Better sleep. More focus — Make your biology work for you (ft. Dr. Helen Burgess)

Thank you Notion for sponsoring this video! Unlock AI for $10 per month → https://ntn.so/TheScienceofSelfCare 2025 Planner → https://ntn.so/scienceofselfscare2025 PATREON: https://www.patreon.com/c/thescienceofselfcare Let’s continue the convo 👆🤍 TIMESTAMPS Part 1 — 00:01;54 (daily productivity basics) - Part 2 — 00:12:44 (expert interview begins) 00:13:07 What do we risk when we compromise sleep? 00:14:23 Why is Dr. Burgess's research important? 00:17:17 What is are circadian rhythms? How are they different than sleep? 00:21:16 How do you measure someone's internal clock? 00:24:20 Are circadian tests done in complete darkness? 00:25:35 What's the deal with Chronotypes? 00:27:10 What is changing in our body over a 24 hour period? 00:29:17 How can we re-align to our natural internal rhythm? 00:32:24 Should you change your light exposure and melatonin supplementation at the same time? 00:34:27 Is there a certain amount of light we should aim for in the morning? 00:40:00 Is melatonin helpful? How much should we take? 00:45:00 Melatonin for anti-inflammatory properties? 00:48:40 Is there a danger with long-term melatonin use? 00:50:18 What is the relationship between circadian disturbance and mental health? 00:53:16 Should we all be moving our cycle earlier? 00:55:42 How can we support healthy circadian rhythms in this modern age? 00:58:17 What myths about sleep would you like to dispel? 01:00:15 Any last thoughts? Books Mentioned: WhenL The Scientific Secrets of Perfect Timing https://amzn.to/4hWNzBp Why We Sleep https://amzn.to/3Z9hEGs Re-timer Glasses (Version 2) https://amzn.to/40SvDSq FIND YOUR CHRONOTYPE You can take a look at this free chronotype questionnaire used for research: https://www.med.upenn.edu/cbti/assets/user-content/documents/Munich%20Chronotype%20Questionnaire%20(MCTQ).pdf CITATIONS Catalano, F., De Vito, F., Cassano, V., Fiorentino, T. V., Sciacqua, A., & Hribal, M. L. (2022). Circadian Clock Desynchronization and Insulin Resistance. International journal of environmental research and public health, 20(1), 29. https://doi.org/10.3390/ijerph20010029 Mohd Azmi, N. A. S., Juliana, N., Azmani, S., Mohd Effendy, N., Abu, I. F., Mohd Fahmi Teng, N. I., & Das, S. (2021). Cortisol on Circadian Rhythm and Its Effect on Cardiovascular System. International journal of environmental research and public health, 18(2), 676. https://doi.org/10.3390/ijerph18020676 Montaruli, A., Castelli, L., Mulè, A., Scurati, R., Esposito, F., Galasso, L., & Roveda, E. (2021). Biological Rhythm and Chronotype: New Perspectives in Health. Biomolecules, 11(4), 487. https://doi.org/10.3390/biom11040487 Pink, D. H. (2018). When: the scientific secrets of perfect timing. First large print edition. New York, Random House Large Print. Walker, M. (2018). Why we sleep. Penguin Books. Follow more of Dr. Helen Burgess’s work: https://medicine.umich.edu/dept/mni/helen-burgess-phd #circadianrhythm #sleepquality #dailyproductivity