Sleep Expert Jamie Zeitzer, PhD, Seeks the Truth
Like a Renaissance explorer, the insatiable curiosity of Jamie Zeitzer, PhD, drives him to explore big questions as a senior researcher and co-director of the Stanford Center for Sleep and Circadian Sciences. After 25 years of conducting sleep research, including groundbreaking studies on circadian rhythms and how light affects the brain, Dr. Zeitzer still enjoys navigating the uncertain waters of research and helping us all get a better night’s sleep.
“What drives me in research is the fact that I don’t like uncertainty and I don’t like being wrong, and I picked a profession where I’m literally wrong all the time,” says Dr. Zeitzer, Professor (Research) of Psychiatry and Behavioral Sciences.
“Usually, the most obvious path in research is based on incomplete information, and it ends up not being true. So, we ask, what can we learn from this? How can we reformulate this question in a way to disprove this theory and try again? As a researcher, I’m consistently wrong but because I hate being wrong, I’m driven to get to the bottom of these big questions and seek the truth with a capital T,” says Dr. Zeitzer.
How Much Sleep Do We Need?
Since millions of Americans struggle with disordered sleep, Dr. Zeitzer is constantly fielding questions as a public health ambassador. However, it’s often difficult for him to give a straight answer because a) he doesn’t want to be wrong, and b) there’s a lot of grey area when it comes to sleep research.
For example, the number of hours of sleep we need for good health is different for everyone. For some, six hours of sleep is sufficient while others need more than nine. To assess how much sleep someone needs, Dr. Zeitzer recommends monitoring how sleepy they feel during the day without skewing the results with caffeine.
“If I get pressed, I say, ‘Most people need seven hours per night’,” says Dr. Zeitzer, “but, since many of us caffeinate away our sleepiness, we aren’t making the accurate self-assessment about how much sleep we really need.”
Other factors that affect sleep amount and quality are shift work, behavior choices, household or family obligations (i.e. having infants or teens in the house) or having anxiety about sleep.
“If you’re a bad sleeper, I say, ‘Don’t worry about it,’ because worrying about it just makes it worse. Now you have inadequate sleep and anxiety,” says Dr. Zeitzer. “With consistent bad sleep, yes, there is a slight increased risk of diabetes, Alzheimer’s, injury or poor cognition down the line, but the thing that’s really going to kill you is anxiety. So, if we first reduce anxiety about sleep, then we can work in a positive way about getting better sleep.”
Current Research
Even though millions of Americans struggle with sleep, others, such as many teens and 20-somethings, don’t prioritize sleep because they’d rather stay awake. Since there is delayed gratification related to the benefits of good sleep, many young people would prefer to stay out late with their friends or engage with technology into the night. Given the dopamine reward from receiving “likes” on social media or the stimulation of computer games, it’s more enjoyable for teens to stay awake on their phones rather than going to sleep.
“Growing up on Long Island in the 80s, I watched Star Trek every night, but by midnight, there was nothing on TV, so I went to sleep,” says Dr. Zeitzer. “But now, you can watch Netflix or play computer games all night because entertainment is optimized to never stop watching.”
Dr. Zeitzer is currently the father of three teenagers, so although he is working on several research projects, the one he is most excited about examines the sleep patterns of teens. He explains that two major factors are causing teens to go to sleep later—puberty causes the circadian system to shift to a later hour and entertainment is designed to make it more enjoyable to stay awake.
To address the circadian system so that teens feel sleepy at an earlier time, the research team uses lights that flash on a timer and shift the teenage brain into a different time zone. As a psychological intervention to promote behavior change, researchers also created videos with sleep information tailored for teens.
“We wanted the videos to be relatable and entertaining, so we came up with archetypes to represent three sleep patterns we find in teens,” says Dr. Zeitzer. “The night owl is named Otis, who doesn’t feel sleepy until 2:00 a.m. because of his circadian window. The mountain lion is Libby—she’s the alpha type who can’t turn her brain off. And the raccoon is named Rocky; he’s our gamer. Everyone loves Rocky—he plops on the couch after school, takes a nap, listens to EDM, then games all night.”
Educational Background
As an undergraduate, Dr. Zeitzer attended Vassar college in New York and received a diverse liberal arts education. Although he majored in biology, he took many English, philosophy, art, and medieval studies courses. He went on to attend Harvard University to earn a PhD in neurobiology and wrote his thesis on human circadian rhythms and how light impacts the circadian clock and regulates melatonin.
Dr. Zeitzer came to Stanford as a post-doc in 2001, achieved a faculty position in 2006, and has been running his own sleep lab for the past 18 years.
“I’ve been very fortunate that I’ve been able to explore a variety of scientific questions that I find intellectually compelling over the course of my career,” says Dr. Zeitzer. “I enjoy collaborating with other researchers who are experts in their field. My goal in science is not to have the highest-paid lab, but to get as close to the truth as possible—I would rather be close to the truth than anything else.”
