This is an audio long read from nature. In this episode, How to Get the Best Night's Sleep,

what the science says, written by Lynn Peoples and read by me, Benjamin Thompson.

From TikTok videos touting mouth tape and weighted blankets to magazines ranking insomnia curbing

pillows, sleep advice is everywhere. And it's no wonder, people all over the world complain

of insomnia and not getting enough sleep, driving a market for sleep aids worth more than

100 billion US dollars annually.

But scientists warn that online hacks and pricey tools aren't always effective.

And failed attempts to remedy the situation could have negative effects, says Andrew Mackhill,

a circadian scientist at Oregon Health and Science University in Portland.

It could discourage people from finding help and things could get worse, he says.

Instead, researchers point to the lessons coming from circadian science, which, over the past

five decades has exposed a network of biological clocks

throughout the body. This timekeeping machinery ensures that physiological systems are primed to do

the right things at the right times, such as defend against pathogens, digest food and sleep. But circadian clocks

don't cycle precisely on their own. To stay in sync and function optimally, they need regular

calibration from sunlight, daily routines and other cues. Modern life doesn't often cooperate. People spend much of

their time indoors. They eat late into the night. They shift sleep schedules between workdays

and weekends, effectively jet lagging themselves. The toll is steep. In the short term, circadian disruption and insufficient sleep can reduce cognition,

mood and reaction time. In the long term, they can increase risks of infections, diabetes,

depression, dementia, cancer, heart disease and premature death.

For better sleep and overall health, Mackhill and other scientists emphasize three basics.

Contrasting light and dark, consolidating meal times and keeping sleep times consistent.

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