#139 - You Can Bring Your TV InTO The (Bed)Room - Part 2
WINK Sleep Blog
by Mike Gradisar
1w ago
I had 2 weeks break over the Summer Holiday - which was different for me. In previous years I would have taken 3-to-4 weeks off - not only to recover from a strenuous year working at University, but to also physically and emotionally prepare myself for a gruelling year ahead. I would typically also take 1 week off around July. I’d say to people that getting through an academic year was like swimming the breaststroke. You need to come up for air now and again. In 2022 I worked 52 weeks straight - at least 5 days a week. Yet after 2 weeks of Summer Holidays - I feel recharged and ready to take ..read more
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#137 - Therapeutic vs Harmful Effects of Evening Bright Light
WINK Sleep Blog
by Mike Gradisar
2M ago
I’ve just published WINK’s new sleep course - Evening Bright Light Therapy. That’s right, I’m now teaching people how to consume light before sleep. Whilst I’ve known this was possible for decades - the current online environment means the internet is saturated with Sleep Tips saying — “Avoid bright light in the evening”. In developing this course, I realise that understanding the effects of light on sleep, circadian rhythms - and dare I say ‘insomnia’ - is likely misunderstood by most people spruiking the benefits of avoiding light in the evening … yet ensuring you get light in the morning ..read more
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#132 - Sleep Comfort is Cool
WINK Sleep Blog
by Mike Gradisar
2M ago
“What’s the ideal bedroom temperature for sleep?” * Groan * This was often a question I’d get asked at interviews. Journalists would pick me not just because I know a little here and there about sleep - but because my PhD explored sleep, insomnia and thermoregulation. And these PhD studies were done in a sleep lab. Bedrooms that needed to be temperature-controlled to study the changes in people’s temperature before they fell asleep. Despite being constantly temperature controlled, the air temperature in the sleep lab bedrooms would cycle around 19 degrees Celsius. Even so - it was clear that ..read more
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#136 - Is HRV the New Sleep Fad?
WINK Sleep Blog
by Mike Gradisar
3M ago
Here I was, having a 1-on-1 conversation with Professor Torbjorn Åkerstedt at the Karolinska Institute at Stockholm University. I travelled here to learn more about their way of measuring stress via Heart Rate Variability - also known as HRV. And there was one part of the conversation that hit me like a shockwave. It was when Prof Åkerstedt uttered the following: “I’ve spent decades and I still haven’t found the one psychophysiological measure of stress” The year was 2010. HRV In our first videogaming and sleep study (Weaver et al., 2010), we wanted to test the theory that evening technology ..read more
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#135 - Magnesium vs Melatonin? Which One Is Better For Sleep?
WINK Sleep Blog
by Mike Gradisar
4M ago
Image created by Filip Obbel - Art Director at Sleep Cycle You don’t have to go far on social media to see someone complaining about their sleep. And then the domino-effect begins. Every woman, man and troll says what they should try. Inevitably, someone mentions melatonin. And then there’s the other M-word. Magnesium. But which one is better for sleep? Well, I spent part of a month investigating this question, and you can dine on all the juicy details at this blog right here. I’m not sure about you, but when I hear about all these sleep suggestions on social media, my walls go up. By that, I ..read more
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#134 - Chrononutrition and Yo-Yo-ing
WINK Sleep Blog
by Mike Gradisar
4M ago
Chrono-nutrition is a term coined in 2013 by Dr Shigenobu Shibata from Waseda University in Japan. Loosely speaking, what he and his team found was that ‘eating’ was linked to the circadian rhythm. Tightly speaking, Dr Shibata and his team found that plant estrogen applied to mouse livers in a lab could alter the length of the circadian rhythm. Over subsequent years, researchers became interested in the timing of one’s eating during the day, and its effects on weight and sleep. Somewhere along the line - Dr Shibata’s version of ‘Chrono-nutrition’ - which was based on animal research and circa ..read more
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#133 - Overcoming Jetlag: Be Naughty
WINK Sleep Blog
by Mike Gradisar
4M ago
Several days before I was to depart Australia for Sweden, I woke up and saw that despite it being 6 AM in Adelaide - it was 10:30 PM in Sweden. If I did nothing, then the 2nd half of my days in Sweden would see me uncontrollably dozing off - and waking when it was time to go to sleep. This was to be the first time I was going to meet my new sleep family at Sleep Cycle. I didn’t want my Jetlag to be interpreted as “Remind me why we hired this guy?”. So I began to prepare my body clock for Swedish Time - and here’s a chance for you to learn what I did. Get Ready To Be Naughty I know some of you ..read more
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#131 - Helping Others: One 'Sleep' Does Not Fit All?
WINK Sleep Blog
by Mike Gradisar
5M ago
A sleep study is hitting the airwaves and the interwebs this week, showing a novel way that our sleep can have repercussions. But on this occasion, the focus is not on the repercussions for us after a bad night’s sleep - but others. The conclusion? Helping others has something to do with how much sleep you got last night. Slicing the Salami In all truth, this is a fantastic study - not only due to its novelty, but that it tended to avoid a common behaviour researchers undertake. Salami Slicing. This means that a single study collected a whole bunch of data, and then instead of publishing one ..read more
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#130 - Do Carbohydrates Affect Your Sleep?
WINK Sleep Blog
by Mike Gradisar
6M ago
Would you eat spaghetti for breakfast? Let me ask you that again at the end of this blog … I know my Uncle - Victor Hugo Gradisar - would. As a kid, he use to cry out to my Nonna and Nonno for some pasta. When he was a dad, he use to compete against his own kids for the leftover pasta the next morning. Whoever got up first, got to start their day with a bowlful of Spag Bog (aka, terrible Aussie slang for Spaghetti Bolognaise). And who can blame him? If I was on Death Row and was asked what I wanted for my last meal - it would be a bowl of my Nonna’s pasta (I might even make an exception to th ..read more
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#129 - More Than 20 Questions About Melatonin
WINK Sleep Blog
by Mike Gradisar
6M ago
Artwork by Filip Obbel from Sleep Cycle. This week I’ve been delving back into the melatonin scientific literature. And I’ve learned a lot! But it’s not about melatonin’s links with sleep or circadian rhythms - but its links with non-sleep conditions. As background, I’m writing a 4-part series on melatonin in my role as Head of Science for Sleep Cycle. Part 1 has been published, and it is basically 20 questions about melatonin. Indeed, the title of Part 1 is “Melatonin in Numbers” - including questions like: How long does melatonin stay in your body? How much melatonin can adults take for ..read more
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