Peter Attia· MD
and the fewer times you wake up in the night the fewer times you risk not falling back asleep
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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.
and the fewer times you wake up in the night the fewer times you risk not falling back asleep
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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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And the fewer times you wake up in the night, the fewer times you risk not falling back asleep.
I've had some male patients go from waking up three times in the night to pee to one time and the fewer times you wake up in the night the fewer times you risk not falling back asleep
if you're used to getting up to go to the bathroom a lot maybe you don't need to and you might want to do an experiment and see if you can go back to sleep without going to the bathroom if you don't need to and then you can get used to that too because if you can hold it till the morning just hold it till the morning.
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.