The Science of Sleep: Why You’re Waking Up at 3 A.M. (and What Actually Helps)

Dr. Mills sits down with board-certified sleep medicine physician and UCLA faculty member Dr. Sam Kashani to break down what’s really happening when you can’t stay asleep. They demystify REM vs. deep sleep, explain why sleep trackers can sometimes make insomnia worse, and outline the real red flags for sleep apnea—plus how home sleep tests are changing the game. Along the way, they cut through the noise on supplements like melatonin and valerian, and make the case for CBT-I as the gold-standard, evidence-based treatment for insomnia.

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