Dr. Matthew B. (Matt) (likely the presenter) - Unknown

So I think it's pretty clear that sleep restriction, poor sleep, does cause dysfunctional metabolism.

And so the question is, can you fix your sleep and improve metabolic health?

So there's a couple of evidence-based ways we're going to talk about improving sleep.

Both of them involve good sleep hygiene.

So good sleep hygiene is really the foundation of good sleep.

And there's a variety of factors that are like a checklist of it.

And I didn't include all of them, but some of the main ones here.

are using light smartly.

So bright light exposure first thing in the morning, at least 30 minutes, is one of the most important ways to reset your circadian rhythm so that you become sleepy at a normal time.

Very, very important for resetting circadian rhythm and also important for stopping that melatonin production when you're first waking up, right?

Also, avoiding bright light, blue light exposure in the evening after sunset, right?

Blue light is what is inhibiting melatonin production in our eyes.

It's through our eyes, actually not in our eyes, but it's inhibiting melanopsin, which then is

involved in the signaling of producing melatonin to make us sleepy.

And so you want to avoid blue light either by having light dimmers or different color lights, maybe red or orange.

Also, glasses you can wear to filter it out.

But also realize that screens are full of bright light, blue light as well.

So turning down the screens, maybe avoiding screens at night is another good idea.

Also, making sure your room is dark because there's been studies showing that even a little bit of ambient light coming in disrupts sleep.

Managing temperature is important.