Neurobiologist Jamie Zeitzer 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 Russ Altman on this episode of Stanford Engineering’s The Future of Everything podcast.

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Episode Reference Links:

Stanford Profile: Jamie Zeitzer

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Episode Transcripts >>> The Future of Everything Website
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Chapters:

(00:00:00) Introduction

Russ Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University.

(00:03:12) Understanding Circadian Rhythms

How the biological clock regulates sleep and other body functions.

(00:04:57) The Mystery of Sleep’s Purpose

What is still unknown about the fundamental need for sleep.

(00:06:00) Light and the Circadian Clock

The impact light exposure has on the body’s internal sleep timing.

(00:08:13) Day and Night Light Contrast

The importance of creating a light-dark contrast for healthy rhythms.

(00:11:18) Phones, Screens, and the Blue Light

Whether blue light from screen use affects sleep quality.

(00:13:49) Defining and Diagnosing Sleep Problems

How stress and over-focus on sleep quality worsen insomnia.

(00:16:02) Sleep Anxiety and Wearables

The psychological downsides of sleep data from tracking devices.

(00:17:14) CBT-I and Rethinking Insomnia

Mentally reframing sleep with cognitive behavioral therapy for insomnia.

(00:21:21) Desynchronized Sleep Patterns

Studying student sleep patterns to separate circadian vs. sleep effects.

(00:23:49) Shift Work and Circadian Misalignment

The difficulty of re-aligning circadian clocks in rotating shifts.

(00:26:26) Effectiveness of Sleep Medications

The various drugs used to promote sleep and their pros and cons.

(00:29:46) Circadian “Sleep Cliff” and Melatonin

The brain’s “wake zone” before sleep and the limited effects of melatonin.

(00:32:52) Do’s & Don’ts for Better Sleep

Advice for those looking to improve their sleep quality.

(00:34:55) Alcohol and Caffeine Effects

How metabolism influences the effects of alcohol and caffeine on sleep.

(00:37:24) Conclusion

Connect With Us:

Episode Transcripts >>> The Future of Everything Website

Connect with Russ >>> Threads / Bluesky / Mastodon

Connect with School of Engineering >>>Twitter/X / Instagram / LinkedIn / Facebook

The future of sleep

The Future of Everything