Episode 41 - Dead Tired

Despite a plethora of health benefits that sleep promotes, and a host of dramatic consequences when we neglect it, the world is rapidly trending towards fewer and fewer restful hours. 40% of Americans are sleep deprived and on average we get 2 hours less sleep than just a few decades ago. What has driven this change? Can we survive the consequences of those decisions?

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Full Transcript Available


  • 04:07 Benefits of Sleep
  • 10:56 Consequences of Sleep Loss
  • 19:57 Sleep Variations
  • 28:41 Demands of Modern Life
  • 43:53 Circadian Disruption
  • 52:10 Sleep Denied
  • 54:45 What can we do?


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@misc{Bowden_2018, title={California lawmakers vote to delay school start times to allow students to get more sleep}, url={http://thehill.com/homenews/state-watch/404708-california-lawmakers-vote-to-delay-school-start-times-to-allow-students}, journal={TheHill}, author={Bowden, John}, year={2018}, month={Sep} }

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@misc{Carroll_2016, title={Schools Are Slow to Learn That Sleep Deprivation Hits Teenagers Hardest}, url={https://www.nytimes.com/2016/03/29/upshot/schools-are-slow-to-learn-that-sleep-deprivation-hits-teenagers-hardest.html}, journal={The New York Times}, author={Carroll, Aaron E.}, year={2016}, month={Mar} }

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@misc{Gallagher_2013, title={Bad sleep “dramatically” alters body}, url={https://www.bbc.com/news/health-21572686}, journal={BBC News}, author={Gallagher, James}, year={2013}, month={Feb} }

@misc{Georgia Frances King_2018, title={Why eight hours a night isn’t enough, according to a leading sleep scientist}, url={https://qz.com/1301123/why-eight-hours-a-night-isnt-enough-according-to-a-leading-sleep-scientist/}, journal={Quartz}, author={Georgia Frances King}, year={2018}, month={Jun} }

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@misc{Harvard Health Letter_2018, title={Blue light has a dark side}, url={https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side}, journal={Harvard Health}, author={Harvard Health Letter}, year={2018}, month={Aug} }

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@misc{Hegarty_2012, title={The myth of the eight-hour sleep}, url={https://www.bbc.com/news/magazine-16964783}, journal={BBC News}, author={Hegarty, Stephanie}, year={2012}, month={Feb} }

@misc{Jeffrey Jones_2013, title={In U.S., 40% Get Less Than Recommended Amount of Sleep}, url={https://news.gallup.com/poll/166553/less-recommended-amount-sleep.aspx}, journal={Gallup.com}, author={Jeffrey Jones}, year={2013}, month={Dec} }

@misc{Jon Hamilton_2013, title={Brains Sweep Themselves Clean Of Toxins During Sleep}, url={https://www.npr.org/sections/health-shots/2013/10/18/236211811/brains-sweep-themselves-clean-of-toxins-during-sleep}, journal={NPR.org}, author={Jon Hamilton}, year={2013}, month={Oct} }

@misc{Jon Hamilton_2017, title={Older Adults’ Forgetfulness Tied To Faulty Brain Rhythms In Sleep}, url={https://www.npr.org/sections/health-shots/2017/12/18/571120472/older-adults-forgetfulness-tied-to-faulty-brain-rhythms-in-sleep}, journal={NPR.org}, author={Jon Hamilton}, year={2017}, month={Dec} }

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@misc{King_2018, title={“Sleep inertia” explains why you feel so groggy when you wake up}, url={https://qz.com/1301170/sleep-inertia-explains-why-you-feel-so-groggy-when-you-wake-up/}, journal={Quartz}, author={King, Georgia Frances}, year={2018}, month={Jun} }

@misc{Leaver_2018, title={Could it be your gut keeping you awake at night?}, url={https://www.theguardian.com/lifeandstyle/2018/mar/19/is-your-gut-keeping-you-awake-at-night}, journal={The Guardian}, author={Leaver, Kate}, year={2018}, month={Mar} }

@misc{Maxon_2013, title={How Sleep Deprivation Decays the Mind and Body}, url={https://www.theatlantic.com/health/archive/2013/12/how-sleep-deprivation-decays-the-mind-and-body/282395/}, journal={The Atlantic}, author={Maxon, Seth}, year={2013}, month={Dec} }

@article{Archer_Bucca_Laing_Slak_Kabiljo_Lo_Santhi_Schantz_Smith_et al_2013, title={Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome}, volume={110}, ISSN={0027-8424, 1091-6490}, DOI={10.1073/pnas.1217154110}, number={12}, journal={Proceedings of the National Academy of Sciences}, author={Möller-Levet, Carla S. and Archer, Simon N. and Bucca, Giselda and Laing, Emma E. and Slak, Ana and Kabiljo, Renata and Lo, June C. Y. and Santhi, Nayantara and Schantz, Malcolm von and Smith, Colin P. and et al.}, year={2013}, month={Mar}, pages={E1132–E1141} }

@article{Obayashi_Saeki_Kurumatani_2018, title={Bedroom Light Exposure at Night and the Incidence of Depressive Symptoms: A Longitudinal Study of the HEIJO-KYO Cohort}, volume={187}, ISSN={0002-9262}, DOI={10.1093/aje/kwx290}, number={3}, journal={American Journal of Epidemiology}, author={Obayashi, Kenji and Saeki, Keigo and Kurumatani, Norio}, year={2018}, month={Mar}, pages={427–434} }

@article{Pan_Schernhammer_Sun_Hu_2011, title={Rotating night shift work and risk of type 2 diabetes: two prospective cohort studies in women}, volume={8}, ISSN={1549-1676}, DOI={10.1371/journal.pmed.1001141}, number={12}, journal={PLoS medicine}, author={Pan, An and Schernhammer, Eva S. and Sun, Qi and Hu, Frank B.}, year={2011}, month={Dec}, pages={e1001141} }

@misc{Petersen_2017, title={Young doctors can work 28 hours straight under new rules}, url={http://www.latimes.com/business/la-fi-medical-resident-hours-20170310-story.html}, journal={Los Angeles Times}, author={Petersen, Melody}, year={2017}, month={Mar} }

@article{Randler_2008, title={Morningness-eveningness comparison in adolescents from different countries around the world}, volume={25}, ISSN={1525-6073}, DOI={10.1080/07420520802551519}, number={6}, journal={Chronobiology International}, author={Randler, Christoph}, year={2008}, month={Nov}, pages={1017–1028} }

@misc{Rebecca Boyle_2014, title={We can’t thrive in a world without darkness}, url={https://aeon.co/essays/we-can-t-thrive-in-a-world-without-darkness}, journal={Aeon}, author={Rebecca Boyle}, year={2014}, month={Apr} }

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@misc{Resnick_2017, title={If you’re just not a morning person, science says you may never be}, url={https://www.vox.com/2016/3/18/11255942/morning-people-evening-chronotypes-sleeping}, journal={Vox}, author={Resnick, Brian}, year={2017}, month={Mar} }

@misc{Resnick_2018, title={Late sleepers are tired of being discriminated against. And science has their back.}, url={https://www.vox.com/science-and-health/2018/2/27/17058530/sleep-night-owl-late-riser-chronotype-science-delayed-sleep-phase}, journal={Vox}, author={Resnick, Brian}, year={2018}, month={Feb} }

@misc{Richard Vague_2012, title={We used to sleep twice each night}, url={https://delanceyplace.com/view-archives.php?2137}, journal={delanceyplace}, author={Richard Vague}, year={2012}, month={Dec} }

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@misc{Roger Ekirch_2016, title={Segmented Sleep in Preindustrial Societies}, url={http://www.history.vt.edu/Ekirch/sleep_39_03_715.pdf}, journal={Sleep}, author={Roger Ekirch}, year={2016} }

@misc{Science Bulletin_2017, title={Chronic sleep deprivation suppresses immune system}, url={https://sciencebulletin.org/archives/9813.html}, journal={Science Bulletin}, author={Science Bulletin}, year={2017}, month={Jan} }

@article{Shokri, title={β-Amyloid accumulation in the human brain after one night of sleep deprivation}, ISSN={0027-8424, 1091-6490}, DOI={10.1073/pnas.1721694115}, journal={Proceedings of the National Academy of Sciences}, author={Shokri-Kojori, Ehsan and Wang, Gene-Jack and Wiers, Corinde E. and Demiral, Sukru B. and Guo, Min and Kim, Sung Won and Lindgren, Elsa and Ramirez, Veronica and Zehra, Amna and Freeman, Clara and et al.}, year={2018}, month={Apr}, pages={201721694} }

@misc{Terry Gross_2017, title={Sleep Scientist Warns Against Walking Through Life “In An Underslept State”}, url={https://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state}, journal={NPR.org}, author={Terry Gross}, year={2017}, month={Oct} }

@misc{The Public Good Projects_2014, title={Sleepless in America}, url={http://www.publicgoodprojects.org/sleepless-in-america/}, journal={The Public Good Projects}, author={The Public Good Projects}, year={2014}, month={Dec} }

@article{Watson_Buchwald_Delrow_Altemeier_Vitiello_Pack_Bamshad_Noonan_Gharib_2017, title={Transcriptional Signatures of Sleep Duration Discordance in Monozygotic Twins}, volume={40}, ISSN={0161-8105}, url={https://academic.oup.com/sleep/article/40/1/zsw019/2952682}, DOI={10.1093/sleep/zsw019}, number={1}, journal={Sleep}, author={Watson, N. F. and Buchwald, D. and Delrow, J. J. and Altemeier, W. A. and Vitiello, M. V. and Pack, A. I. and Bamshad, M. and Noonan, C. and Gharib, S. A.}, year={2017}, month={Jan} }

@misc{Zimmer_2018, title={The Purpose of Sleep? To Forget, Scientists Say}, url={https://www.nytimes.com/2017/02/02/science/sleep-memory-brain-forgetting.html}, journal={The New York Times}, author={Zimmer, Carl}, year={2018}, month={Aug} }

Published 13-09-2018 23:25