🌍 How can we align our lives — and our societies — with our body clocks?

Poor sleep and circadian misalignment don’t just make us tired — they impair several aspects of our metabolic health. I sat down with Jonathan Cedernaes, M.D., Ph.D., and explored what we can do about it: from personal daily habits to systemic policy reforms. Sleep quality and quantity isn’t just about recovery — it’s a public health issue.

We dive deep into:

✅ Daily habits that keep your circadian rhythm aligned

✅ Why sleep timing is as important as sleep duration

✅ How late nights and irregular schedules impair metabolism and long-term health

✅ Policy changes that could protect circadian health at a population level — from school start times to shift work regulations

✅ The promise of circadian science for future treatments and prevention strategies

💡 What do you think matters more for our collective health: better personal habits or policy reforms?

#SleepScience #CircadianHealth #Metabolism #PublicHealth

Sleep science group: https://www.facebook.com/groups/495466987134152/

Connect with Jonathan on social media:

X: https://x.com/jcedernaes

IG: https://www.instagram.com/sleepydrcedernaesclocks/

Episode chapters:

00:00:00 Introduction

00:02:05 Sleep as a Driver of Motivation and Healthy Habits

00:04:15 Weekend Catch-Up Sleep: Benefits and Limits

00:07:50 Sleep, Metabolic Health, and Obesity Links

00:10:13 Sleep Disruption and Neurodegenerative Disease

00:12:53 Mechanisms: How Neurodegeneration Impairs Sleep

00:18:30 Supplements, Exam Stress, and Slow-Wave Sleep

00:20:01 The Body's Master Clock in the Brain: The Suprachiasmatic Nucleus

00:23:20 Light, Retina, and the Body’s Internal Timekeeping

00:43:16 Late-Night Eating and Sleep Quality

00:46:00 Heart Rate Variability: What It Really Tells Us

00:52:10 Short Sleepers, Long Sleepers, and Individual Needs

01:05:22 Circadian Misalignment: Jet Lag and Shift Work

01:19:44 Sleep and Mental Health Connection

01:33:11 Diet Timing, Fasting, and Circadian Rhythm

01:43:52 Exercise After Sleep Loss: Helpful or Harmful?

01:56:20 MicroRNAs, Sleep Loss, and Neurodegeneration Risk

02:14:36 AI, Research, and Sleep Science in the Future

02:22:06 Summary of most important takeaways from the conversation