The Briefing Worst heatwave since Black Summer + How to fix your sleep
Jan 6, 2026
Alexis Fernandez-Preiksa, a neuroscience expert and host of Do You F*cking Mind, dives into the science of sleep and its critical role in mental health and memory. She explains how sleep cleanses the brain, making it essential for focus and mood. Discover why passive distractions like audiobooks can help ease you into sleep and the importance of thinking in sleep cycles. Alexis also shares practical tips like strategic napping and the need to ditch screens before bedtime for better sleep hygiene.
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Sleep Physically Cleans The Brain
- Sleep clears brain 'debris' via cerebrospinal fluid, improving focus and memory consolidation.
- Severe sleep deprivation impairs concentration, mood, and memory retrieval, Alexis Fernandez-Preiksa explains.
Distract Yourself With Audio, Not Screens
- Do use passive distractions like an audiobook or gentle podcast when you can't sleep to avoid stressing about falling asleep.
- Avoid visual screens because light stimulation prevents melatonin and sleep onset.
Plan Sleep Around Cycles, Not Just Eight Hours
- Aim for a sleep window of roughly seven to ten hours and consider sleep cycles when planning wake time.
- Use sleep-tracking alarms that wake you within a 30-minute window at the end of a cycle to feel more alert.