Better Sleep Month Part 4 – Rest, Reset, and Rejuvenate Your (Circadian) Rhythm – #595
By: Dave Asprey
Sleep—who’s getting some? Not all of you, it seems, since sleep is one of the most asked about topics. Quality and quantity matter, and you want real answers.
We’ve created a multimedia sleep series for you as part of Better Sleep Month. Each Tuesday in May, you’ll find compelling interviews from Bulletproof Radio, cool articles from our blog, and a batch of lively videos. we’re bringing you the best Bulletproof tips and tools we have, so you can start sleeping better. Listen, read or view—whatever helps you get your own piece of the night.
This is part 4 of a four-part Better Sleep Month series on Bulletproof Radio. On this reworked and combined episode, we’re featuring leading circadian rhythm researcher and sleep expert Dr. Satchin Panda.
In the past two decades, there have been three major discoveries about circadian rhythms that have transformed how we think about health. The first one: Every organ (in the body) has its own clock. The second one: Blue light is a strong agent in sunlight that resets our clock or having exposure to blue light at night can distract the clock. And the third one: How food timing affects our clock.
“This is the only field that’s actually studying “what is health?”, because all other fields of biomedical research study “what is disease?”, Dr. Panda says.
Enjoy the show! And if you missed any of our Better Sleep Month series episodes, head on over to Bulletproof Radio and check out Part 1 #589; Part 2 #591 and Part 3 #593.
On the Bulletproof Blog
- Does Shining Blue Light on Skin Really Affect Sleep?
- Melatonin for Sleep: Everything You Need to Know About the Snooze-Inducing Hormone
- Let Teens Sleep in Already: How Early School Start Times Harm Their Brains
On Bulletproof YouTube
- Father of Biohacking – Dave Asprey: SLEEP HACKING
- How An Acupressure Mat Helps You Sleep
- How to Sleep Less and Have More Energy
Bulletproof Sleep Essentials
- How to Sleep Better: Science-Backed Sleep Hacks to Wake Up Ready to Go
- Losing Sleep Wrecks Your Gut. Here’s What You Can Do About It
- Bulletproof Sleep Solutions
- Bulletproof 30-Day Sleep Challenge (Here’s you’ll find the Bulletproof Sleep Roadmap, sleep log, and a printable sleep checklist.)
Follow Along with the Transcript
- Every organ has a clock 00:04:25
- When it comes to health and wellness, everything has been tried in human history 00:07:40
- When students sleep more, they improve their grads 00:12:50
- Aim for 8 hours in bed (not asleep) 00:16:15
- Alarm clocks for waking and for sleeping 00:22:15
- Everyone should remove their light’s on/off switch 00:42:00
- Bigger Ideas:
- Why are we learning so much about circadian rhythm lately? 00:03:00
- How the liver fits into circadian biology 00:06:20
- What is a proper wake-up time? 00:08:15
- Delaying school start times 00:10:30
- How many hours of sleep do you really need? 00:15:15
- Reducing sleep latency 00:15:50
- What Satchin does in his home for lighting 00:21:20
- Eating before bed 00:25:45
- How do longer fasts affect the circadian rhythm? 00:29:00
- Why do we have circadian rhythms? 00:35:50
- How light pollution affects every being on the planet 00:38:15
- How different types of lights affect circadian biology 00:41:15
- Is there validity to the notion that some people are early birds? 00:43:00
- Can you set circadian rhythm using fat, sugar and protein? 00:46:40
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