Tired of tossing and turning? In this episode, I break down the science of sleep into a practical, evidence-based concepts. We'll cover the four foundational pillars of sleep hygiene, how to engineer the perfect sleep environment, and a step-by-step plan for what to do when you wake up in the middle of the night. No hype, just actionable advice to help you get the restorative rest you need to stay active and healthy for life.

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CHAPTERS:

00:00 - Intro

00:57 - Pillar 1: Scheduling Consistency

01:58 - Pillar 2: Strategic Light Exposure

03:11 - Pillar 3: Bed-Sleep Association

04:02 - Pillar 4: Strategic Destimulation

05:46 - Engineering the Perfect Sleep Environment

09:10 - The Ideal Pre-Sleep Routine

12:27 - The Biochemistry of Sleep: Diet, Exercise & Stimulants

15:30 - The Midnight Awakening Protocol

17:29 - A Judicious Look at Sleep Supplements

19:31 - Advanced Strategies: When The Basics Aren't Enough

22:37 - Debunking 6 Pervasive Sleep Myths

28:44 - The "Big Rocks" of Sleep: A Final Summary

SELECTED REFERENCES:

https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits

https://www.thensf.org/sleep-tips/

https://www.sleephealthfoundation.org.au/sleep-topics/sleep-hygiene-good-sleep-habits

https://www.sleepfoundation.org/sleep-hygiene

https://sph.umich.edu/pursuit/2024posts/best-diet-for-healthy-sleep.html

Disclaimer

This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.