Med x Decode

EP20: Optimal Sleep Science: Master Your Circadian Clock for Health & Longevity

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Unlock the science of optimal sleep! Learn how light, diet, and consistent schedules reset your biological clock. Plus, discover surprising risks of daytime napping and how to beat insomnia. Sleep smarter, live healthier!



References:

  1. Cortical activity upon awakening from sleep reveals consistent spatio-temporal gradients across sleep stages in human EEG. (2025). Current Biology, 35( ), 3812–3824. https://doi.org/10.1016/j.cub.2025.06.064
  2. Naps and cardiovascular disease risk in different age and sex groups: evidence from a large community cohort. (2024). Journal of Clinical Sleep Medicine, 20(8), 1339–1348.
  3. Association of outdoor artificial light at night with mental disorders and sleep patterns among US adolescents. (2020). JAMA Psychiatry, 77(12), 1266–1275. https://doi.org/10.1001/jamapsychiatry.2020.1935
  4. Early morning university classes are associated with impaired sleep and academic performance. (2023). Nature Human Behaviour, X( ), X–X. https://doi.org/10.1038/s41562-023-01531-x
  5. Preventing postpartum insomnia: findings from a three-arm randomized-controlled trial of cognitive behavioral therapy for insomnia, a responsive bassinet, and sleep hygiene. (2024). Sleep, X( ), X–X. https://doi.org/10.1093/sleep/zsae106
  6. Altered sleep architecture following consecutive nights of presleep alcohol. (2024). Sleep, 47(4), X–X. https://doi.org/10.1093/sleep/zsae003
  7. Sleep induced by mechanosensory stimulation provides cognitive and health benefits in Drosophila. (2024). Sleep, X( ), X–X. https://doi.org/10.1093/sleep/zsae226

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