The Human Upgrade: Biohacking for Longevity & Performance

Better Sleep Month Part 4 – Rest, Reset, and Rejuvenate Your (Circadian) Rhythm : 595

May 28, 2019

Dr. Satchin Panda, a leading circadian rhythm researcher at the Salk Institute, shares insights on optimizing sleep and health. He discusses the importance of circadian rhythms, revealing that every organ has its own clock and how blue light exposure can disrupt it. Dr. Panda highlights the benefits of time-restricted eating and its metabolic advantages. He also explores the impact of school start times on adolescent sleep, emphasizing how slight adjustments can enhance academic performance and overall well-being.

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INSIGHT

Organ Clocks

Every organ has its own clock, optimizing its function.
These clocks need downtime to rest and rejuvenate.

INSIGHT

Rediscovering Ancient Wisdom

Circadian biology is rediscovering ancient health practices.
Traditional wisdom often aligns with modern findings.

ADVICE

Time in Bed

Aim for eight hours in bed, not necessarily eight hours of sleep.
Waking up late might mean better sleep due to modern life's demands.

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Sleep—who’s getting some? Not all of you, it seems, since sleep is one of the most asked about topics. Quality and quantity matter, and you want real answers.

We’ve created a multimedia sleep series for you as part of Better Sleep Month. Each Tuesday in May, you’ll find compelling interviews from Bulletproof Radio, cool articles from our blog, and a batch of lively videos. we’re bringing you the best Bulletproof tips and tools we have, so you can start sleeping better. Listen, read or view—whatever helps you get your own piece of the night.

This is part 4 of a four-part Better Sleep Month series on Bulletproof Radio. On this reworked and combined episode, we’re featuring leading circadian rhythm researcher and sleep expert Dr. Satchin Panda.

In the past two decades, there have been three major discoveries about circadian rhythms that have transformed how we think about health. The first one: Every organ (in the body) has its own clock. The second one: Blue light is a strong agent in sunlight that resets our clock or having exposure to blue light at night can distract the clock. And the third one: How food timing affects our clock.

“This is the only field that's actually studying “what is health?”, because all other fields of biomedical research study “what is disease?”, Dr. Panda says.

Enjoy the show! And if you missed any of our Better Sleep Month series episodes, head on over to Bulletproof Radio and check out Part 1 #589; Part 2 #591 and Part 3 #593.

On the Bulletproof Blog

Does Shining Blue Light on Skin Really Affect Sleep?
Melatonin for Sleep: Everything You Need to Know About the Snooze-Inducing Hormone
Let Teens Sleep in Already: How Early School Start Times Harm Their Brains

On Bulletproof YouTube

Bulletproof Sleep Essentials

How to Sleep Better: Science-Backed Sleep Hacks to Wake Up Ready to Go
Losing Sleep Wrecks Your Gut. Here’s What You Can Do About It
Bulletproof Sleep Solutions
Bulletproof 30-Day Sleep Challenge (Here’s you’ll find the Bulletproof Sleep Roadmap, sleep log, and a printable sleep checklist.)

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