The Impact of Sleep Onset Time on Cognitive Outcomes in Older Adults

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Irregular sleep patterns have negative cognitive outcomes for older people, while a regular bedtime predicts better cognitive outcomes. Two factors influencing sleep are the length of wakefulness and the timing of the circadian clock. Exposing oneself to bright light, particularly in the blue frequency, in the morning helps establish a solid circadian clock. Bright light in the evening, such as from electronic devices, disrupts the circadian rhythm and interferes with the body's natural sleep drive.

Dr. Gina Poe has spent nearly four decades studying the science of sleep, and how we can all get a better night’s rest by making some simple changes in our lives. In this episode Poe dives deep into what she’s learned about sleep during her career, including the stages of sleep, why you’re waking up in the middle of the night, why some people remember their dreams, the best bedtime routines, and the real-life consequences when you miss a night’s sleep. Dr. Poe is a professor of Integrative Biology and Physiology at UCLA, where she is also the Director of the school’s Sleep and Memory Laboratory, which investigates the mechanisms by which sleep traits serve learning and memory consolidation.

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