#088 The Science of Optimizing Sleep - Special Preview

• (00:02:13) How exercise timing affects deep sleep
• (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones?
• (00:12:33) Can learning and meditation boost deep sleep?
• (00:14:10) Do scented oils, like lavender, impact sleep?
• (00:14:47) The insulin-tryptophan-melatonin connection
• (00:19:20) Why carb-heavy meals make us sleepy

In the full episode available only for Premium Members, we also discuss:

• Can calming music, akin to lullabies, curb pre-sleep ruminations?
• The effect of air quality on sleep
• The effect of low-level noise on sleep fragmentation
• Whether or not time in nature transforms sleep quality
• Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?
• How my sauna and hot tub routine preps me for sleep
• Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations?
• The differential impact of morning vs. evening light in slow wave sleep
• Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)
• Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep
• The four pillars of sleep
• How much sleep is enough? (from newborns to older adults)
• The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s)
• Are modern lifestyles and "social jetlag" turning us into shift workers?
• Building resilience against circadian disruptions
• Five immediate steps to enhance sleep quality tonight
• How long caffeine stays in the system
• The effect of alcohol and marijuana on sleep, particularly REM sleep