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

And then you have another cup of coffee that's 45 minutes of a circadian shift.

And so you're going to be going to bed hours later if you're drinking four cups of coffee, particularly if it's afternoon.

Obviously, there's a lot of individual variation between the way we metabolize caffeine.

So yeah, there's some individual variation.

But generally speaking, it still shifts circadian

rhythm by about close to an hour.

So sleep extension is one of the evidence-based ways that's been shown to improve sleep.

And this involves really just adjusting your bedtimes to increase the sleep time.

So either going to bed earlier or sleeping in, both of those.

It also involves a lot of consultations with sleep experts and then sleep hygiene recommendations like we just discussed.

And so there's been meta-analyses looking at sleep extension in people that are short sleepers, so they're getting fewer than seven hours of sleep per night.

And when they undergo this type of behavioral change, when they're engaged in sleep extension,

For every hour additional that they're sleeping per night, they improve their insulin sensitivity regardless of their body weight.

They improve and normalize their hormones, leptin and ghrelin.

They have reduced appetite, right?

They're not getting so hungry.

Their sugar intake goes down and their caloric reduction goes down and they lose weight.

So all these things, of course, the sugar intake and reducing the calories, all regulated by the satiety hormones, which again, if you're increasing your sleep, you can basically

flip that switch to kind of help regulate them back and normalize them back.

The other type of evidence-based way of improving sleep is a certain type of cognitive behavioral therapy for insomnia, CBT-I.