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"Sleep is a skill set and we can transform this," says Mollie Eastman, who joins the Quantum Biology Collective podcast to reveal how aligning with our natural circadian rhythms can revolutionize our sleep and overall health. As a former insomniac turned sleep expert, Mollie shares her journey from battling sleeplessness to mastering the art of restorative rest. She explains why traditional medical approaches often fall short and how understanding our body's innate timing can lead to profound improvements in sleep quality.

Mollie delves into the critical importance of light exposure, meal timing, and thought patterns in optimizing our sleep cycles. She challenges common misconceptions about being a "night owl" or "short sleeper," arguing that these labels often mask underlying circadian misalignments. With insights from her work with high-stakes poker players and her own database of sleep tracker users, Mollie offers practical strategies for enhancing sleep quality and duration.

Tune in to today's episode to discover why your 4 PM dinner might be the key to better sleep, how to harness the power of your thoughts for improved rest, and why a sleep study could be life-changing. Learn how to transform your nights and revolutionize your days with Mollie's science-backed approach to sleep optimization

5 Key Takeaways

1. Maintain a consistent wake-up time 7 days a week, paired with morning sunlight exposure. This helps regulate your circadian rhythm and sets the stage for better sleep.

2. Front-load your meals earlier in the day, aiming to finish eating 2-4 hours before bedtime. This allows your body to focus on sleep processes rather than digestion at night.

3. Create a clear distinction between daytime "rev state" activities and evening "downstate" activities. Align your thoughts and actions with the natural rhythms of day and night.

4. If you're struggling with sleep, consider exploring cognitive behavioral therapy for insomnia (CBTi) or acceptance and commitment therapy for insomnia (ACTi) for additional tools and strategies.

5. Get tested for sleep disorders, even if you don't think you have obvious symptoms. There are over 100 sleep-wake disorders, and identifying any issues can significantly improve your sleep quality and overall health.

Memorable Quotes"Sleep is a weird world in that it's this mix of setting the stage and then practicing acceptance and letting go, which can be very hard for the achiever, the Type A.""We want to examine all of those tiers and see what might be out of alignment for them. It's not to discount too, because those can all be really helpful, especially if you've got trauma in your past or things are happening. People have stuff, and I've been there.""I truly believe that it can just change the course of people's lives. And I really want to protect against people having to go down the path of sleeping pills and pharmaceuticals and understanding that there's so much more available.Connect with Mollie

Website: www.sleepisaskill.com

Facebook: https://www.facebook.com/sleepisaskill/

Instagram: https://www.instagram.com/mollie.eastman/

Resources Mentioned

The Circadian Code by Dr. Satchin Panda - https://www.amazon.com/Circadian-Code-Supercharge-Transform-Midnight/dp/1635652437

The Power of When by Dr. Michael Breus - https://www.amazon.com/Power-When-Discover-Chronotype-Eat/dp/0316391263

Oura Ring - https://ouraring.com/

Whoop - https://www.whoop.com/

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