Neurobiologist <a href="https://profiles.stanford.edu/jamie-zeitzer">Jamie Zeitzer</a> is an expert on sleep – or, more accurately, an expert on why so many can’t sleep. He notes that, ironically, it’s often anxiety about sleep that prevents good sleep. In short, we lose sleep over lost sleep. Wearables and other tools can help but only to a point, and medications do not induce natural sleep. Instead, he counsels consistent routines, less stimulation at bedtime, and cognitive behavioral therapy to reduce worry about insomnia. Unfortunately, you can’t work harder to get better sleep – you have to learn to relax, Zeitzer tells host <a href="https://profiles.stanford.edu/russ-altman">Russ Altman</a> on this episode of Stanford Engineering’s The Future of Everything podcast.Have a question for Russ? Send it our way in writing or via voice memo, and it might be featured on an upcoming episode. Please introduce yourself, let us know where you're listening from, and share your question. You can send questions to <a href="mailto:thefutureofeverything@stanford.edu">thefutureofeverything@stanford.edu</a>.Episode Reference Links:<ul><li>Stanford Profile: <a href="https://profiles.stanford.edu/jamie-zeitzer">Jamie Zeitzer</a></li></ul>Connect With Us:<ul><li>Episode Transcripts >>> <a href="https://engineering.stanford.edu/magazine/collection/future-everything-podcast">The Future of Everything Website</a></li><li>Connect with Russ >>> <a href="https://www.threads.net/@russbaltman">Threads</a> / <a href="https://bsky.app/profile/rbaltman.bsky.social">Bluesky</a> / <a href="https://mastodon.social/@rbaltman">Mastodon</a></li><li>Connect with School of Engineering >>> <a href="https://twitter.com/stanfordENG">Twitter/X</a> / <a href="https://www.instagram.com/stanfordeng/">Instagram</a> / <a href="https://www.linkedin.com/school/stanford-university-school-of-engineering/posts/?feedView=all&viewAsMember=true">LinkedIn</a> / <a href="https://www.facebook.com/stanford.engineering/">Facebook</a></li></ul>Chapters:(00:00:00) IntroductionRuss Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University.(00:03:12) Understanding Circadian RhythmsHow the biological clock regulates sleep and other body functions.(00:04:57) The Mystery of Sleep’s PurposeWhat is still unknown about the fundamental need for sleep.(00:06:00) Light and the Circadian ClockThe impact light exposure has on the body’s internal sleep timing.(00:08:13) Day and Night Light ContrastThe importance of creating a light-dark contrast for healthy rhythms.(00:11:18) Phones, Screens, and the Blue LightWhether blue light from screen use affects sleep quality.(00:13:49) Defining and Diagnosing Sleep ProblemsHow stress and over-focus on sleep quality worsen insomnia.(00:16:02) Sleep Anxiety and WearablesThe psychological downsides of sleep data from tracking devices.(00:17:14) CBT-I and Rethinking InsomniaMentally reframing sleep with cognitive behavioral therapy for insomnia.(00:21:21) Desynchronized Sleep PatternsStudying student sleep patterns to separate circadian vs. sleep effects.(00:23:49) Shift Work and Circadian MisalignmentThe difficulty of re-aligning circadian clocks in rotating shifts.(00:26:26) Effectiveness of Sleep MedicationsThe various drugs used to promote sleep and their pros and cons.(00:29:46) Circadian “Sleep Cliff” and MelatoninThe brain’s “wake zone” before sleep and the limited effects of melatonin.(00:32:52) Do’s & Don’ts for Better SleepAdvice for those looking to improve their sleep quality.(00:34:55) Alcohol and Caffeine EffectsHow metabolism influences the effects of alcohol and caffeine on sleep.(00:37:24) Conclusion
Connect With Us:Episode Transcripts >>> <a href="https://engineering.stanford.edu/magazine/collection/future-everything-podcast">The Future of Everything Website</a>Connect with Russ >>> <a href="https://www.threads.net/@russbaltman">Threads</a> / <a href="https://bsky.app/profile/rbaltman.bsky.social">Bluesky</a> / <a href="https://mastodon.social/@rbaltman">Mastodon</a>Connect with School of Engineering >>><a href="https://twitter.com/stanfordENG">Twitter/X</a> / <a href="https://www.instagram.com/stanfordeng/">Instagram</a> / <a href="https://www.linkedin.com/school/stanford-university-school-of-engineering/posts/?feedView=all&viewAsMember=true">LinkedIn</a> / <a href="https://www.facebook.com/stanford.engineering/">Facebook</a>

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