453: Sleep hacks, jet lag & how to train your circadian rhythm | Psychologist Aric Prather, Ph.D.

Aric Prather, Ph.D.: “When people have extended periods of sleep loss, or even just one night, we see robust changes in their cognition.” Aric, a licensed clinical psychologist, joins mbg co-CEO, Jason Wachob, to discuss how to have the best sleep of your life, plus: - How Aric uses cognitive behavioral therapy for poor sleep (~00:38) - How poor sleep affects your health (~02:06) - The power of natural light for your circadian rhythm (~06:30) - What Aric thinks about permanent daylight savings (~11:04) - How to optimize your circadian rhythm (~13:09) - How to know if you need a light box (~18:57) - How to prevent jet lag while traveling (~24:19) - The issue with melatonin supplements (~32:43) - How to set yourself up for a good night’s sleep (~35:05) - Aric’s sleep basics checklist (~37:32) - How to shut off your mind before bed (~41:30) - Why you should create a sleep sanctuary (~47:04) - How to fall back asleep after waking up in the middle of the night (~49:40) - How laying in bed can be productive (~56:08) - The biggest misconceptions about sleep (~58:00) - Exciting developments in the science of sleep (~1:00:38) - The benefits of sticking your head in the freezer (~1:04:07) Referenced in the episode: - Aric's book, The Sleep Prescription: Seven Days to Unlocking Your Best Rest . - A study on short sleep duration & dementia risk . - A study on the glymphatic system . - A study on meditation changing brainwaves . - A study on familial short sleepers . - mbg Podcast episodes #290 , #204 , and #90 , with Drew Ramsey, M.D. We hope you enjoy this episode, and feel free to watch the full video on Youtube ! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com . Learn more about your ad choices. Visit megaphone.fm/adchoices