Struggling with sleep? In this ultimate guide to better sleep, we cover everything you need to know about sleep debt, shift work challenges, and insomnia solutions. Learn how to reset your circadian rhythm, build habits for restorative sleep, and discover foods and strategies to help you fall asleep faster and stay asleep longer. Whether you’re battling irregular schedules or chronic insomnia, this episode is packed with actionable tips to improve your sleep and overall health.

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Timestamps

00:00 Intro

01:12 Sleep and metabolic hormones

02:46 Sleep and hunger 

04:36 Sleep debt explained

06:17 Sleep debt recovery

06:54 Circadian rhythm explained

08:15 How to sync circadian rhythm with light, food and temperature

12:31 Shift work and circadian rhythm