Podcast appearances and mentions of michael grandner

Sleep is one of the most critical yet often overlooked components of health, performance, and overall well-being. Poor sleep quality or insufficient sleep can disrupt circadian rhythms, impair glucose metabolism, and alter hunger signals, leading to increased food intake, reduced insulin sensitivity, and other undesirable outcomes. In this episode, we bring together expert discussions from some of the leading researchers in sleep science, to explore what defines high-quality sleep, the mechanisms behind sleep regulation, and the factors that influence sleep-wake cycles, from light exposure to psychological stress. Timestamps Note: Full episode only available on Sigma Nutrition Premium. [02:14] The importance of sleep duration and timing [05:32] Exploring sleep intensity and architecture [07:50] Defining good quality sleep [12:46] The two process model of sleep regulation [19:06] What is sleep? [24:47] Socioeconomic factors and sleep [34:30] The impact of blue light on sleep [47:10] Wake drive and sleep pressure [52:44] Stress, anxiety, and sleep [58:27] Common sleep disorders [01:06:26] Sleep and eating behavior Related Resources Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Episodes referenced: 38: Dan Pardi, PhD 316: Michael Grandner, PhD 209: Amy Bender, PhD 433: Greg Potter, PhD 328: Meeta Singh, MD 536: Ian Dunican, PhD 61: Kirk Parsley, MD

In this episode, I chat with Dr Michael Grandner regarding his book, “Sleep and Sport – Physical performance, mental performance, injury prevention and competitive advantage for athletes, coaches and trainers.”  Dr. Grandner is the Director of the Sleep and Health Research Program at the University of Arizona, Director of the Behavioural Sleep Medicine Clinic at the Banner-University Medical Centre in Tucson, and an Associate Professor in the Department of Psychiatry at the UA College of Medicine.  Michael is a regular on the podcast, and his research focuses on how sleep and sleep-related behaviours are related to cardiovascular disease, diabetes, obesity, neurocognitive functioning, mental health, and longevity.   Michael has published over 200 articles and chapters on issues relating to sleep and health and his work has been cited over 9000 times.  In this episode, Michael and I discuss:  The idea behind writing a book on sleep and sport.  Sleep in the sport industry.  How to herd cats?  How the book is structured and how it suits a wide range of audiences.  The highs and lows of writing a book or chapter and how do you handpick the right authors?  Sport, sleep and teenagers.  Sleep and Mental Health.  How to pack for Singapore?  Useful Links:  Website – michaelgrander.com  Book - Dr. Michael Grandner  University of Arizona - Michael Grandner, PhD, MTR, CBSM, FAASM | The Department of Psychiatry, University of Arizona Health Sciences  Sleep & Health Research Program  Google Scholar - ‪Michael Grandner‬ - ‪Google Scholar‬  Research Gate - Michael GRANDNER | Assistant Professor | PhD MTR | University of Arizona, Tucson | UA | Department of Psychiatry | Research profile  Email - grandner@email.arizona.edu 

Believe it or not, but the 3rd Annual Sleep Unplugged "Sleepy" Awards are upon us again. What better way to close out the year of sleep than to recognize some truly exceptions individuals and organizations within the field of sleep.  Join me as we celebrate some of the brightest stars in this podcast episode:The 2024 Sleepy Award winners are:Social Media Warrior                    Dr. Upneet "Neety" Chawla                                                          (@sleeping.beauty_md) Sleep Outsider Award                  Equinox HotelsSleep Vanguard Organization     Mattress FirmSleep Sports Organization          Los Angeles DodgersSleep Podcast of The Year           The SRS Podcast/Dr. Jesse Cook                                                                            (@sleepandsports)Best Insomnia Advice                   Teresa (DeNike) Power (@sleepbetternyc)Book of the Year                            Navigating Life with Restless Legs Syndrome                                                          Dr. Andrew Spector (@andrewspectormd)Sleep Trend Farewell                    Sleepy Girl Mocktail                  Sleep Crusader Award                 Dr. Michael Grandner (@michaelgrandner)Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

We have long known about the bi-directional relationship between anxiety and insomnia. When I was a fellow, we were taught that treating the anxiety would treat the insomnia. Since that time, more data has emerged on the importance of treating insomnia. More recently, our guests have noticed a pattern of anxiety about insomnia that doesn't always respond to traditional CBT-I and behavioral intervention. Here today to explore this further are Dr. Leisha Cuddihy, Dr. Sara Nowakowski, and Dr. Michael Grandner. 

We've long said on the Impossible Life that we wanted to have a sleep expert on and...TODAY'S THE DAY! We cover all things in a wide ranging conversation with sleep expert Dr Michael Grandner. Dr Grandner works with Fitbit, the MLB, the IOC, and USA Olympics to name a few and is as knowledgeable as they come. We asked a lot of questions and we've put the time stamp to each question below so you can skip to them if you'd like or listen to the whole episode.6:50 - What are the effects of a bad night's sleep that we often misattribute? 13:35 - What is the connection between sleep and longevity of life?17:40 - Do some people need less sleep than others?22:40 - What is the key metric to look at on fitness trackers to know if you're getting good sleep?26:30 - What are the potential damages to the brain during Navy SEAL hell week?32:30 - What's the best way to prepare for a busy couple of days where you know you're going to get less sleep?34:15 - What is sleep debt and how does it work?37:00 - What are the most important factors in a good night's sleep? What does the perfect sleep routine look like?41:20 - How much variability in sleep and wake time is ok?43:00 - What impact do screens before bed time have on sleep quality?46:45 - How do you solve for difficulty falling asleep? How do you solve for difficulty staying asleep?50:35 - How much does a normal person wake up in the night? What is sleep inertia?53:35 - How much does your mindset effect sleep quality? What is the best treatment for insomnia?58:00 - What are the effects of alcohol and cannabis on sleep quality?1:04:10 - What does melatonin do and how much is ok?1:11:40 - What food groups or foods should be avoided before sleep? What food groups help aid in sleep?1:14:00 - How do you design a sleep routine for those that travel a lot? What does your work with the MLB athletes look like? How to deal with jet lag?1:17:12 - How do you become a sleep expert? Get free sleep tools and learn more about Dr Grander at his website by clicking here.Find Dr Grandner's books by clicking here.Get your own Freedom Plunge by clicking here. Use code IMPOSSIBLE to save $500!!Be sure to sign up for Mindset Mastery and check out all the latest and greatest at https://www.theimpossible.life/. Sign up for our Mission Ready Mindset Once-A-Week Motivational EmailInstagram - @theimpossiblelifeYouTube - @TheImpossibleLifePodcastFacebook - @theimpossiblelifepodcastemail - info@theimpossible.life

Dr. Michael Grandner is Director of the Sleep and Health Research Program at the University of Arizona, Associate Professor of Psychiatry and Medicine in the School of Medicine, Associate Professor of Psychology in the School of Sciences, Associate Professor of Nutritional Sciences at the College of Agriculture and Life Sciences, and Associate Professor of Clinical Translational Science. He is also Director of the Arizona Behavioral Sleep Medicine Clinic at the Banner--University Medical Center in Tucson, which oversees the diagnosis and treatment of sleep disorders using non-medication approaches.www.SeniorCareAuthority.com

In this second installment of their fascinating conversation together, Matt Walker and Michael Grandner continue their discussion regarding the crucial role of sleep in the lives of athletes. Together they delve into the unique challenges athletes face, such as irregular schedules, early mornings, late-night competitions, and travel across time zones, all of which can disrupt their sleep patterns. Dr. Grandner emphasizes the need for athletes to "bank sleep" by ensuring they get sufficient rest before challenging periods and maintaining a consistent sleep schedule. He also recommends strategies like exposure to natural light and physical activity during the day to help athletes adapt to different time zones and create a sleep-conducive environment in hotel rooms. Additionally, our duo acknowledge that some elite athletes may require slightly longer sleep durations due to increased recovery needs and their age group, which includes late adolescents and young adults. While they don't prescribe a fixed duration like 10-11 hours for all athletes, they stress the importance of prioritizing sleep as a fundamental component of an athlete's training and performance regimen. They also touch upon the impact of caffeine and creatine on sleep and highlight the efforts of organizations like the NCAA and the International Olympic Committee in addressing sleep issues and providing guidelines to support athletes' well-being.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm', and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He's also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!The good people at InsideTracker are another sponsor of this week's episode. For a very limited time, InsideTracker is giving you 50% off their bundles. Plus, they're offering 30% off everything else in their store. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker.

In this week's episode, Dr. Michael Grandner joins Matt to explore the critical role of sleep in athletic performance. Together, they emphasize that sleep is not just about physical rest but also plays a significant role in mental performance, decision-making, and motivation.Dr. Grandner discusses how sleep is essential for various aspects of athletic success, including physical performance, mental performance, recovery, and mental health. He highlights that sleep isn't just a passive activity; it actively contributes to integrating daytime experiences, optimizing decision-making, and enhancing coordination.The podcast also addresses the misconception that sacrificing sleep is a badge of commitment in sports. Both speakers stress the importance of sleep as a foundational element, comparable to food, that touches every aspect of an athlete's performance. They discuss studies demonstrating how sleep deprivation not only impacts physical abilities but also impairs decision-making and motivation. The conversation underscores the universality of sleep's influence on our ability to make better choices, whether we're athletes or not. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt's been using it for several years now because he's serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt on Instagram.For more from Dr. Michael Grandner, follow him on Twitter @michaelgrandnerFor information about the Sleep and Health Research Program, visit the lab website.For media and information requests, meeting requests, and consultation, contact Dr. Grandner.Links:American Academy of Sleep MedicineNCAA Mental Health Best Practices

Matt and special guest, Dr. Michael Grandner, continue their dialogue regarding the multifaceted world of sleep, insomnia, and their intersections with various life aspects. Together, they unveil the gender-based variations in susceptibility to insomnia, attributing higher rates among women to their willingness to express challenges. Their conversation navigates through sleep difficulties during life transitions like menopause, exploring the impact of physical discomfort and emotional changes. The podcast then takes a cultural dive, examining how race and ethnicity shape sleep patterns, revealing concerning trends in sleep disparities over time. The episode also underscores cognitive behavioral therapy for insomnia as the go-to approach, surpassing medication due to its efficacy and lower risks. The role of melatonin is demystified, clarifying its function as a time-signaling molecule that influences sleep timing. Myths surrounding melatonin's effects and dosages are debunked using relatable comparisons. With their engaging discussions and relatable insights here today, Matt and Dr. Grandner offer listeners invaluable guidance on sleep health, cultural influences, and effective strategies to address insomnia.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt's been using it for several years now because he's serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt on Instagram.For more from Dr. Michael Grandner, follow him on Twitter @michaelgrandnerFor information about the Sleep and Health Research Program, visit the lab website.For media and information requests, meeting requests, and consultation, contact Dr. Grandner.Links:Society for Behavioral Sleep MedicineUPENN CBT-I DirectoryAmerican Academy of Sleep Medicine

Emma is joined by Dr. Michael Grandner, a clinical psychologist and sleep researcher from the University of Arizona. Together they discuss: * Some of the real-world sleep issues Dr. Grandner is addressing in his current research. * How people with a sleep apnea diagnosis can spot signs that they might be dealing with chronic insomnia too. * Treatment options for insomnia, including medications and CBT-i, and what the data says about the efficacy of different treatment options. * The role of sleep coaching and the new "Sleep Reset" app Dr. Grandner was involved in developing. https://www.thesleepreset.com/ * Michael explains the retreat he is involved with at Canyon Ranch and how home sleep apnea testing is part of that experience. Connect with Dr. Grandner: https://www.michaelgrandner.com/ Book recommendations: Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain https://a.co/d/77CezDt End the Insomnia Struggle: A Step-by-Step Guide to Help You Get to Sleep and Stay Asleep https://a.co/d/6nhlX6B The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need https://a.co/d/2CUMPUv Find a CBT-i Specialist: https://behavioralsleep.org/ https://cbti.directory/ Connect with Emma: Get on the email list ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ Follow the podcast on Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @sleepapneastories⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email Emma at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠sleepapneastories@gmail.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.sleepapneastories.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Sponsors: BetterHelp⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.betterhelp.com/emma⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 10% off your first month of online therapy NEW! Support the Podcast! If you would like to support Emma and the 'Sleep Apnea Stories' podcast, you can now contribute monthly. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://podcasters.spotify.com/pod/show/emma-cooksey⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Click "Support this Podcast". Disclaimer: This podcast episode includes people with sleep apnea discussing their experiences of medical procedures and devices.  This is for information purposes only and you should consult with your medical professionals before starting or stopping any medication or treatment. --- Support this podcast: https://podcasters.spotify.com/pod/show/emma-cooksey/support

In the podcast, sleep expert Dr. Michael Grandner engages in a conversation with Matt about insomnia. They delve into the subject by defining what insomnia is, examining its causes, understanding its implications, and discussing potential remedies. An important distinction is made between short-term insomnia and chronic insomnia. They highlight that chronic insomnia often evolves into a standalone problem.One of the major talking points is the significant impact of insomnia, which is believed to affect approximately one-third of the population. There is an emphasis on its connection to both physical and mental health. Some of the physical health problems linked to insomnia include diabetes, cardiovascular issues, and inflammation. However, it is in the realm of mental health that insomnia's effect is most stark, especially in relation to depression and anxiety disorders. Alarmingly, it is noted that insomnia can triple the risk of suicide. It is clear that the treatment of insomnia is not just about increasing the amount of sleep but also enhancing the quality of sleep for overall health improvement.Dr. Grandner doesn't stop there; he further probes the complexities of insomnia and the phenomenon of conditioned arousal. He makes an insightful comment on how putting more effort into falling asleep can, counterintuitively, only increase stress levels. Furthermore, the conversation takes an interesting turn as they talk about how different factors like race, ethnicity, and societal influences can create disparities in sleep patterns. Another aspect Dr. Grandner touches upon is the distinct sleep challenges that women face, particularly during pregnancy and perimenopause. He also discusses how sleep can be disrupted by various factors such as medication and its timing.In conclusion, this episode provides a comprehensive and enlightening exploration of insomnia. It highlights the myriad of factors, both societal and personal, that can influence sleep health.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. As always, if you have thoughts or feedback you'd like to share, please reach out to Matt on Instagram.

We all know that a good night's rest sets you up for success in terms of your health and wellness. Listen to this episode of A SENSe of Wellness Podcast for a deep dive into the science of sleep and its impacts on all other facets of your health and well-being. Host, Susan Greeley, is joined by sleep expert Dr. Michael Grandner. More about Dr. Grandner: Dr. Michael Grandner is an internationally-recognized expert on sleep and health. Through his research, he studies how sleep is an important aspect of health, like diet and exercise. He studies not only what happens to our health when we do not get enough sleep, but also how and why people sleep the way they do in the real world. His work also includes studying poor quality of sleep and sleep disorders, as well as real-world solutions for sleep problems. Current Position Dr. Grandner is Director of the Sleep and Health Research Program at the University of Arizona, Associate Professor of Psychiatry and Medicine in the School of Medicine, Associate Professor of Psychology in the School of Sciences, Associate Professor of Nutritional Sciences at the College of Agriculture and Life Sciences, and Associate Professor of Clinical Translational Science. He is also Director of the Arizona Behavioral Sleep Medicine Clinic at the Banner--University Medical Center in Tucson, which oversees the diagnosis and treatment of sleep disorders using non-medication approaches.

During the months of June and July, the Unit3d team is taking a break.  We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time.  Sweet Sleep is Graham Doty's pick.  Sleep is so important to our mental health but it is something we often don't prioritize, especially during stressful times. Getting better sleep is sometimes difficult, and we often don't know as much about sleep as we need to.Sleep researcher Dr. Michael Grandner starts this three-part series in sleep helping us understand more about how to get more and better sleep.

"Sleep, nutrition, and exercise are three legs on the same stool. If you're not sleeping well, it's like trying to sit on a two-legged stool." Dr. Michael Grandner is the Director of the Sleep and Health Research Program and an Associate Professor in the Department of Psychiatry at the University of Arizona College of Medicine.He's published hundreds of articles relating to sleep and health and you've seen him on every major news platform such as ABC, CNN, FOX, and the BBC. His research focuses on how sleep and sleep-related behaviors are related to cardiovascular disease, diabetes, obesity, neurocognitive functioning, mental health, and longevity. In this episode, Dr. Grandner breaks down the causes of sleep disturbances and sleep apnea and discusses effective alternatives to the overly-prescribed CPAP machines. How effective is CBD in treating sleep disorders? Well, we get into all of it.  Dr. Grandner gives three great resources that you can turn to immediately for help if you're experiencing any of these sleep disorders. I'll put them in the episode show notes over at themindunset.com. Support the show

Sleep is a vital foundation to mental health and many athletes struggle to get enough of it.  Dr. Michael Grandner is one of the nation's top sleep researchers, especially in the area of sleep in athletes.  Sleep is so important to our mental health that this spring we will have a three part series on sleep and how to improve both quality and quantity of sleep to support the health of your body and your mind.

Sleep is so important to our mental health but it is something we often don't prioritize, especially during stressful times. Getting better sleep is sometimes difficult, and we often don't know as much about sleep as we need to.Sleep researcher Dr. Michael Grandner starts this three-part series in sleep helping us understand more about how to get more and better sleep.

What is the connection between sleep, race, ethnicity, and health disparities? What is being done to reduce these disparities? In this episode, Dr. Michael Grandner provides an overview of sleep health disparities research. Next, Dr. Carmela Alcántara highlights a community engagement sleep intervention in the Spanish-speaking LatinX population. Dr. Michael Grandner is a licensed clinical psychologist, Director of the Sleep and Health Research Program at the University of Arizona, and Director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center in Tucson, AZ. His work focuses on translational sleep research and Behavioral Sleep Medicine. Dr. Carmela Alcántara is an Associate Professor of Social Work at Columbia School of Social Work. She is a clinical psychological scientist with additional expertise in social epidemiology and behavioral medicine. This discussion was recorded in October 2020, during Project Sleep’s Sleep Advocacy Forum. Learn more: project-sleep.com/watch-now-highlights-from-inaugural-sleep-advocacy-forum-2020/

In today's episode, we are going to discuss how to cope with insomnia and how to improve your sleep quality so you can be more efficient the following day. Tune in and learn useful tips from two top sleep experts in the world; Dr. Michael Grandner and Dr. Colleen Carney. Show Notes: www.deepintosleep.co/episode/insomnia-tips

想睡个好觉？你可以这样训练自己的大脑｜Train your brain for better sleep with 3 expert tips1. Make a schedule, and stick to it每天在固定时间起床和上床Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.褪黑素是身体分泌的一种激素，你什么时候感到困，什么时候醒来，都靠这种激素来调节。随着黑夜降临，褪黑素的水平就会升高，暗示身体该睡觉了。光线会阻止身体分泌褪黑素，所以白天来临时褪黑素水平就会下降，让你准备好迎接新的一天。To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.临床心理学家、睡眠专家迈克尔·格兰德纳指出，为了让身体正常分泌褪黑素，你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变，身体就无法预测你的睡眠节奏，也就不知道如何作出反应。Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.因此每天在固定时间起床很重要，即使是周末、假期或是前一天晚上没睡好也不应该例外。2. Don't lay in bed awake不要醒着躺在床上It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."格兰德纳说，这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上，这条法则在他的睡眠诊所中“甚至比处方药还管用”。"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."格兰德纳说：“你可以给出的最好的睡眠建议就是醒了就起床，不要醒着躺在床上。无论是刚入夜还是夜已深，如果你躺在床上二三十分钟都睡不着，就起床调整一下。也许你只需要5分钟就能感觉到困意，也许需要一小时，但是这段时间不要醒着躺在床上。”Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.为什么这条法则如此重要呢？格兰德纳解释道，因为醒着躺在床上会在大脑中形成关联，从而导致长期失眠。这样一来，床就不再是你安眠的舒适窝，而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.格兰德纳补充道，在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."他说：“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪，让你酣然入睡。”3. Change your attitude about sleep改变对睡眠的心态Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.许多人将睡眠视为忙碌的一天后要做的最后一件事，为了完成家务、作业、工作或追新剧，晚点再睡也没事。That thinking needs to be changed, Grander said.格兰德纳说，这种想法必须改变。"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."他建议：“不要将睡眠时间看成你一天中剩下的时间，而是将其看成为了高效的明天而休整的时间。”It may sound like a small shift in thinking, but it's an important one, Grander added.格兰德纳补充道，或许这听起来只是想法上的一个小小改变，但却很重要。Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.美国疾病控制与预防中心指出，大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床，倒推8个小时睡眠时间应该是晚上11点。"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."格兰德纳说：“现在你知道，只要到了睡觉时间，无论你活干完了没有，你都必须停下来，准备上床睡觉。问题在于我们不愿停下来，不愿放下。这将损害我们的睡眠质量，并让接下来的一天压力更大。”hormone 英 [ˈhɔːməʊn]; 美 [hɔːrmoʊn]n.激素，荷尔蒙；人造激素；性激素prescription 英 [prɪˈskrɪpʃn]; 美 [prɪˈskrɪpʃn]n.处方，药方；处方药；开处方，开药方；解决方法，诀窍；取得的时效insomnia英 [ɪnˈsɒmniə]; 美 [ɪnˈsɑːmniə]n.失眠（症）erratic英 [ɪˈrætɪk]; 美 [ɪˈrætɪk]adj.不稳定的，难以预测的n.漂泊无定的人，古怪的人；（地质）漂块，漂砾

Unit3d  is going on a brief vacation so we are replaying some of our favorite episodes!  Graham Doty has chosen this episode from April 2020 as his favorite to share again as a "Re-Unit3d".  It's very common right now to be struggling with sleep. So many have been thrown out of routine, sent home to a different time zone, and the daily demands of the current situation are very different. Dr. Michael Grandner, Director of the Sleep and Health Research Program at the University of Arizona, discusses these and other sleep struggles and gives useful advice for getting better ZZZs. 

Dr. Grandner is the Director of the Sleep and Health Research Program at the University of Arizona, Director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center, and an Associate Professor in the Department of Psychiatry at the UA College of Medicine, with joint appointments in the Departments of Medicine, Psychology (UA College of Science), Nutritional Sciences (College of Agriculture and Life Sciences), and Clinical Translational Science. In addition, he is a faculty member of the Neuroscience and Physiological Sciences Graduate Interdisciplinary Programs. He is certified in Behavioral Sleep Medicine by the American Board of Sleep Medicine and is a Diplomate in Behavioral Sleep Medicine by the Board of Behavioral Sleep Medicine. His research focuses on how sleep and sleep-related behaviors are related to cardiovascular disease, diabetes, obesity, neurocognitive functioning, mental health, and longevity. Current and recently-completed research projects were funded by the National Institute on Minority Health and Health Disparities (NIMHD), the National Institute on Drug Abuse (NIDA), the National Heart, Lung, and Blood Institute (NHLBI), the National Institute for Environmental Health Sciences (NIEHS), the American Heart Association (AHA), the National Collegiate Athletic Association (NCAA), and other organizations. Read more about his research or see his publications. Find out more about Michael here https://www.michaelgrandner.com/about.html  Follow us for more information at www.sleep4performance.com.au     

Dr. Grandner is the Director of the Sleep and Health Research Program at the University of Arizona, Director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center, and an Associate Professor in the Department of Psychiatry at the UA College of Medicine, with joint appointments in the Departments of Medicine, Psychology (UA College of Science), Nutritional Sciences (College of Agriculture and Life Sciences), and Clinical Translational Science. His research focuses on how sleep and sleep-related behaviors are related to cardiovascular disease, diabetes, obesity, neurocognitive functioning, mental health, and longevity. In this episode, Claire and Dr. Grandner discuss how although he is a clinical psychologist, his focus is on sleep behavior. He is interested in understanding collectively our relationship with sleep and what causes disruptions in our sleep and therefore affects our day-to-day functions. Dr. Grandner shares what his lab is currently studying, but also deep dives into how sleep greatly affects our mental health, mental wellness, memory and mental acuity. He shares his insight on how diet, nutrition and sleep all intricately interact. Dr. Grandner is constantly asking, “How do we improve people's sleep?” We really appreciate learning about sleep and sleep health from a sleep behavioral approach, thank you Dr. Grandner for your time and sharing with our community.  To learn more about Dr. Grandner's research and work you can check his website. You follow Dr. Grandner @michaelgrandner on Twitter and @drgrandner on Facebook. You can follow Wake Up Narcolepsy at @narcolepsy_360 on Instagram, @wakeupnarcolepsy on Instagram and Facebook and @wakenarcolepsy on Twitter. Let us know your thoughts about this episode by using the hashtag #narcolepsy360 and please rate and review us on Apple Podcasts.

Sleeping in space is, quite possibly, one of the least glamorous parts of the entire astronaut experience. It's rarely shown in space movies, unless the sleep leads to some kind of attack from alien baddies. Except that how to allow astronauts to sleep in orbit is quite possibly one of the more difficult things to consider about space travel. Think about it: How do you train for something like that? Sleeping in space is completely unlike sleeping in any other scenario known to humankind. In addition, you can't re-create those conditions on Earth. After all, you have to put an airplane into free fall to duplicate a zero-gravity environment. Not exactly a calming vibe to let you drift off. On the other hand, think about all the cool advantages. For example, you don't sleep on a lumpy mattress – there is no mattress. Then again, there's no cool side of the pillow; you don't need a pillow when you're sleeping in space. But consider this: On the International Space Station, there's another sunrise every 90 minutes. Just imagine what that does to your circadian rhythms. On this week's episode of The Snooze Button podcast, we talk to Astronaut Nicole Stott. In particular, we're fascinated by the answer to the question, “How did you possibly get any sleep the night before you became just the 10th woman in history to walk in space?!” Once we get Nicole's secret to space sleep, as we've done with our other celebrity guests, we pass the science of Nicole's “sleep hack” through the scientific filter of Dr. Michael Grandner from the University of Arizona. This interview was recorded just hours after the latest mission to Mars saw us flying a helicopter out there, and controlling it from here. And we get into far more about the final frontier than just a good night's sleep. Linkapalooza https://twitter.com/Astro_Nicole (Nicole Stott on Twitter) Nicole's amazing book, Back to Earth: What Life in Space Taught Me About Our Home Planet―And Our Mission to Protect It (Affiliate link) A look at Inspiration4, a groundbreaking program from NASA in support of St. Jude Children's Research Hospital https://www.facebook.com/SpaceForArtFoundation/ (The Space for Art Foundation homepage)

When we say that Congresswoman Stacey Plaskett from The US Virgin Islands has a surprising sleep routine, we don't mean that she does anything strange or unusual. It's simply that like so many of us, sleep is something that shows up for Rep. Plaskett when she's run out of things to do. And like our friend Chilina Kennedy from a couple of episodes ago, she's stumbled upon a sleep solution that, according to Dr. Michael Grandner from the University of Arizona, has at least a loose basis in science. Of course, if the name doesn't immediately register, quickly Googling Congresswoman Stacey Plaskett should immediately reveal why we were excited to get her on the show: She had a colossally big day. One that made history. And though it would be easy to dismiss as a "third rail" subject that we shouldn't address on a sleep podcast, she's exactly the kind of person we should be talking to, because the question arises, "How did you possibly manage to fall asleep the night before?" We talk not only about the Congresswoman's ongoing sleep issues, but also things like the study from Dr. Dayna Johnson at Emory University, linking race with sleep in a way that is stark and disturbing. We also get into school start times in The US Virgin Islands, and how our Congressional Representatives go about affecting change when the science is undeniable. However, the Congresswoman has a "mic drop" moment at the end of her interview with Neil, where she makes a veiled reference to sex being good for sleep. We pursue that as a subject of conversation, almost to the point of being uncomfortable, with Dr. Grandner. And you'll be surprised what that conversation reveals about the data concerning sex and sleep. Linkapalooza Congresswoman Stacey Plaskett and her official Congressional web page.

Actress Chilina Kennedy had a night that most of us can only imagine: Portraying one of her heroes, on Broadway, while that hero sat in the audience watching. As the star of Beautiful: The Carole King Story, Chilina did hundreds of shows as the legendary singer/songwriter. However, our guess is that if you look up the word "pressure", there's probably a picture of Chilina the night before. (Turns out we'd be wrong, according to Chilina.) How do you fall asleep in a situation like that, when you have such a massive day ahead of you? We start exploring that question with people from all walks of life, both famous folks and the everyday people you're probably in line with to get your coffee. For her part, Chilina swears by a calm, comfortable environment when she's trying to sleep - she adds relaxation exercises and body scan processes not only for herself, but for her young son as well. But what does the science say? Enter Dr. Michael Grandner from the University of Arizona, who talks about the difference between relaxation and sleep, and looks at the science behind the routine Chilina has been using for years. In addition, we talk to Michael about something called "sleep friendly ice cream", and Neil's #Beditorial looks at media articles and segments that don't give sleep the attention and seriousness it deserves, by highlighting products with ill-informed claims that offer false hope, and by shunning science in pursuit of click-baity headlines. Plus, we preview next week's show, and give you a peek at the special guest who joins us for the April 19th episode, as we continue talking to people who had to fall asleep the night before a massive day. Linkapalooza Get the latest on Chilina Kennedy and what she's working on (including an exciting new musical) here. Learn more about the "sleep-friendly ice cream" by going to Nightfood's website https://nightfood.com/ (here).

A special documentary to celebrate our 50th episode. Featuring multiple guests, archive material, original music and plenty of intrigue, follow the labyrinthine narrative of Daylight Saving Time, the new science of chronobiology, and the clandestine monied interests pushing to extend daylight hours into the evening. Guests in order of appearance Barry Mitzman - http://www.barrymitzman.com/ Kimberly Honn, PhD - https://medicine.wsu.edu/overview/faculty-and-staff/kimberly-honn-ph-d/ Jay Pea - https://savestandardtime.com/ Dr Michael Grandner - https://www.michaelgrandner.com/about.html Emily Manoogian, PhD - https://panda.salk.edu/people/ Christine Blume, PhD - https://www.christine-blume.com/ Archive Material The Reasoning Behind Changing Daylight-Saving - NPR interview with Melissa Block and Michael Downing Daylight Saving Time - How Is This Still A Thing? - Last Week Tonight with John Oliver (HBO) - Youtube Screen time and sleep - it's not just about the blue light - Sleep Junkies Podcast Daylight Saving Time, Grandpa Jones; Louis M. Jones - Internet Archive  Additional Credits Consultancy and good vibrations - Jim Carey, Inventive Audio Original music and sound design - Dark Trash Episode url: http://sleepjunkies.com/standard-time-documentary/

Only a few years ago, the phrase consumer sleep technology was synonymous with sleep trackers, devices that monitor your nocturnal behaviours to give you insights into the mysteries of your non-waking hours. Fast forward to 2021, where we're in the middle of an innovation explosion of all type of gadgets, wearables, apps, smart home technologies which not only track, but also actively attempt to promote better sleep. In today's episode we talk to friend of the podcast, Dr Michael Grandner about this important distinction between sleep technology that measures, and tech that intervenes in our sleep. Plus we explore some of the latest science-backed sleep devices that utilise light, sound, temperature and other esoteric techniques with strange acronyms like PEMF, TDCS, all in the mission to improve our sleep. Dr Grandner helps us to understand where the science is at with all of the latest sleep-tech trends, including digital sleep coaching, Sp02 monitoring, light therapy wearables, bed cooling tech,  and more. This episode's guest: Dr. Michael Grandner is the Director of the Sleep and Health Research Program at the University of Arizona, Director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center, and an Associate Professor in the Department of Psychiatry at the UA College of Medicine, with joint appointments in the Departments of Medicine, Psychology (UA College of Science), Nutritional Sciences (College of Agriculture and Life Sciences), and Clinical Translational Science. In addition, he is a faculty member of the Neuroscience and Physiological Sciences Graduate Interdisciplinary Programs. He is Certified in Behavioral Sleep Medicine by the American Board of Sleep Medicine and is a Diplomate in Behavioral Sleep Medicine by the Board of Behavioral Sleep Medicine. Website: http://www.michaelgrandner.com/ University of Arizona: https://www.sleephealthresearch.com/team.html LinkedIn: https://www.linkedin.com/in/grandner/ ResearchGate: https://www.researchgate.net/profile/Michael_Grandner Twitter: https://twitter.com/michaelgrandner Episode Homepage: http://sleepjunkies.com/measurement-intervention-sleep-tech/ More Resources: Guide to light therapy wearables - https://sleepgadgets.io/best-light-therapy-glasses-wearables/ PEMF and sleep - https://sleepgadgets.io/interview-welltiss-mind-pemf-device/ Matthew Walker on tDCS More Episodes:

Neil is joined again by one of the giants in the sleep world, Behavioral Sleep Medicine specialist Dr. Michael Grandner, the Director of Sleep & Health at the University of Arizona, talking about the impact sleep can have on athletic performance, and a new paper he co-authored that gets into the specifics of performance in a number of sports at a number of levels. Bottom line: You want the team you play for to win Sunday? Maybe take those extra hours in the gym and use some of that time to grab some ZZZs.

Okay, we all know that REM sleep is important, so maybe the headline is a little sensationalized; but the data don't lie. Dr. Eileen Leary joins the show this week to talk about a fascinating look at nearly ten thousand people, that points to a reduction in REM sleep as a risk factor for mortality. One of the things that's fascinating about this data is that Eileen tried - repeatedly - to come up with another way to explain what she found. Instead, she can quantify the risk of all-cause mortality that you sign up for when you don't get enough REM sleep. Couple that with the work Laura Bojarskaite is doing at The University of Oslo looking into the glymphatic system and REM sleep, and suddenly we see a picture starting to materialize where deep sleep isn't the holy grail after all. (We talked to Laura on the September 7 episode of The Snooze Button podcast.) Additionally, Dr. Michael Grandner from The University of Arizona talks about amateur epidemiology, and Dr. Seema Khosla from The North Dakota Center for Sleep talks COVID nightmares. We also have an update for Seema about how in love we are with the new https://dreem.com/#ae247 (Dreem 2 headband) (affliate link) that she sent our way, and the changes in REM sleep it's measuring compared to the Fitbit Versa 2.   https://searchworks.stanford.edu/view/13590879 (Here's the link to Eileen's dissertation at Stanford). Perhaps better suited to North American attention spans, http://rem-mortality-poster.eileenleary.com/ (here's the infographic version of Eileen's REM sleep study). Note: As I'm writing my book and researching which "hacks" worked and which didn't, I'll be tracking my sleep with a Dreem 2 headband. The people at Dreem didn't give me a tracker to use; far from it, in fact. However, https://dreem.com/#ae247 (if you click this link) or the one above and end up getting a Dreem 2 headband of your own, I get a tiny little "thank you" check from them.

You probably know her as “Sleep Coach Beth”, from either her https://amzn.to/32rOdC3 (Calm And Cozy Book of Sleep), the https://pod.link/1344335365 (Calm And Cozy Podcast), or her career as a sleep coach. Beth Wyatt has a Facebook group, too, where people with sleep challenges look to their coach and to each other. This week's episode of The Snooze Button podcast is a long one – and it has to be! The Coach – Sleep Coach Beth Wyatt We talk with Beth about what a sleep coach does when sleep doesn't show up. In addition, we cover meditation, the importance of comfort in sleep, and.. uh.. drawing faces on sleeping people, too. Her new book is less than two months old, and we're excited to pick Beth's brain about a variety of sleep concerns. The Expert – Dr. Atul Malhotra We're also answering a listener email this week from Aimy in the UK, who was looking for an expert's perspective on upper airway resistance syndrome (UARS), with some very specific questions that needed answers. We reached out to arguably the world's leading expert on sleep-disordered breathing, Dr. Atul Malhotra from the UC San Diego School of Medicine. Dr. Malhotra is board certified in pulmonary disease, sleep medicine and critical care medicine. (Fun sidebar: Did you know we have a panel of sleep experts who will answer your questions about a variety of sleep issues? And if you come up with something that isn't in our team's wheelhouse, we'll find an expert who can answer your question. Click here for more details.) The President – Dr. Michael Grandner And finally, we're excited to again welcome Dr. Michael Grandner from the University of Arizona. Michael, newly-minted President-Elect of the Society of Behavioral Sleep Medicine, keeps an eye on sleep research like nobody we know. He's been on the show multiple times to keep us updated. This week, he offers perspective on sleep staging that has changed the way we think about sleep.

Dr. Mark Boulos from Sunnybrook Health Sciences Center in Toronto has just won the 2020 Wayne A Hening Sleep Medicine Investigator Award from the American Academy of Neurology (and he's Neil's sleep doctor). Mark joins the show to talk sleep apnea, where we are with diagnosis and treatment, and new ways of treating sleep apnea that go beyond CPAP. Dr. Michael Grandner from the University of Arizona is back, too, with a look at what we've learned about sleep from what might be the largest science experiment in human history. Photo credit: Doug Nicholson, Sunnybrook Health Sciences Centre

Dr. Michael Grandner is back for a wide-ranging discussion on a ton of sleep topics, including why sleep doesn't get a ton of attention in med school, and a new study that explores the link between daytime sleepiness and suicide.

Your body needs it, you may be tracking it with Fitbit and you've probably heard that your health could benefit from better rest—so how much do you really know about sleep? Clinical psychologist and sleep behavioral specialist Dr. Michael Grandner walks us through everything from weird dreams to insomnia and how your current quarantine habits may be impacting your ZZZs. You snooze on this one, you lose on this one.

Dr. Ryan Vandrey from Johns Hopkins University is one of the leading authorities on cannabis, CBD and their impact on sleep and insomnia. He joins Neil for an update on the science related to cannabinoids, and whether cannabis and CBD have a measurable, beneficial impact on sleep, or if the claims about their efficacy as treatments for insomnia are merely marketing hype. Among the key takeaways in this week's episode: "There is data to support that it'll help you get to sleep faster, and that's going to be specific to THC. That has not been demonstrated with CBD." "Cannabis and CBD are being extolled as cures for all kinds of stuff. So we have this interesting scenario where this is an industry born in the illicit drug use market - and it's become licit and legal, but it's not very tightly regulated. So people are making all kinds of claims and marketing and trying to get people to use it for anything and everything. There needs to be some level of skepticism with the claims. And as a scientist, I always say, "Show me the data." "The other thing that's really limited in understanding the effects of cannabis on sleep - especially as a treatment for sleep problems - is that most of the studies have been done have been on healthy individuals without sleep problems." Along with Ryan, Dr. Michael Grandner is back with the latest in sleep science. (And we follow up on a Twitter exchange that revealed a fun blast from Michael's past!) LINKAPALOOZA: Dr. Ryan Vandrey's bio on the Johns Hopkins website (with links to much of his work) Ryan's 2014 study on the intersection of sleep disorders, PTSD and substance abuse Our ranking of The All-Time 15 Best Songs About Sleep The study Michael refers to about a blood test for sleeplessness is here.

Did you know that The Snooze Button podcast is really just the research phase of a book, made public? Now, we're "leaking" the first three chapters of the manuscript, in audiobook form, read by the author - Neil Hedley. Additionally, Dr. Michael Grandner returns with another weekly update on the latest in sleep science. LINKAPALOOZA: https://thesnoozebutton.com/reviews-feedback-support/ (Here's the link) to the page to support The Snooze Button book project. Here's the first of the two studies Michael mentioned. https://jcsm.aasm.org/doi/10.5664/jcsm.8668 (Here's the second) of the two studies Michael referred to.

Known around the world for his WIRED video talking about sleep, Dr. Aric Prather joins the show to talk about his study linking sleep to resistance to the common cold - and how that study can inform our approach to viruses today. But that's just the beginning in a wide-ranging discussion that touches on everything from vaccinations to tweaking the sleep patterns of a 4-year-old. Plus, Dr. Michael Grandner is back to discuss the latest in sleep science. LINKAPALOOZA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531403/ (Aric's study about sleep and the common cold) https://www.youtube.com/watch?v=OB61yG8WDyU (Aric's WIRED video) Recommendations and resources from Michael's group

Dr, Dayna Johnson's review of how sleep is impacted by race is almost a year old; but it has never had more relevance than it does right now. Toward the end of the chat, you'll hear the one piece of data from the review that actually made Neil angry. Plus, we're joined by Dr. Michael Grandner in this first of his weekly visits to update us on the latest in sleep science. Some Key Takeaways: “So when you encounter experience discrimination or experience, an act of racism, you have a physiologic response, a stress response. And so then that can affect your sleep. When we sleep, there are many things that happen that are important for our health. So whether it's hormone secretion, whether it's rest for our blood vessels, whether it's our memory consolidation, when we have a disturbance to that it causes our sleep to be disturbed, and then we have a poor health outcome.” “So if it's memory, we're thinking about cognitive decline, for example, or if it's some damage to our cardiovascular system, we're thinking about a higher risk of harm – hypertension or cardiovascular disease. And so if we have some groups of or some populations such as African-Americans that are consistently encountering discrimination and racism, other stressors, they're they're regularly at this and experiencing the stress at this high level, and then consistently have disruptions to sleep, which interrupt these other factors. And so it's a linear effect. One thing happens and then another, and then you know, it affects your health overall.” “Black people tend to under-report insomnia. So they under-report problems with sleeping. Some of the reasons for sleep disparities – which date back to slavery times – were that pictures of black people sleeping were labeled as lazy. And so this stereotype has emerged, that if you sleep enough – but really the amount that you need in order to be healthy and operate and have a good quality of life – implies that you are being lazy.” LINKAPALOOZA Dr. Dayna Johnson's bio on the Emory University website Here's the link to the review referenced in the episode linking sleep quality with race. https://implicit.harvard.edu/implicit/takeatest.html (Click here for the Project Implicit test from Harvard that will privately and anonymously evaluate your unconscious biases.)

We welcome Dr. Michael Grandner back to the show - he's the Director of the Sleep & Health Research Program, and the Behavioral Sleep Medicine Clinic, both at the University of Arizona. Michael and Neil cover everything from polyphasic sleep to pandemics and everything in between, but much of the conversation revolves around the myriad things that humans have done to screw up sleep for the entire species. LINKAPALOOZA https://twitter.com/michaelgrandner (Dr. Michael Grandner on Twitter) MichaelGrandner.com

In recent years we've been bombarded with advice warning of the dangers of sleep-stealing blue light emitted from smartphones, tablets and computer screens. But scientists and health experts are slowly coming to realise that the melatonin-blocking function of short-wavelength light is only part of the story regarding the reasons why technology keeps us awake at night. In this episode we talk to renowned sleep expert Dr Michael Grandner about the complex and nuanced ways that technology can contribute to a lack of sleep - discussing not just the role of blue light, but also the addictive nature of social media algorithms, how different types of digital media affect sleep, and offering some practical tips to help you manage your smartphone addiction. This episode's guest: Dr. Michael Grandner is the Director of the Sleep and Health Research Program at the University of Arizona, Director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center, and an Associate Professor in the Department of Psychiatry at the UA College of Medicine, with joint appointments in the Departments of Medicine, Psychology (UA College of Science), Nutritional Sciences (College of Agriculture and Life Sciences), and Clinical Translational Science. In addition, he is a faculty member of the Neuroscience and Physiological Sciences Graduate Interdisciplinary Programs. He is Certified in Behavioral Sleep Medicine by the American Board of Sleep Medicine and is a Diplomate in Behavioral Sleep Medicine by the Board of Behavioral Sleep Medicine. Website: http://www.michaelgrandner.com/ University of Arizona: https://www.sleephealthresearch.com/team.html LinkedIn: https://www.linkedin.com/in/grandner/ ResearchGate: https://www.researchgate.net/profile/Michael_Grandner Twitter: https://twitter.com/michaelgrandner Episode Homepage: http://sleepjunkies.com/screens-and-sleep/ More Episodes:

He refers to it as "jet lagging ourselves on purpose." Dr. Michael Grandner is talking about the bizarre practice of Daylight Saving Time. How do you navigate what it does to your sleep? Is there anything you can to in advance to mitigate the damage? Also, Michael talks with Neil about a new survey suggesting that most people only get around 5 and a half hours of sleep, we hear a question for our panel of experts from Keith at UNLV, and a ton more.

Neil is joined again by one of the giants in the sleep world, Behavioral Sleep Medicine specialist Dr. Michael Grandner, the Director of Sleep & Health at the University of Arizona, talking about the impact sleep can have on athletic performance, and a new paper he co-authored that gets into the specifics of performance in a number of sports at a number of levels. Bottom line: You want the team you play for to win Sunday? Maybe take those extra hours in the gym and use some of that time to grab some ZZZs.

Let's talk trackers! Dr. Michael Grandner is the Director of the Sleep & Health Research Program, and the Behavioral Sleep Medicine Clinic, both at the University of Arizona. In this episode, he walks through Neil's obsession with his wearable tracker data, and whether it's dependable to begin with. LINKAPALOOZA https://twitter.com/michaelgrandner (Dr. Michael Grandner on Twitter) MichaelGrandner.com

Let's talk trackers! Dr. Michael Grandner is the Director of the Sleep & Health Research Program, and the Behavioral Sleep Medicine Clinic, both at the University of Arizona. In this episode, he walks through Neil's obsession with his wearable tracker data, and whether it's dependable to begin with. LINKAPALOOZA https://twitter.com/michaelgrandner (Dr. Michael Grandner on Twitter) MichaelGrandner.com

Dr. Grandner is the Director of the Sleep and Health Research Program at the University of Arizona, Director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center, and an Assistant Professor in the Department of Psychiatry at the UA College of Medicine. His research focuses on how sleep and sleep-related behaviors are related to cardiovascular disease, diabetes, obesity, neurocognitive functioning, mental health, and longevity. His new book - Sleep and Health provides an accessible yet comprehensive overview of the relationship between sleep and health at the individual, community and population levels, as well as a discussion of the implications for public health, public policy and interventions. Based on a firm foundation in many areas of sleep health research, this text further provides introductions to each sub-area of the field and a summary of the current research for each area. http://www.michaelgrandner.com/about.html Sleep and Health

Michael A. Grandner, PhD, Arizona College of Medicine, provides an overview of the many aspects of sleep, how it impacts functioning, and the ways we can improve the quality of our sleep. Dr. Grandner is an experienced researcher, noted speaker, and respected colleague at many prestigious institutions. He serves as the director of the Sleep and Health Research Program at the University of Arizona, and as director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center. Additionally, Dr. Grandner is an assistant professor in the departments of psychiatry and medicine in the UA College of Medicine, assistant professor of psychology in the UA College of Science, as well as an assistant professor of nutritional sciences in the College of Agriculture and Life Sciences. He is certified in behavioral sleep medicine by the American Board of Sleep Medicine. Dr. Grandner discusses the connections between sleep and health and how it plays an important role in many and various areas of functioning. He states that a lot of their research focuses on finding ways to help with sleep improvement. He looks at quality and quantity of sleep, timing, when people are sleeping, and why. He gives details on the range of ways they study sleep in their laboratory. He talks about the various types of emerging technologies that can assist them with measuring the aspects of sleep. As sleep exists deep in the brain, it is impossible to perfectly measure sleep, thus Dr. Grandner states that they must measure around it, guessing at other measures such as movement and brain wave activity, etc. Achieving healthy sleep is crucial for great overall health, cardiovascular health, and is also an important factor in obesity, diabetes, and psychological well being. And as such, when we don't get enough of it, or the quality level is low, functioning can be impacted in many ways. Interestingly, Dr. Grandner points out that many people actually degrade their own opportunity to achieve quality sleep by reinforcing periods of insomnia. As he states, the best thing to do when you're in bed and can't sleep is to get up. Lying in bed and trying to fight it only reinforces the state, essentially teaching your brain that bedtime is a time for brain activity and thought. Thus getting out of bed and taking on some sort of activity till you feel ready to sleep could prove helpful. Dr. Grandner outlines some of the research and interesting studies his team is involved with currently as well as other studies on the horizon. Current research focuses on the ways sleep and sleep-related behaviors could be connected to cardiovascular disease, obesity, diabetes, neurocognitive functioning, mental health, and even longevity. Their projects have been funded by the National Collegiate Athletics Association (NCAA), the National Institute on Minority Health and Health Disparities (NIMHD), the National Heart, Lung, and Blood Institute (NHLBI), the National Institute for Environmental Health Sciences (NIEHS), and the American Heart Association (AHA). Their community-based studies consider a vast swath of issues from social environment, access to care, stress, diet, and exercise, as well as aspects of cardiometabolic functioning, to look at the ways sleep is related to each. Dr. Grandner seeks to develop new tools to help people gauge the kind of sleep they are getting and how to improve it. In regard to sleep, Dr. Grandner states, it is not something that you can command. We need to give ourselves the right environment, mentally and physically, that will allow sleep to happen. He discusses the quality versus the quantity, and the ways to evaluate that, as well as the importance of regular sleep patterns. Dr. Grandner discusses the internal body clocks that govern function, and the various types of personalities and genes that play a role in sleep schedules. He discusses the sleep-wake system versus the circadian system, which relates to the biological process that displays an endogenous, entrainable oscillation of approximately 24 hours. He explains how hormone shifts and rhythms can be changed, shifted, and blunted, and how light can help with making adjustments, in regard to the winter blues, seasonal affective disorder, etc. Dr. Grandner has published over 100 articles and chapters on myriad issues relating to sleep and health. His significant work in the field has been cited over 2,500 times. Dr. Grandner is associate editor of the recognized journal, Sleep Health, and he serves on the editorial boards of various other journals: SLEEP, Journal of Clinical Sleep Medicine, Sleep Medicine, and others. He is a sought-after speaker on the connection between sleep and good health and as such has been invited often to the National Institutes of Health, and has presented for the US Congress.

Contrary to popular belief, marijuana can actually disrupt your sleep pattern and cause greater sleep problems to arise.According to the National Institute on Drug Abuse, marijuana is the most common illicit drug used in the United States. In fact, usage among adolescents has been on the rise since 2007. Many states have legalized marijuana usage; but, do you really know what it's doing to your health?A study conducted by researchers at the Perelman School of Medicine at the University of Pennsylvania suggests marijuana usage could be associated with impaired sleep quality, especially if you've been using the drug since your teenage years.Prior studies have shown that many use marijuana as a sleep and stress aid to help relax. However, recent research suggests that marijuana can actually disrupt your sleep pattern and cause greater sleep problems.The researchers used adults ranging from 20-59 years old that responded to a 2007-2008 National Health and Nutrition Examination Survey (NHANES). In this survey, a history of marijuana usage was assessed (participants' history of the drug, age of their first time using the drug, number of times used in the past month, etc.).Researchers found that those who had a history of marijuana use also experienced an increased difficulty of falling asleep, struggled to stay asleep, experienced non-restorative sleep, and felt tired throughout the day.What else do you need to know about marijuana and your quality of sleep?Instructor in the Department of Psychiatry, Michael Grandner, PhD, further discusses this study, other side effects of marijuana that could be implementing your health and how marijuana could be getting in your way of a good night's sleep.