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cover of episode Recap: Banish bad sleep with these top tips | Prof. Matt Walker

Recap: Banish bad sleep with these top tips | Prof. Matt Walker

2025/6/17
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ZOE Science & Nutrition
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Matt Walker: 规律的作息时间至关重要，我建议大家尽量每天在同一时间睡觉和起床，包括周末。因为睡眠对我来说非常重要，所以我总是优先考虑它。同时，要确保给自己7到9小时的睡眠机会，并了解自己的睡眠类型，尽量与自己的睡眠类型保持一致，这样才能获得最佳的睡眠效果。可以通过MEQ问卷或者简单地思考在没有压力的情况下，自己想几点睡几点起来来了解自己的睡眠类型。了解自己的睡眠类型很重要，因为不匹配会导致睡眠问题，甚至可能会被误认为失眠。调整睡眠时间以适应自己的睡眠类型可以改善睡眠。

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This chapter explores the importance of sleep for overall health and introduces the concept of chronotype. It emphasizes the significance of regular sleep schedules and aligning sleep patterns with your natural chronotype for better sleep quality. The chapter also explains how to identify your chronotype using the MEQ or a self-assessment.
  • Poor sleep impacts long-term health, mood, immune system, and lifespan.
  • Regular sleep schedule (same bedtime and wake-up time) is crucial.
  • Chronotype (natural sleep pattern) influences sleep quality; align sleep with your chronotype.
  • MEQ (Morningness-Eveningness Questionnaire) helps determine chronotype.

Shownotes Transcript

Today we’re talking about sleep.

Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.

So how do you get better sleep in a world that never seems to rest?

I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.

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