Chronotypes are genetically determined and aligning sleep schedules with one's chronotype can significantly improve sleep quality.
Sleep supplements and medications have mixed effectiveness, and caution should be exercised when using them.
Evening types who do not sleep well are at a higher risk for various health problems.
Deep dives
Importance of Sleep and Evolution
Sleep, despite being seemingly unproductive behavior from an evolutionary perspective, serves a vital function that has been conserved across species. It evolved with life itself and is crucial for various physiological and cognitive processes. The concept of sleep includes two main types: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM is further divided into four stages, while REM is synonymous with dream sleep. The sleep cycle alternates between NREM and REM sleep in approximately 90-minute cycles, with the balance between the two types changing as the night progresses.
Chronotypes and Sleep Timing
Chronotypes refer to an individual's preference for morning or evening sleep schedules and are genetically determined. People can be morning types, evening types, or somewhere in between. Society tends to favor morning types, but it's important to recognize and respect individual differences. Aligning sleep schedules with one's chronotype can significantly improve sleep quality. Evening types who force themselves to go to bed earlier may experience difficulties falling asleep due to being out of sync with their natural sleep timing. Suggestions for optimizing sleep include limiting caffeine and alcohol intake, reducing exposure to light before bedtime, and keeping the bedroom cool.
Sleep Supplements and Medications
The effectiveness of sleep supplements and medications is mixed, and there is no miraculous one-size-fits-all solution. Melatonin can be useful for addressing jet lag and sleep cycle issues, but its efficacy for general sleep difficulties is limited. Other supplements, such as magnesium, valerian root, and chamomile tea, show debatable benefits. Glycine, tart cherry juice, and kiwis have shown some promise, potentially due to their antioxidant properties. THC, the psychoactive component of cannabis, may help with falling asleep but is not beneficial for overall sleep quality and can lead to sleep rebound issues. CBD has limited evidence for sleep improvement. It's important to approach sleep supplements cautiously and be aware of potential limitations and unknown long-term effects.
The Impact of Chronotype on Health Outcomes
The podcast discusses the causal relationship between chronotype (i.e., morning person or evening person) and health outcomes. Research shows that evening types who do not sleep well are at a higher risk for various health problems, including diabetes, depression, cardiovascular disease, and obesity. These associations persist even when controlling for factors like lifestyle, age, and exercise history. The podcast emphasizes the importance of sleep hygiene for both morning and evening types in order to optimize sleep and mitigate the negative effects of chronotype.
The Challenges and Potential Solutions for Night Shift Workers
The podcast explores the impact of night shift work on individuals with extreme late-night chronotypes. Working night shifts can be more challenging for evening types who have a natural inclination to go to bed later. However, if the night shift aligns with the mid-evening to early morning hours, it is easier for evening types to adjust. The discussion suggests the possibility of better matching individuals with suitable jobs based on their chronotype. Additionally, the podcast explores alternative shift structures, like rotating shifts around the 24-hour clock face, as a means of accommodating chronotype differences and improving sleep quality for night shift workers.
Watch the full interview here: https://www.youtube.com/watch?v=J-D8QGqOZVU
Professor Matthew Walker is a Professor of Neuroscience and Psychology at the University of California, Berkeley, USA. He is also the founder and director of the Center for Human Sleep Science. If you've got sleep questions, he's your guy. We talked about chronotypes, or the category of sleeper you may fall into. It turns out, whether you're an early riser or a night owl might not actually be your "fault", and in fact it may have been something you were born with. Don't forget to leave a 5 star review with a medical question in the body of it and I'll try to answer it in a future episode!
Buy Professor Walker's book, "Why We Sleep" here: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325
Follow Professor Walker here:
Podcast: https://themattwalkerpodcast.buzzsprout.com/
Twitter: https://mobile.twitter.com/sleepdiplomat
Instagram: https://www.instagram.com/drmattwalker/
Linked In: https://www.linkedin.com/in/sleepdiplomat/
Why We Sleep: https://www.amazon.com/dp/1501144316
Executive Producer and Host: Dr. Mike Varshavski
Produced by Dan Owens and Sam Bowers
Art by Caroline Weigum
CONTACT: DoctorMikeMedia@gmail.com
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