Three Rules for Better Sleep

Introduction

Host: Matt D'Avella
Guest: Vanessa Hill, behavioral scientist and creator of YouTube channel Braincraft
Focus: Vanessa's three rules for better sleep

Common misconception: Everyone needs 8 hours of sleep
- Official recommendations: 7-9 hours for healthy midlife adults
- Sleep needs vary with age; younger people might require 10 hours
- Quality over quantity: 6.5 hours of good sleep can be better than 8 hours of interrupted sleep
Causes of Poor Sleep:
- Diet and substances, especially alcohol, which can suppress REM sleep
- Lack of consistency in sleep schedule
- Social Jet Lag: shifting sleep times between weekdays and weekends can disrupt sleep quality
- Importance of a regular sleep schedule for health longevity

Misconceptions: Avoid all technology before bed
- Technology can aid in winding down if used correctly
- Distinction between active (e.g., social media) and passive (e.g., watching TV) technology
Blue Light: Minimal impact on sleep; ceiling lights more disruptive
Practical Advice:
- Use lamps instead of bright overhead lights
- Find your "passive tech" to relax before bed (e.g., ASMR, soothing podcasts)
- Stress management is key for better sleep

Sleep is biologically complex and can be challenging
Unrealistic Expectations: Expecting 8 hours of perfect sleep
- Normal to wake up or take time to fall asleep
- Importance of self-compassion for better sleep quality
Situational Factors: New parents and shift workers require flexibility in achieving sleep
Sleep as a Skill: Requires effort and dedication
Incremental Changes: Focus on one sleep hygiene practice at a time