What if the secret to transforming your productivity, relationships, and health was right within your grasp?

In this episode, we explore the transformative power of sleep with Devin Burke, founder of the Sleep Science Academy and author of The Sleep Advantage. Named one of USA Today’s top ten coaches of 2023, Devin shares evidence-based strategies to turn sleepless nights into a source of renewal and vitality.

If you’ve ever struggled to fall asleep or found yourself wide awake in the middle of the night, this is the episode you won’t want to miss!

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“A great night of sleep starts as soon as you wake up. So most people start their day… Your body knows how to sleep, it wants to sleep, it's just our minds get in the way. Caffeine has a half-life of about six hours. That means that it's in most people's systems for 12 hours. So, that's why having a cutoff with your last cup of coffee, or tea, or energy drink, or whatever has caffeine tends to be helpful for people and their sleep. If you wake up and you feel refreshed, if you feel energized, if you're able to focus and you have sustained energy, that's a good sign that you're getting enough sleep and enough quality sleep.” - Devin Burke

What we discuss in this episode:

- How much sleep you truly need and how these needs are determined.

- Recognizing the signs and potential causes of sleep apnea.

- Caffeine and sleep.

- The critical role of natural light exposure in regulating your sleep cycle.

- The value of prioritizing rest in your daily routine.

- How nighttime content consumption—especially news—affects your sleep quality.

- Tips for when you can’t fall asleep.

- Managing sleep when crossing time zones.

- The difference between sedation and true restorative sleep.

- The effects of alcohol and THC on sleep quality.

- Devin’s advice on alarms, snooze buttons, and starting your day right.