O TYM ODCINKU
- Why changing the clock is essentially a form of self-imposed jet lag
- What happens when the external clock changes before the internal clock catches up
- Sleep loss, driving alertness and the spring Daylight Saving Time transition
- Why circadian disruption matters to cardiovascular health
- How gradually shifting sleep by 20–30 minutes can soften the springtime transition
- Why bright morning light and dimmer evening light can help the body clock adjust
- When melatonin may be useful for shifting circadian timing
- Why melatonin and insomnia are not the same conversation
- A survey claiming Americans average only five and a half hours of sleep
- Why Michael considers that number an outlier compared with broader population data
- The difference between self-reported sleep and sleep measured by trackers or in a laboratory
- How to read sleep research more critically instead of stopping at the headline
- Why small studies and commercially useful findings deserve extra scrutiny
- The American Heart Association’s cardiovascular-health checklist — and whether sleep belongs on it
- Looking beyond sleep duration to satisfaction, regularity and timing
- What happens when 30 minutes of sedentary time is replaced by exercise, sleep or light activity
- Why exercise and sleep can reinforce each other rather than compete
- A listener question from Keith at UNLV about recovering from an all-nighter
- Why “making up” lost sleep isn’t as simple as repaying a debt hour for hour
- Getting back to a regular schedule after one very bad night
Dr. Michael Grandner is a clinical psychologist and sleep researcher at the University of Arizona. He directs the Sleep and Health Research Program and Behavioral Sleep Medicine Clinic, with research focused on the connections between sleep, cardiovascular and metabolic health, daytime functioning and the social and behavioral factors that shape how people sleep.
Michael Grandner — University of Arizona
MENTIONEDSociety for Research on Biological Rhythms — “Why Should We Abolish Daylight Saving Time?”
The 2019 position paper discussed by Michael argues that permanent Standard Time is preferable to either continuing the twice-yearly clock changes or adopting permanent Daylight Saving Time.
SRBR Daylight Saving Time resources
American Heart Association — Life’s Essential 8
The episode discusses the AHA’s then-current “Life’s Simple 7” cardiovascular-health framework and the growing argument that sleep belonged alongside those seven factors.
