In this episode, we talk about the importance of sleep and maintaining good sleep hygiene. We also have a candid conversation about our own perceptions about sleep, our current sleep habits, and how and why our sleep schedules have changed over time. Throughout the entire episode, we give evidence-based facts for why sleep is an essential component of our health and wellbeing routine.  

--------------- Timestamps for the Contents of this video -----------------------------------------------------------------  

00:00 ​ Intro 

00:09 Reminder 

00:23 Sleep and social environment 

06:14 ​ Sleep and caffeine: physiology 

08:37 Perceptions about the ideal amount of sleep 

09:54 Benefits of Sleep 

12:32 Improving your sleep time 

13:35 How do you know what your ideal amount of sleep is? 

16:05 Circadian rhythm and drowsiness  

17:28 Is it okay to nap?  

19:49 Sleep hygiene  

25:26 A quick recap of the main points 

28:30 Outro​   

--------------- We also talk about the following topics ------------------------------------------------------------------------  

- Is sleep a big part of your health and wellbeing routine? 

- What is your sleep schedule like and has it changed over time? 

- How many hours of sleep do you think you need for optimal performance? 

- Is being busy and losing sleep normalized and glorified these days? Why is that? 

- What are the benefits of sleep? 

- How do you know if you are getting enough sleep? 

- How does the practice of napping affect our sleep hygiene? 

- What are some things you can do to sleep better at night?  

--------------- References  -------------------------------------------------------------------------------------------------------------------  

https://www.health.harvard.edu/staying-healthy/improving-sleep-a-guide-to-a-good-nights-rest https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/ https://www.health.harvard.edu/newsletter_article/napping-may-not-be-such-a-no-no https://www.sleepfoundation.org/nutrition/caffeine-and-sleep

--------------- Audio Edited By  ------------------------------------------------------------------------------------------------------------- 

Bonnie Tran: IG: @btrran and @bonneats