The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I think a good goal is to get enough quality sleep of sufficient duration 80% of the nights of your life and then as much as possible to make sure that the remaining 20% of nights you are not getting enough sleep for good reasons as opposed to hard reasons.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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I would say throughout the lifespan, trying to get enough quality sleep at least 80% of the nights of your life, and the other 20% are just what happens when there's noise outside or you're stressed.
you don't have to be neurotic about getting a great night's sleep indeed I do believe that we should strive to get enough quality sleep as many of the nights of our life as possible and if you can't do do that hopefully it's for good reasons but of course things happen in life raising kids you have emergencies all nighters to study so you can make sure you get that best possible grade on exam etc etc but we should all strive to get the best quality sleep that we can and as much of it most nights of our lives
indeed I do believe that we should strive to get enough quality sleep as many of the nights of our life as possible and if you can't do do that hopefully it's for good reasons but of course things happen in life raising kids you have emergencies all nighters to study so you can make sure you get that best possible grade on exam etc etc but we should all strive to get the best quality sleep that we can and as much of it most nights of our lives so it's important to look at sleep as a process that you're going to be working on for the rest of your life just like Fitness and I don't say that to overwhelm you I say that so that if On Any Given night you get a poor night's sleep you don't stress that too much you just get back on the wagon and you try and get the best possible night sleep the next night and the next night and the next night
The problem with talking about sleep is so important is people will get sleep anxiety. So, we tap dance around this like, oh, we don't want people stress. Learn how to fall asleep. Learn how to fall back asleep. These no one gets it perfect. Yes, you'll survive like without one poor night's sleep or an all nighter. You're not going to die. Like, you know, just get good at it on average, right? That's what I'd say.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.