453: Sleep hacks, jet lag & how to train your circadian rhythm | Psychologist Aric Prather, Ph.D.

Aric Prather, Ph.D.: “When people have extended periods of sleep loss, or even just one night, we see robust changes in their cognition.” 

Aric, a licensed clinical psychologist, joins mbg co-CEO, Jason Wachob, to discuss how to have the best sleep of your life, plus:

- How Aric uses cognitive behavioral therapy for poor sleep (~00:38)

- How poor sleep affects your health (~02:06)

- The power of natural light for your circadian rhythm (~06:30)

- What Aric thinks about permanent daylight savings (~11:04)

- How to optimize your circadian rhythm (~13:09)

- How to know if you need a light box (~18:57)

- How to prevent jet lag while traveling (~24:19)

- The issue with melatonin supplements (~32:43)

- How to set yourself up for a good night’s sleep (~35:05)

- Aric’s sleep basics checklist (~37:32)

- How to shut off your mind before bed (~41:30)

- Why you should create a sleep sanctuary (~47:04)

- How to fall back asleep after waking up in the middle of the night (~49:40)

- How laying in bed can be productive (~56:08)

- The biggest misconceptions about sleep (~58:00)

- Exciting developments in the science of sleep (~1:00:38)

- The benefits of sticking your head in the freezer (~1:04:07)

Referenced in the episode:

- Aric's book, The Sleep Prescription: Seven Days to Unlocking Your Best Rest.

- A study on short sleep duration & dementia risk.

- A study on the glymphatic system.

- A study on meditation changing brainwaves.

- A study on familial short sleepers.

- mbg Podcast episodes #290, #204, and #90, with Drew Ramsey, M.D.

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