How to Build a Science Based Sleep Routine
In today's video we're going to chat about some of the research behind getting a great night of sleep.
Helpful resources about sleep:
Dr. Andrew Huberman and Dr. Matthew Walker podcast series about sleep: • Dr. Matt Walker: The Biology of Sleep & Yo...
Chronotype Self Test: https://qxmd.com/calculate/calculator...
This is the first video of this type I've done on the channel. It felt right to leave the source I pulled any data or statistics from below:
Rishi MA, Ahmed O, Barrantes Perez JH, et al. Daylight saving time: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2020;16(10):1781–1784.
-Manfredini R, Fabbian F, Cappadona R, De Giorgi A, Bravi F, Carradori T, Flacco ME, Manzoli L. Daylight Saving Time and Acute Myocardial Infarction: A Meta-Analysis. J Clin Med. 2019 Mar 23;8(3):404. doi: 10.3390/jcm8030404. PMID: 30909587; PMCID: PMC6463000.
Osborne-Christenson EJ. Saving light, losing lives: How daylight saving time impacts deaths from suicide and substance abuse. Health Econ. 2022 Oct;31 Suppl 2:40-68. doi: 10.1002/hec.4581. Epub 2022 Aug 23. PMID: 36000150.
Daniel P Windred, Angus C Burns, Jacqueline M Lane, Richa Saxena, Martin K Rutter, Sean W Cain, Andrew J K Phillips, Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, Sleep, Volume 47, Issue 1, January 2024, zsad253, https://doi.org/10.1093/sleep/zsad253
Gooley JJ, Chamberlain K, Smith KA, Khalsa SB, Rajaratnam SM, Van Reen E, Zeitzer JM, Czeisler CA, Lockley SW. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011 Mar;96(3):E463-72. doi: 10.1210/jc.2010-2098. Epub 2010 Dec 30. PMID: 21193540; PMCID: PMC3047226.
Timestamps:
0:00 Intro
0:53 QQRT
1:32 Quantity
2:08 Quality
3:09 Regularity
4:08 Timing
5:32 Tips for Nailing Your QQRT
8:30 Other Important Sleep Science to Know
10:14 Outro