Send us a textWe push past basic hygiene to a rigorous, trainable approach to sleep that blends environment, behavior, and measurement. From morning light and cold rooms to CBTI and HRV, we map a path to real restoration and weigh it against quick chemical fixes.• morning outdoor light as circadian anchor• strict bed and wake times to prevent social jet lag• cool bedroom between 60 and 67°F• reduce blue light and use noise masking at night• CBTI pillars: stimulus control, sleep restriction, cognitive restructuring• relaxation methods to lower arousal and improve onset• cautions on melatonin, antihistamines, and sedatives affecting architecture• wearables tracking HRV, resting heart rate, deep and REM• smart alarms to reduce sleep inertia• reframing insomnia as a behavioral learning challengeThis 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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