Paul Saladino· MD
so I think that for most of us if we really want to get eight hours of sleep we're going to need to give ourselves at least nine hours in that bet
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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.
so I think that for most of us if we really want to get eight hours of sleep we're going to need to give ourselves at least nine hours in that bet
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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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so in other words for you as a 40 year old with a healthy sleep efficiency of 90 percent for you to get eight hours of sleep you need to be in bed for eight hours and 48 minutes even a bit longer actually yeah or even a bit longer
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.