure.
Deep dives
Understanding Circadian Rhythm and Sleep Hygiene
Consistency in waking up time is crucial to strengthen the circadian rhythm, with minor variations of no more than an hour. Exposure to sunlight, ideally within the first hour after waking, and moderate exercise in the morning actively reinforce the circadian rhythm. Following a consistent schedule and good sleep preparation practices significantly contribute to improved sleep quality.
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highlights
Listen to the best highlights from the podcasts you love and dive into the full episode