How It Ticks: The Swiss Culture, Business & Life Podcast The Science of Better Sleep & Health | Caroline Lustenberger PT 2
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Jan 8, 2025 Caroline Lustenberger, a PhD sleep researcher from ETH Zurich, dives deep into the science of sleep. Learn why the 8-hour rule isn't one-size-fits-all and how factors like screen time and caffeine affect your slumber. She debunks myths about sleep supplements and explores the benefits and drawbacks of sleep trackers. Caroline also discusses her innovative Herencia initiative, which connects sleep science with Alzheimer’s prevention, offering actionable tips to enhance your nightly rest.
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Prioritise CBT Over Sleeping Pills
- Do not make medication the first-line treatment for chronic insomnia; seek cognitive behavioral therapy for long-term results.
- Use behavioral change and habit restructuring rather than long-term sleeping pills to restore natural sleep architecture.
Handle Early Wake-Ups By Getting Up Calmly
- If you wake early and can't sleep, avoid pressuring yourself to fall asleep and get up calmly instead.
- Stay in dim light, do a relaxing low-arousal activity, then try returning to bed when relaxed again.
Sleep Debt Partially Repays Via Deeper Sleep
- The sleep 'bank' idea is partly true because missed sleep increases next-night sleep pressure and deep sleep.
- Recovery isn't a precise hour-for-hour repayment, since deeper sleep intensity also compensates.
