Sleep, The Ultimate Performance Hack

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Sleep is the quiet engine of health and performance, yet most of us treat it like a luxury. We dive into what the body actually does at night—how melatonin sets the stage, why deep sleep restores tissues and immunity, and how REM stitches learning and creativity together—then translate the science into tools you can use tonight.

With our physician co-host Dr. Richard Kennedy, we map the markers of poor sleep you’ll notice during the day: mental fog, irritability, focus lapses, and the creeping reliance on more caffeine. We break down smart napping rules (10–30 minutes, before 3 p.m.), the real half-life of caffeine, and why alcohol and heavy meals can derail your sleep architecture. We also explore how exercise timing affects cortisol and glucose, and why cool, dark bedrooms help your brain downshift.

Traveling or working nights? We compare jet lag strategies, explain how light anchors your circadian clock, and share practical fixes for shift workers—eye masks, blackout curtains, and consistent sleep windows. We cover how much sleep different ages need, why many women may need a touch more sleep across hormonal stages, and how to think about “catching up” when life gets messy. Snoring versus sleep apnea gets a clear explanation, along with accessible diagnostics from home sleep studies to treatments like CPAP and mandibular devices. You’ll also hear simple resets for 3 a.m. wakeups, from reading something dull to the 4-7-8 breathing pattern and screen-free wind downs.

You’ll leave with three science-backed habits: protect a consistent sleep-wake schedule, finish workouts and stimulants early, and build a soothing pre-bed routine that signals lights-out. Ready to sleep smarter and feel sharper tomorrow? Follow the show, share this with a friend who needs better rest, and leave a review to tell us your biggest sleep win.

💤 Resources Mentioned in This Episode

Learn more from the medical organizations Dr. Kennedy referenced:

1. Johns Hopkins Medicine – Sleep Center
   Sleep basics, expert videos, and guides on insomnia, apnea, and circadian rhythm.
   👉 https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep
2. Mayo Clinic – “Sleep Tips: 6 Steps to Better Sleep”
   Evidence-based checklist for timing meals, caffeine, alcohol, and screens.
   👉 https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
3. Cleveland Clinic – Sleep Disorders Overview
   Understand insomnia, restless-legs, narcolepsy, and sleep apnea symptoms & treatments.
   👉 https://my.clevelandclinic.org/health/diseases/12119-sleep-disorders

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