Best of: The future of sleep
The Future of Everything
Melatonin's Real Effects
Jamie explains melatonin's limited nighttime benefit, better daytime nap use, and common overdosing issues.
For many of us, this coming weekend marks the start of Daylight Saving Time, when we “spring forward” and move our clocks ahead by an hour. While the extra evening daylight can be one of the joys of the summer months, the time change has been known to disrupt our sleep.
Last year we sat down with neurobiologist Jamie Zeitzer, a leading expert on sleep, to talk about practical strategies for getting a better night’s rest. As we approach this transition, it’s the perfect time to revisit that conversation. We hope you’ll add this episode to your podcast queue and give it another listen this weekend.
Have a question for Russ? Send it our way in writing or via voice memo, and it might be featured on an upcoming episode. Please introduce yourself, let us know where you're listening from, and share your question. You can send questions to thefutureofeverything@stanford.edu.
Episode Reference Links:
- Stanford Profile: Jamie Zeitzer
Connect With Us:
- Episode Transcripts >>> The Future of Everything Website
- Connect with Russ >>> Threads / Bluesky / Mastodon
- Connect with School of Engineering >>> Twitter/X / Instagram / LinkedIn / Facebook
Chapters:
(00:00:00) Introduction
Russ Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University.
(00:02:01) Understanding Circadian Rhythms
How the biological clock regulates sleep and other body functions.
(00:03:45) The Mystery of Sleep’s Purpose
What is still unknown about the fundamental need for sleep.
(00:04:49) Light & the Circadian Clock
The impact light exposure has on the body’s internal sleep timing.
(00:07:02) Day & Night Light Contrast
The importance of creating a light-dark contrast for healthy rhythms.
(00:10:06) Phones, Screens, & the Blue Light
Whether blue light from screen use affects sleep quality.
(00:12:37) Defining & Diagnosing Sleep Problems
How stress and over-focus on sleep quality worsen insomnia.
(00:14:50) Sleep Anxiety & Wearables
The psychological downsides of sleep data from tracking devices.
(00:16:03) CBT-I & Rethinking Insomnia
Mentally reframing sleep with cognitive behavioral therapy for insomnia
(00:19:50) Desynchronized Sleep Patterns
Studying student sleep patterns to separate circadian vs. sleep effects.
(00:22:37) Shift Work & Circadian Misalignment
The difficulty of re-aligning circadian clocks in rotating shifts.
(00:25:14) Effectiveness of Sleep Medications
The various drugs used to promote sleep and their pros and cons.
(00:28:34) Circadian “Sleep Cliff” & Melatonin
The brain’s “wake zone” before sleep and the limited effects of melatonin.
(00:31:41) Do’s & Don’ts for Better Sleep
Advice for those who want to improve their sleep quality.
(00:33:44) Alcohol and Caffeine Effects
How metabolism influences the effects of alcohol and caffeine on sleep.
(00:36:13) Conclusion
Connect With Us:
Episode Transcripts >>> The Future of Everything Website
Connect with Russ >>> Threads / Bluesky / Mastodon
Connect with School of Engineering >>>Twitter/X / Instagram / LinkedIn / Facebook
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