We lay out a practical roadmap for better sleep that strengthens metabolism, mood, focus, and long-term health. From social jet lag and blue light to trackers, meal timing, caffeine, and smart supplements, we share tools that make rest reliable and guilt-free.• Sleep as the foundation for health and performance • Consistent sleep windows and social jet lag limits • Light management and evening melatonin protection • Cool, dark, quiet bedroom setup at ~65°F • Bed association and cognitive offloading routines • Risks of orthosomnia and focusing on trends • Cultural reframing of rest as productivity fuel • Meal timing, lighter dinners, and caffeine cutoffs • Evidence-informed review of magnesium, melatonin, L-theanine • Permission to rest as the master leverRest deeply, everyone.This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice. Never miss an episode—subscribe on your favorite podcast app!

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