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.

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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

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