For many of us, this coming weekend marks the start of Daylight Saving Time, when we “spring forward” and move our clocks ahead by an hour. While the extra evening daylight can be one of the joys of the summer months, the time change has been known to disrupt our sleep. Last year we sat down with neurobiologist Jamie Zeitzer, a leading expert on sleep, to talk about practical strategies for getting a better night’s rest. As we approach this transition, it’s the perfect time to revisit that conversation. We hope you’ll add this episode to your podcast queue and give it another listen this weekend. 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 thefutureofeverything@stanford.edu. Episode Reference Links: Stanford Profile: Jamie Zeitzer 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 Chapters: (00:00:00) Introduction Russ Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University. (00:02:01) Understanding Circadian Rhythms How the biological clock regulates sleep and other body functions. (00:03:45) The Mystery of Sleep’s Purpose What is still unknown about the fundamental need for sleep. (00:04:49) Light & the Circadian Clock The impact light exposure has on the body’s internal sleep timing. (00:07:02) Day & Night Light Contrast The importance of creating a light-dark contrast for healthy rhythms. (00:10:06) Phones, Screens, & the Blue Light Whether blue light from screen use affects sleep quality. (00:12:37) Defining & Diagnosing Sleep Problems How stress and over-focus on sleep quality worsen insomnia. (00:14:50) Sleep Anxiety & Wearables The psychological downsides of sleep data from tracking devices. (00:16:03) CBT-I & Rethinking Insomnia Mentally reframing sleep with cognitive behavioral therapy for insomnia (00:19:50) Desynchronized Sleep Patterns Studying student sleep patterns to separate circadian vs. sleep effects. (00:22:37) Shift Work & Circadian Misalignment The difficulty of re-aligning circadian clocks in rotating shifts. (00:25:14) Effectiveness of Sleep Medications The various drugs used to promote sleep and their pros and cons. (00:28:34) Circadian “Sleep Cliff” & Melatonin The brain’s “wake zone” before sleep and the limited effects of melatonin. (00:31:41) Do’s & Don’ts for Better Sleep Advice for those who want to improve their sleep quality. (00:33:44) Alcohol and Caffeine Effects How metabolism influences the effects of alcohol and caffeine on sleep. (00:36:13) 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 Hosted by Simplecast, an AdsWizz company.