In this episode of the Flex Diet Podcast, I’m diving headfirst into the science of sleep with two heavy hitters—Dr. J Wiles and Dr. Jeff Dermer from Absolute Rest.

We cover it all: why sleep is such a big deal from an evolutionary standpoint, how your modern lifestyle is probably trashing it, and what you can actually do to fix it. We dig into behavioral changes, the role of wearables versus legit lab sleep studies, and practical, no-BS strategies to get better shut-eye.

Jay Wiles and Jeremy Durmer break down Absolute Rest’s comprehensive approach, examining the psychological, physiological, and environmental factors that influence sleep. Translation: it’s not just “buy a new pillow and call it good.”

We also get into the fun stuff like caffeine, nicotine, and alcohol—how they mess with your recovery and performance—and why making small behavioral shifts and value-based choices can keep your sleep dialed in for the long haul.

If you’ve ever wondered how to stop treating sleep like an optional side quest and instead make it one of your biggest performance enhancers, this one’s for you.

Sponsors:

• LMNT electrolyte drink mix: https://drinklmnt.com/
• Get my free magnesium guide: https://miket.me/mag

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 06:13 The Importance of Sleep: Evolutionary and Scientific Perspectives
• 11:40 Sleep Deprivation Studies and Their Implications
• 16:54 Unihemispheric Sleep: Can Humans Do It?
• 25:00 Personalized Sleep Needs and Efficiency
• 36:44 Personalized Sleep Assessment
• 37:28 Subjective Experience in Sleep Quality
• 38:20 Comprehensive Sleep Testing
• 38:58 Autonomic Sleep Testing Explained
• 39:32 Behavioral and Psychological Factors
• 41:29 Polysomnography and Its Evolution
• 47:23 Home Sleep Testing Innovations
• 48:14 Cardiopulmonary Coupling and Sleep Quality
• 56:35 Heart Rate Variability and Sleep
• 01:06:44 Behavior Change and Value Systems
• 01:13:50 Struggles with Sleep and Coaching Solutions
• 01:14:27 Blocking Data to Improve Sleep Coaching
• 01:14:58 Empowering Clients to Interpret Sleep Data
• 01:15:41 The Importance of Sleep Regularity
• 01:17:24 Caffeine and Nicotine's Impact on Sleep
• 01:19:07 Genetics and Supplements in Sleep Health
• 01:21:39 Behavioral Changes for Better Sleep
• 01:27:35 Comprehensive Sleep Program Overview
• 01:41:02 Addressing Sleep Issues in Children
• 01:45:00 Podcast Conclusion and Resources 

Flex Diet Podcasts You May Enjoy: 

• Episode 310: Unpacking the Science of Sleep with Dr. Allison Brager: https://miketnelson.com/episode-310-unpacking-the-science-of-sleep-with-dr-allison-brager/
  • YouTube: https://www.youtube.com/watch?v=fhS0qsF1OHs 
• Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health: https://miketnelson.com/episode-283-unlocking-better-sleep-and-stress-reduction-with-dr-dan-cohen-of-soltec-health/
  • YouTube: https://youtu.be/VInoz9ItGfw

Connect with Jay and Jeremy:

• Absolute Rest: https://www.absoluterest.com/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us