Most people pop melatonin or magnesium before fixing what truly matters, their sleep hygiene. In this episode, I break down how to fall asleep faster and stay asleep longer without supplements.

We cover why deep sleep drives recovery, hormone balance, and emotional stability, and how missing just a few hours can accelerate aging and blunt performance. I share simple, science-backed ways to optimize your environment: blackout blinds, air filtration, room temperature, and sound control.

You'll also hear how tools like neurofeedback, red light, and grounding reset your nervous system and promote restorative rest. Plus, the habits that ruin sleep, late caffeine, blue light, and inconsistent bedtimes, and how to fix them.

If you want better recovery, sharper focus, and more energy, start here. This is the blueprint for mastering sleep, no supplements required. What's Discussed:

(00:01) How to Fall Asleep and Stay Asleep Naturally (03:48) What Really Happens During Deep Sleep (07:21) Simple Environment Fixes for Better Rest (09:11) Train Your Brain to Switch Off and Recover (11:48) Daily Habits That Build Unbreakable Sleep Quality

Thank you to our sponsors:

• NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris

• BiOptimizers - code KRIS10 for 10% off https://bioptimizers.com/

• Timeline: My friends at Timeline are offering 20% off, just for my listeners. Head to timeline.com/GETHIN to get started.

• LVLUP: Head over to LVLUPHealth.com and use code GETHIN at checkout to get 15% off.

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

Unmatched Supplements: https://www.unmatchedsupps.com/