FBI's Sleep Expert on Nightmares, Caffeine, & Light w/ Dr. Leah Kaylor (#84)

In this episode, I talk with Dr. Leah Kaylor, the FBI’s in-house expert on sleep and trauma. She’s a licensed clinical psychologist with a background in EMDR, brainspotting, psychopharmacology, and nightmare treatment — and she’s helped everyone from military veterans to elite law enforcement agents finally get real rest.

We cover:

• Why nightmares are actually treatable, and how to do it

• Why total darkness isn’t extreme — it’s essential

• What chronic sleep debt does to the body and brain

• How trauma, shift work, and stress can rewire your sleep cycles

• A better way to use (or stop using) melatonin, magnesium, and        Benadryl

• Why hot chocolate can be stronger than you think

We also break down why your caffeine habits might be wrecking your sleep without you realizing it, and how even tiny changes — like sealing light gaps or shifting your wake-up routine — can stack into real sleep resuilts.

Leah’s new book, The Sleep Advantage, comes out October 1, 2025 — and trust me, it’s going to be a major tool for anyone who wants to sleep deeper, recover better, and live more clearly.

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🔗 Resources:

• Dr. Leah Kaylor: https://www.drlea.com

• YouTube: https://www.youtube.com/@DrLeaKaylor

• TikTok: https://www.tiktok.com/@drleakaylor

• The Sleep Advantage (coming Oct 1, 2025)

KNOW MORE KNOW LESS PODCAST:

For other platforms: Listen here:

Apple: https://podcasts.apple.com/gb/podcast/know-more-know-less/id1652659219

Spotify: https://open.spotify.com/show/2fxCXp5AlfajmcTgvSWSGl?si=87be920940534299

For full episodes and clips: https://youtu.be/cjaD7jT7obw