A Sleep Scientist's Guide to Better Sleep Habits with Dr. Allison Brager

Work Culture

The conversation highlights the impact of work culture on sleep health, emphasizing the need for systemic change. Kristen Holmes and Allison Brager discuss how societal norms often pressure individuals to extend their waking hours, affecting sleep quality. They note that elite groups like athletes and military personnel are more open to cultural shifts, while the general population faces greater challenges 1. Brager shares insights from a study at UCLA, revealing that student athletes average only six and a half hours of sleep, prompting interventions to improve sleep consistency and performance 2.

It's a massive issue, and I think there needs to be, not to get too much into policy, but, you know, as someone who spends a lot of time on college campuses, you know, having, you know, libraries open 24/7 you know, bright lights, you know, cookies and coke at 11:00 p.m. You know, there's just so many things wrong with the college culture that just for. In the face of everything that I think we know is critical for short and long term performance and health.

--- Kristen Holmes

Holmes and Brager stress the importance of institutional support in fostering healthier sleep habits, particularly in educational settings.

   

Shared Sleep

Exploring shared sleeping arrangements, Kristen Holmes and Allison Brager discuss how bed sharing can enhance sleep quality through the release of oxytocin, the hormone associated with trust and comfort. They note that this effect is similar to the unihemispheric sleep seen in animals, where one half of the brain remains alert to potential dangers 3. Holmes shares her personal experience with her pet, highlighting the comfort and security pets can provide during sleep.

I mean, I think it's the same thing with pets, too. I mean, yeah, to me, they're the same effect as humans, just like their family, right?

--- Allison Brager

Additionally, they touch on the benefits of relaxation techniques as a precursor to napping, describing it as a "gateway" to improved rest and recovery 4.