Neurobiologist Jamie Zeitzer is an expert on sleep – or, more accurately, an expert on why so many can’t sleep. He notes that, ironically, it’s often anxiety about sleep that prevents good sleep. In short, we lose sleep over lost sleep. Wearables and other tools can help but only to a point, and medications do not induce natural sleep. Instead, he counsels consistent routines, less stimulation at bedtime, and cognitive behavioral therapy to reduce worry about insomnia. Unfortunately, you can’t work harder to get better sleep – you have to learn to relax, Zeitzer tells host Russ Altman on this episode of Stanford Engineering’s The Future of Everything podcast.
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Chapters:
(00:00:00) Introduction
Russ Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University.
(00:03:12) Understanding Circadian Rhythms
How the biological clock regulates sleep and other body functions.
(00:04:57) The Mystery of Sleep’s Purpose
What is still unknown about the fundamental need for sleep.
(00:06:00) Light and the Circadian Clock
The impact light exposure has on the body’s internal sleep timing.
(00:08:13) Day and Night Light Contrast
The importance of creating a light-dark contrast for healthy rhythms.
(00:11:18) Phones, Screens, and the Blue Light
Whether blue light from screen use affects sleep quality.
(00:13:49) Defining and Diagnosing Sleep Problems
How stress and over-focus on sleep quality worsen insomnia.
(00:16:02) Sleep Anxiety and Wearables
The psychological downsides of sleep data from tracking devices.
(00:17:14) CBT-I and Rethinking Insomnia
Mentally reframing sleep with cognitive behavioral therapy for insomnia.
(00:21:21) Desynchronized Sleep Patterns
Studying student sleep patterns to separate circadian vs. sleep effects.
(00:23:49) Shift Work and Circadian Misalignment
The difficulty of re-aligning circadian clocks in rotating shifts.
(00:26:26) Effectiveness of Sleep Medications
The various drugs used to promote sleep and their pros and cons.
(00:29:46) Circadian “Sleep Cliff” and Melatonin
The brain’s “wake zone” before sleep and the limited effects of melatonin.
(00:32:52) Do’s & Don’ts for Better Sleep
Advice for those looking to improve their sleep quality.
(00:34:55) Alcohol and Caffeine Effects
How metabolism influences the effects of alcohol and caffeine on sleep.
(00:37:24) Conclusion
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