Sleep is one of the most critical yet often overlooked components of health, performance, and overall well-being. Poor sleep quality or insufficient sleep can disrupt circadian rhythms, impair glucose metabolism, and alter hunger signals, leading to increased food intake, reduced insulin sensitivity, and other undesirable outcomes.

In this episode, we bring together expert discussions from some of the leading researchers in sleep science, to explore what defines high-quality sleep, the mechanisms behind sleep regulation, and the factors that influence sleep-wake cycles, from light exposure to psychological stress.

Timestamps

Note: Full episode only available on Sigma Nutrition Premium.

• [02:14] The importance of sleep duration and timing
• [05:32] Exploring sleep intensity and architecture
• [07:50] Defining good quality sleep
• [12:46] The two process model of sleep regulation
• [19:06] What is sleep?
• [24:47] Socioeconomic factors and sleep
• [34:30] The impact of blue light on sleep
• [47:10] Wake drive and sleep pressure
• [52:44] Stress, anxiety, and sleep
• [58:27] Common sleep disorders
• [01:06:26] Sleep and eating behavior

Related Resources

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• Episodes referenced:
  • 38: Dan Pardi, PhD
  • 316: Michael Grandner, PhD
  • 209: Amy Bender, PhD
  • 433: Greg Potter, PhD
  • 328: Meeta Singh, MD
  • 536: Ian Dunican, PhD
  • 61: Kirk Parsley, MD