Could improving your sleep actually protect your brain and prevent Alzheimer’s? In today’s episode, I interview Dr. Sahil Chopra, a leading expert in sleep medicine and founder of Empower Sleep, to explore sleep as one of the most powerful tools for brain health.

Dr. Chopra shares why measuring your sleep is essential, how modern home sleep studies give more accurate data than ever before, and practical strategies for improving both sleep quality and circadian rhythm. 

We discuss the role of REM and deep sleep in memory consolidation, amyloid clearance, and cognitive longevity. You’ll also learn when melatonin can be helpful, how caffeine affects sleep differently for everyone, and why personalized approaches matter more than generic advice.

If you’re ready to optimize your sleep and support your brain, this episode is a must-listen.

This episode is sponsored by Organifi

- Get 20% off organic superfood blends at www.organifi.com/DRJOSH with code DRJOSH

“If you make sleep better, all of the other things get better, particularly brain health.” 

~ Dr. Sahil Chopra

In this Episode

05:25 - Sleep’s role in brain health: glymphatic system and waste clearance

10:02 - REM vs. deep sleep: impact on memory and emotional health

13:15 - Circadian rhythm disruption and catching up on sleep

15:41 - Melatonin: when it helps and when to avoid

19:35 - Advances in at-home sleep studies and wearable devices

28:14 - Tracking sleep patterns and the effect of stimulants for better sleep 

33:52 - Sleep hygiene and habits for better brain health

37:06 - The future of sleep medicine: AI and technology integration

40:20 - How to work with Dr. Chopra and participate in sleep studies

50:29 - Key takeaways from this sleep and brain health conversation

Resources:

- Top Supplements for Alzheimer's Guide - https://bit.ly/drjoshguide

Connect with Dr. Sahil Chopra: 

- Website - https://www.empowersleep.com/

- Instagram - https://www.instagram.com/empowersleep/

Connect with Dr. Josh Helman, MD:

- Instagram - https://www.instagram.com/greenbrainsMD

- Facebook - https://www.facebook.com/greenbrainsmd/

- LinkedIn - https://www.linkedin.com/in/doctorjosh

- TikTok - https://www.tiktok.com/@greenbrainsmd

- YouTube - https://www.youtube.com/channel/UCUMtFP2icmNEhOaSsd-CrSg?sub_confirmation=1

- Others - https://linktr.ee/greenbrainsmd

Disclaimer: Please remember that this podcast is for informational purposes only and is not intended as medical advice. Always consult your doctor or healthcare professional before making any changes to your treatment plan.