103. How to Optimize Sleep: 5 Fixes You Can Start Tonight
Description
Tired, wired, and waking up groggy? This episode breaks sleep down into five fixes you can start tonight to boost deep sleep, recovery, and next-day energy—without gadgets or a 17-step routine. We explain why poor sleep stalls fat loss and performance, then walk you through exactly how to improve circadian rhythm, reduce night-time alertness, and wake up actually rested.
Plus, you'll learn the 5 simple fixes you can implement TONIGHT for better sleep.. Perfect for busy parents, shift workers, and anyone training hard who needs better recovery—fast.
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Chapters:
00:00 Introduction to Sleep Improvement
01:50 The Importance of Exercise and Self-Care
07:15 The Impact of Sleep on Mental Health
16:32 Actionable Sleep Fixes
24:42 Aging and Self-Perception
25:50 Sleep Hygiene: The Importance of Light
28:11 Caffeine and Sleep: Timing Matters
30:14 Temperature Control for Better Sleep
34:40 Creating a Wind Down Routine
36:48 Consistency in Sleep Patterns
38:22 Supplements and Sleep: What Works?
40:43 Final Thoughts on Sleep Improvement
United States
