453: Sleep hacks, jet lag & how to train your circadian rhythm | Psychologist Aric Prather, Ph.D.

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.6 • 2.1K Ratings

🗓️ 17 November 2022

⏱️ 65 minutes

🔗️ Recording | iTunes | RSS

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Summary

Aric Prather, Ph.D.: “When people have extended periods of sleep loss, or even just one night, we see robust changes in their cognition.” Aric, a licensed clinical psychologist, joins mbg co-CEO, Jason Wachob, to discuss how to have the best sleep of your life, plus: - How Aric uses cognitive behavioral therapy for poor sleep (~00:38) - How poor sleep affects your health (~02:06) - The power of natural light for your circadian rhythm (~06:30) - What Aric thinks about permanent daylight savings (~11:04) - How to optimize your circadian rhythm (~13:09) - How to know if you need a light box (~18:57) - How to prevent jet lag while traveling (~24:19) - The issue with melatonin supplements (~32:43) - How to set yourself up for a good night’s sleep (~35:05) - Aric’s sleep basics checklist (~37:32) - How to shut off your mind before bed (~41:30) - Why you should create a sleep sanctuary (~47:04) - How to fall back asleep after waking up in the middle of the night (~49:40) - How laying in bed can be productive (~56:08) - The biggest misconceptions about sleep (~58:00) - Exciting developments in the science of sleep (~1:00:38) - The benefits of sticking your head in the freezer (~1:04:07) Referenced in the episode: - Aric's book, The Sleep Prescription: Seven Days to Unlocking Your Best Rest. - A study on short sleep duration & dementia risk. - A study on the glymphatic system. - A study on meditation changing brainwaves. - A study on familial short sleepers. - mbg Podcast episodes #290, #204, and #90, with Drew Ramsey, M.D. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the My Buddy Green podcast. I'm Jason Wackeb, founder and co-CEO of My Buddy Green,
0:05.4	and your host. Dr. Eric Prater is a professor of psychiatry and behavioral sciences at the
0:11.5	University of California, San Francisco, where he co-directs the aging metabolism and emotion
0:17.2	center. He's a licensed clinical psychologist and has helped hundreds of patients improve their
0:22.5	sleep using cognitive behavioral therapy for insomnia. And is here today to chat about his new
0:29.6	book, which I quite enjoyed titled The Sleep Prescription, Seven Days to Unlocking Your Best
0:35.6	Rest. Eric Wackeb. Thank you. I'm really excited to talk with you today.
0:40.3	So let's start off by talking a little bit about your work. What does that look like?
0:46.5	Yeah, my work here at UCSF is really probably 80, 85% research, and then the rest clinical work.
0:56.5	But thankfully, they tie each other together. We do a lot of work on trying to understand,
1:02.7	sleep, and the causes and consequences of poor sleep. I run a laboratory here that often focuses
1:10.9	on the immune system and how, when people don't get enough sleep, what happens? Who gets sick?
1:18.7	Who doesn't? And then what can we do about it? We also run clinical trials trying to understand
1:25.5	kind of how and why treatments like cognitive behavioral therapy for insomnia, which you mentioned,
1:30.8	CBTI, can improve sleep and what that does for our health. And so, you know, spend a lot of time
1:41.2	writing grants and writing papers and and running participants and kind of collecting all the data
1:48.4	that we use as the science base to try to get these kind of treatments and kind of the sleep science
1:55.9	moving forward so that we can get people sleep and better. So you mentioned the data and reference
2:02.8	to the causes and consequences. What are what what does the data say about the the causes,
2:10.0	the main causes of poor sleep deprivation? And the consequences in terms of how it affects
2:16.8	our health? What does the data say? What does the science say? I think we think about the causes of
2:21.9	things like insomnia or insufficient sleep as kind of being kind of layered, right? There's like
	...

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