Biohacker News, the latest in taking control of your own biology.

I'm Dave Asprey, Founder of Bulletproof. I'm here in lovely sunny Southern California,

recording biohacker news for you. And biohacking is the art and science of changing the environment

around you and inside of you study how full control of your own biology.

The lens had just published a new study of 90,000 people establishing a clear connection between

circadian disruption and mood disorders. And what that means is that throughout history we've

had these anecdotal reports of very small studies, but this was 90,000 people properly recorded.

And what they did is they proved beyond a reasonable doubt that when people have disturbed sleep,

when they go to bed too early or too late, they don't get enough sleep or they just don't sleep well,

that we get mood disorders. And mood disorders aren't something that happen just either you have it

or you don't have it, it's actually a sliding scale. So what that means is now we know we already

knew this, but now we actually know with science that if you don't sleep well and you have this

disturbed circadian rhythm that you're going to act like a jerk. And it could go so far as depression,

bipolar, schizophrenia, it's actually that important. Those are the extreme manifestations of it,

and there are other causes. But one of the easiest things you can do is fix your sleep. And that

doesn't mean sleep all day. It means go to sleep at the right time for your body and sleep enough

for you to fully regenerate. Different people need different amounts of sleep, depending how healthy

they are. Someone who's really healthy who's not under a lot of stress, probably is going to need

closer to six or six and a half hours of sleep. And someone who's really stressed or exercising

really heavily or in a bad relationship or flying all over the place might need 10 hours of sleep.

It's not about just getting eight hours, it's about getting quality sleep at the right time.

So here's what you can do in order to have a better circadian rhythm. The number one thing you can

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