Mutual influence of sleep and circadian clocks on physiology and cognition
"The 24-hour sleep-wake cycle is one of the most prominent outputs of the circadian clock systems (Heyde et al., 2018)"

Sleep disruption and circadian arrhythmia induce metabolic, cognitive, and immunological impairments. Is it causal? YES.

Sleep is highly conserved across the animal kingdom, since the dawn of time.

Interesting comparison: unlike hibernation or a coma, sleep is highly reversible. Lots of rebound regulation: lots of wakefulness makes you tired; lots of sleep leads to increased wakefulness.

Studies have shown improved memory performance after naps and extended sleep durations. Imo, you don't need to go from 6 to 9.5 hours overnight, but keep that "9.5" on your radar.

Diet is easy, just eat like an adult. You can go 10 days without even eating! Try that with sleep. No, don't try that. Most definitely incompatible with survival. Sleep deprivation impairs cognitive functions.

As a marker of health: cognitive function >>> how many reps you can do at the gym.

Sleep is regulated, in part, by the central circadian master clock, the SCN. Artificial light at night (ALAN) induces a phase delay, likely via inducing Per expression.

99% of the time, people need a circadian phase advance, which is one of the reasons why ALAN is so malevolent. You can induce a similar phase delay by delaying breakfast in the morning and eating large meals late at night.

Late meal timing combined with ALAN is a recipe for disaster: "uncoupling of peripheral clocks from the SCN = internal desynchronization of the circadian system." In this context, coffee doesn't count because it adds another level of desynchronization: caffeine can start the liver clock but now the liver is desynched from other peripheral tissues.

9.5 hours, fam! Right now, we're sleeping 7.2 hours on average and a third of us are getting less than 6 hours! This seriously impairs cognition and long- & short-term memory. It reduces anorexigenic and increases orexigenic stimuli, and you eat more and make poorer food choices. It STARTS with Sleep.

Conflicting Zeitgeber inputs such as a late eating pattern, ALAN, or shifted activity pattern = cancer.

"Several studies show that sleep deprivation associates with weaker short-term and long-term memory function, compromised attention, decision-making, and decreased well-being." It also decreases leptin, and increases insulin and glucose levels.

That's all for now!

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