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cover of episode The future of sleep

The future of sleep

2025/5/23
logo of podcast The Future of Everything

The Future of Everything

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Jamie Zeitzer
R
Russ Altman
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Russ Altman: 睡眠对认知、记忆和新陈代谢都有影响,但最明显的影响是感到疲倦。如果睡眠不足,认知能力、记忆力和新陈代谢都会受到影响,但这些影响都不如疲倦感来得直接和强烈。睡眠不足会让人感到疲惫,这才是最主要的问题。 Jamie Zeitzer: 睡眠的主要作用是为清醒状态做准备。睡眠期间可以优化任何在清醒时无法进行的信息收集。睡眠不仅仅是为了休息,更重要的是为清醒时的活动做好准备。在睡眠期间,身体和大脑会进行各种优化和修复工作,以便在清醒时能够更好地运作。因此,睡眠是清醒状态的基础,没有良好的睡眠,清醒时的效率和表现都会受到影响。

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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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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

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