How to get the best night's sleep: what the science says

6 months ago

Sleep advice is widespread, driven by a global insomnia problem and a $100 billion sleep aid market.
Scientists warn that online sleep hacks and expensive tools aren't always effective and may discourage seeking proper help.
Circadian science reveals biological clocks throughout the body, needing sunlight and routines for optimal function.
Modern lifestyles disrupt circadian rhythms, leading to short-term cognitive issues and long-term health risks like diabetes and heart disease.
Three basics for better sleep: contrasting light and dark, consolidating mealtimes, and keeping sleep times consistent.
Light is the most powerful circadian signal, with blue wavelengths especially impactful for synchronization and melatonin production.
Daytime light exposure buffers against nighttime light harms, improving sleep quality and circadian rhythms.
Poor light-exposure patterns may shorten life expectancy by disrupting circadian-regulated physiology.
Modern indoor lighting and aging eyes reduce beneficial light exposure, making outdoor time and daylight-mimicking lamps essential.
Calorie intake timing affects circadian rhythms; eating late disrupts digestion, gut microbiome, and sleep-promoting processes.
Food quality impacts sleep; high sugar and fat diets, caffeine, and alcohol degrade sleep, while plant-based foods may improve it.

Hasty Briefsbeta