Introduction
The Basics
Circadian Rhythm
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Intro to the Circadian Rhythm (4:56)
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Sleep Patterns Through the Life Cycles (0:44)
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Infant Sleep (1:36)
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Childhood Sleep (2:39)
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Adolescent Sleep (7:51)
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Early School Start Times Hurt Your Children (2:29)
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REM Sleep is What Stands Between Rationality and Insanity (3:09)
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Help Your Child Get REM Sleep (8:26)
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Sleep in Mid-life and Old Age (4:52)
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Sleep Fragmentation and Sleep Efficiency (1:24)
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Sleep Deprivation or Dementia? (7:44)
Brain Training
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Brain Training - Intro (9:55)
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Action Step 3 - See What Comes Up (1:56)
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Action Step 4 - Categorize Your Thoughts (0:58)
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Action Step 5 - Take Action (0:36)
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The Truth About DNA and Disease (3:02)
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Are You Addicted to Stress? (2:38)
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You Are Not Your Thoughts (2:02)
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Brain Training Techniques (0:41)
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Journaling (3:08)
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Meditation Truths and Myths (9:01)
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Mindfullness-Based Stress Reduction (7:12)
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MBSR and Sleep (3:16)
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Action Step 6 - Try MBSR (2:22)
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Prayer vs Meditation (1:01)
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Yoga Nidra (Yogic Sleep) (3:11)
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Practice 7 - Try Yoga Nidra (1:27)
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Emotional Freedom Technique (Tapping) (2:58)
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Practice 8 - Try EFT (0:37)
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Breathwork (4:39)
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Practice 9 - Try Alternate Nostril Breathing (2:06)
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Frequency Following Response (2:21)
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Practice 10 - Try the FFR (0:16)
Timing is Everything
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You Are Not Nocturnal (3:39)
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Intro - Timing is Everything (2:19)
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Keep Regular Hours (6:07)
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Practice 11 - Give it 15 Minutes (1:26)
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Practice 12 - Put Your Alarm Across the Room (1:06)
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Come to Your Senses (5:51)
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Everything We Do Is A Practice (3:43)
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Prepare Your Morning (0:07)
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Practice 13 - Drink Infused Water (0:26)
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Action Step 14 - Write It Down (0:23)
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Action Step 15 - Pick Your Scent (1:25)
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Action Step 16 - Orchestrate the Soundtrack to Your Morning (0:30)
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Action Step 17 - Get a Light Alarm (0:34)
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Practice 18 - Get Ready For Bed After Dinner (1:05)
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Getting Sunlight - Wind the Clock (3:29)
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Reminder for the Golden Years (0:33)
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Practice 19 - Let the Light In (0:33)
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Greenspace Exposure (4:07)
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Practice 20 - Greenspace Exposure and Forest Bathing (0:26)
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Practice 21 - Use Your Breaks For Time in Nature (0:47)
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Plan For Winter (0:38)
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Action Step 22 - Plan For Winter (0:32)
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Movement Timing (6:14)
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Sleep, Movement, and Telomeres (3:31)
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Movement and Insomnia (0:34)
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Sleep Like the Pros (4:30)
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Practice 23 - Movement Timing (0:33)
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Meal Timing (8:57)
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The Truth About Intermittent Fasting (9:50)
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Practice 24 - Consider Intermittent Fasting (0:29)
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Practice 25 - Meal Timing (1:07)
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Practice 26 - Stop Consuming Fluids 1 Hour Before Bed (0:08)
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When to Call it a Night (8:29)
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Practice 27 - Sleep Opportunity (0:12)
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The 2nd Wind (2:22)
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Practice 28 - When to be in Bed (0:21)
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Graveyard Shift (8:43)
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You Can’t Make Up Sleep on the Weekends (4:30)
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Practice 29 - Maintain a Consistent Sleep Schedule Schedule (0:32)
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Powering Down (8:44)
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Practice 30 - Screens Off (0:10)
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Practice 31 - Cues Off (0:30)
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Action Step 32 - List Five (0:56)
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Mood Lighting (2:36)
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Practice 33 - Mood Lighting (0:08)
Bedroom Setup
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Bedroom Setup - Intro (3:35)
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Darkness (5:34)
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Action Step 34 - Blackout (0:32)
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Action Step 35 - Bulbs (0:23)
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Temperature (13:20)
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Action Step 36 - Keep it Cool (0:13)
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Practice 37 - Warm Bath (0:44)
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Action Step 38 - Cooling Pad (0:27)
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Practice 39 - Wear Socks (0:28)
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Plants (7:37)
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Action Step 40 - Bedroom Jungle (0:35)
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Air Quality (2:35)
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Action Step 41 - Consider an Air Purifier (0:22)
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Ear Plugs (0:30)
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Action Step 42 - Get Ear Plugs (0:18)
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Brain Patterns (4:25)
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Action Step 43 - Separate Your Spaces (0:19)
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Practice 44 - Take it Elsewhere (0:10)
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Action Step 45 - Block it Off (0:12)
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Negative Ions (4:35)
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Who’s in Your Bedroom? (14:03)
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Action Step 47 - Who’s in Your Bedroom? (0:25)
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Action Step 48 - Consider Grounding Sheets (0:37)
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Let Go of Perfection (1:41)
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Animal Companions (0:46)
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Practice 49 - Furry Friends (0:20)
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The Big O - Hormones and Sleep (6:40)
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Practice 50 - Have Good, Safe Sex (0:27)
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Dress The Part (6:19)
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Action Step 51 - Loosen Up (0:21)
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Action Step 52 - Get a Bra Fitting (0:28)
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Action Step 53 - Ditch the Underwire (0:17)
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Action Step 54 - Go Braless at Night (0:06)
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Action Step 55 - No More Tighty Whities (0:08)
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Action Step 56 - Evaluate Your Bedroom Attire (0:08)
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Action Step 57 - Consider Sleeping Nude (0:06)
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Action Step 58 - Boost Your Oxytocin (0:11)
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Action Step 46 - Create Negative Ions (0:45)
Labwork
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The Right Method (1:12)
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Labwork - Test Don’t Guess (2:36)
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NutrEval or Ion Test (9:26)
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Heavy Metals and Minerals (1:36)
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Non-metals Toxin Panel (4:33)
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Adrenal Cortex Test - Stress Profile (0:33)
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Comprehensive Melatonin Profile (1:03)
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When to Turn to Labwork (1:56)
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Should You Use Supplements? (1:59)
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Action Step 59 - Consider Labwork (0:44)
Sleep Disruptors
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Caffeine (12:31)
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Sleep Disruptors - Intro (2:46)
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Action Step 60 - Calculate Your Caffeine Use (1:47)
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Practice 61 - Wean Off Caffeine (2:53)
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Alcohol (5:58)
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Action Step 62 - Booze Reality Check (0:56)
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Sleep and THC (1:14)
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Action Step 63 - Evaluate Your THC Use (0:30)
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Sleep and Recreational Drug Use (0:10)
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Action Step 64 - Evaluate Your Recreational Use (0:05)
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Prescription Medication (11:23)
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Action Step 65 - Nutrient Deficiencies (0:32)
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Action Step 66 - Sleep and Medication (0:23)
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Action Step 67 - Seek More Information (0:38)
Botanicals
Actions Steps and Practices
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Action Step 1 - Create Space (2:33)
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Action Step 2 - Dosha Quiz (0:50)
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Action Step 3 - See What Comes Up (1:56)
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Action Step 4 - Categorize Your Thoughts (0:58)
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Action Step 5 - Take Action (0:36)
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Action Step 6 - Try MBSR (2:22)
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Practice 7 - Try Yoga Nidra (1:27)
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Practice 8 - Try EFT (0:37)
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Practice 9 - Try Alternate Nostril Breathing (2:06)
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Practice 10 - Try the FFR (0:16)
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Practice 11 - Give it 15 Minutes (1:26)
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Practice 12 - Put Your Alarm Across the Room (1:06)
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Practice 13 - Drink Infused Water (0:26)
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Action Step 14 - Write It Down (0:23)
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Action Step 15 - Pick Your Scent (1:25)
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Action Step 16 - Orchestrate the Soundtrack to Your Morning (0:30)
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Action Step 17 - Get a Light Alarm (0:34)
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Practice 18 - Get Ready For Bed After Dinner (1:05)
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Practice 19 - Let the Light In (0:33)
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Practice 20 - Greenspace Exposure and Forest Bathing (0:26)
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Practice 21 - Use Your Breaks For Time in Nature (0:47)
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Action Step 22 - Plan For Winter (0:32)
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Practice 23 - Movement Timing (0:33)
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Practice 24 - Consider Intermittent Fasting (0:29)
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Practice 25 - Meal Timing (1:07)
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Practice 26 - Stop Consuming Fluids 1 Hour Before Bed (0:08)
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Practice 27 - Sleep Opportunity (0:12)
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Practice 28 - When to be in Bed (0:21)
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Practice 29 - Maintain a Consistent Sleep Schedule Schedule (0:32)
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Practice 30 - Screens Off (0:10)
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Practice 31 - Cues Off (0:30)
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Action Step 32 - List Five (0:56)
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Practice 33 - Mood Lighting (0:08)
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Action Step 34 - Blackout (0:32)
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Action Step 35 - Bulbs (0:23)
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Action Step 36 - Keep it Cool (0:13)
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Practice 37 - Warm Bath (0:44)
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Action Step 38 - Cooling Pad (0:27)
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Practice 39 - Wear Socks (0:28)
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Action Step 40 - Bedroom Jungle (0:35)
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Action Step 41 - Consider an Air Purifier (0:22)
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Action Step 42 - Get Ear Plugs (0:18)
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Action Step 43 - Separate Your Spaces (0:19)
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Practice 44 - Take it Elsewhere (0:10)
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Action Step 45 - Block it Off (0:12)
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Action Step 46 - Create Negative Ions (0:45)
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Action Step 47 - Who’s in Your Bedroom? (0:25)
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Action Step 48 - Consider Grounding Sheets (0:37)
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Practice 49 - Furry Friends (0:20)
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Practice 50 - Have Good, Safe Sex (0:27)
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Action Step 51 - Loosen Up (0:21)
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Action Step 52 - Get a Bra Fitting (0:28)
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Action Step 53 - Ditch the Underwire (0:17)
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Action Step 54 - Go Braless at Night (0:06)
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Action Step 55 - No More Tighty Whities (0:08)
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Action Step 56 - Evaluate Your Bedroom Attire (0:08)
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Action Step 57 - Consider Sleeping Nude (0:06)
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Action Step 58 - Boost Your Oxytocin (0:11)
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Action Step 59 - Consider Labwork (0:44)
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Action Step 60 - Calculate Your Caffeine Use (1:47)
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Practice 61 - Wean Off Caffeine (2:53)
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Action Step 62 - Booze Reality Check (0:56)
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Action Step 63 - Evaluate Your THC Use (0:30)
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Action Step 64 - Evaluate Your Recreational Use (0:05)
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Action Step 65 - Nutrient Deficiencies (0:32)
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Action Step 66 - Sleep and Medication (0:23)
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Action Step 67 - Seek More Information (0:38)
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Practice 68 - Botanicals (0:52)
