The Sleep Is A Skill Podcast

SENERGY360 founder Brian Johnson began his career in the lumber industry as a certified lumber grader, where he discovered firsthand how conventional building materials could contribute to unhealthy living conditions through issues like mold growth. This early insight sparked his lifelong passion for healthier home construction and ultimately inspired the creation of SENERGY360, a company dedicated to building spaces that support both human and environmental wellness.Today, Brian stands as the only General Contractor in the country to hold triple certification from the Building Biology Institute—an achievement that underscores his expertise in integrating health science with construction. His holistic approach combines modern building technology with natural principles, incorporating circadian lighting, advanced air and water filtration, non-toxic materials, and low-EMF design to create homes that are not only sustainable but truly restorative for the body and mind.SHOWNOTES:😴  How can your home become a sanctuary for sleep and deep restoration?😴  How did Brian Johnson pioneer “healthy home” standards rooted in biology, not marketing?😴  What does a truly mold-free, non-toxic, and circadian-aligned home look like?😴  Why lighting design might be the biggest hidden factor sabotaging your sleep😴  How the wrong dimmer switches create dirty electricity and stress your nervous system😴  What’s the truth about LED lighting, friend or foe to your circadian rhythm?😴  How low-voltage lighting and ethernet wiring can cut EMFs while enhancing sleep quality😴  Inside Synergy 360: the 360-degree approach to designing for health and performance😴  Why your bedroom wiring, lighting color, and air quality all affect melatonin production😴  How Brian optimizes his own sleep routine through grounding and caffeine-free living😴  What’s next: the Healthy Builders Academy and how Brian plans to train the next wave of wellness-focused builders😴   And many moreSPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill‍GUEST LINKS:Website: https://element.senergy360.com/https://healthyhomesummit.com/Instagram: senergy360DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Martin is a renowned authority in Breath Science, bringing together an impressive blend of expertise as a Respiratory and Sleep Scientist, Exercise Physiologist, and Behavioural Science Practitioner. With over 15 years of experience in research, clinical work, and training, Martin is not only a consultant, scientist and educator but also a passionate advocate for healthy, connected living. Martin is the founder of Performance Through Health and The School of Breath Science. Who is committed to his vision of creating a world where people can achieve optimal health and happiness his unique blend of academic rigor, clinical expertise, and personal passion positions him at the forefront of the Breath Science field, making him a trusted figure in helping others achieve their best health and raising the standard of scientific understanding in the breath and wellbeing space. SHOWNOTES:😴 What if your breathing patterns are quietly sabotaging your deep sleep?😴  How breathing reveals your nervous system state and why safety unlocks deep rest😴  Why stressed brains struggle to let go at night and how to train calm😴  Can you train sleep like a skill? Science-backed behavior rhythms that change rest😴  Why consistent wake time may matter more than total sleep hours😴  The underrated power of slow breathing before bed, how long is enough?😴  Functional vs dysfunctional breathing and how it shows up in sleep😴  CO₂ sensitivity and its link to light sleep & nighttime wake-ups😴  What breath-work can and cannot,  do for sleep apnea😴  How leptin and metabolic stress affect nighttime breathing😴  Should you ditch your sleep tracker? Ortho-insomnia explained😴  What respiratory rate really reveals about stress load & sleep readiness😴  How scent + stillness before bed can anchor the nervous system 😴  And many more SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill‍GUEST LINKS:               Website: https://schoolofbreathscience.com                 https://performancethroughhealth.comInstagram: www.instagram.com/performancethroughhealth                 https://www.instagram.com/martinmcphilimey/DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

After dropping out of university Adam started his first digital marketing business from his mother’s hallway aged just 21 and soon went on to found Captify Technologies, a global marketing technology company. Over 10 years, he scaled it to 300 staff across 13 markets and drove revenues to over $60m per year before successfully exiting the business in July 202Along the way, the relentless pressure of building a global company began to take a toll on his health — a moment that sparked deep self-reflection. As he explored stress, sleep, and nervous system science, he discovered functional breathwork and realized it could be the key to transforming modern wellbeing.After studying with breath expert Patrick McKeown, Adam launched FivePointFive with a mission to redefine wellness. Today, FivePointFive blends science-backed breathwork, real-time biometrics, and accessible habit design to help people improve stress, sleep, and mental performance — one breath at a time. SHOWNOTES:😴  How breathwork transformed a burned out tech founder into a wellness innovator😴  Why most of us breathe wrong and how it silently sabotages sleep and stress😴  What makes breathwork different from meditation (and why results are guaranteed)😴  The 3 pillars of breathwork: mind, body, and sleep and how they work together😴  How to use breathwork to shift into parasympathetic calm fast😴  Why just 3 to 5 minutes of breathwork a day can improve HRV, focus, and sleep😴  Habit stacking breathwork into real life (walks, treadmill, commute, desk)😴  How FivePointFive blends guided coaches and wearables for real time feedback😴  The ideal breath rhythm: 5.5 seconds in, 5.5 seconds out😴  The sleep breathing connection: slow nasal breathing and mouth taping😴  Simple anxiety reset: short inhales, longer exhales or the “sigh” technique😴  Why awareness of breathing patterns is the ultimate stress superpower😴  Breathwork for nighttime wake ups and how to prevent them😴  How practicing breath control by day improves your nervous system by night😴  Real stories of people improving insomnia and reducing sleep apnea symptoms😴  Experience how breathwork can upgrade your sleep, stress, and nervous system, in just a few minutes a day. Apple App Store (iOS): FivePointFive: Breathworkhttps://apps.apple.com/us/app/fivepointfive-breathwork/id6469338436 SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill‍GUEST LINKS:Website: https://www.fivepointfive.com/Instagram: https://www.instagram.com/_fivepointfive/LinkedIn: https://uk.linkedin.com/in/adam-ludwin DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Lynne Peeples is an author and journalist covering science, health, and the environment. Her writing has appeared in The Guardian, Scientific American, Nature, HuffPost, NBC News, The Atlantic, and other publications. Before becoming a journalist, she crunched numbers as a biostatistician for HIV clinical trials and environmental health studies. Peeples is a recipient of an MIT Knight Science Journalism fellowship and an Alfred P. Sloan Foundation book grant. She also holds master’s degrees in biostatistics from the Harvard School of Public Health and in science journalism from New York University. She lives in Seattle. SHOWNOTES:😴  Your inner clock: the secret driver of sleep and health😴  Why growing up in dark winters fueled a lifelong struggle with insomnia😴  What a baseball team’s locker room lighting revealed about circadian rhythms😴  Can cutting yourself off from daylight reset your body clock? (inside a nuclear bunker experiment)😴  What happens when your heart rate and temperature, and sleep rhythms fall out of sync😴  The 3 c’s to transform your circadian health😴  How morning light sets you up for easier nights (and why indoor light isn’t enough)😴  Does the timing of your meals matter more than you think for sleep quality?😴  How alcohol—even in small amounts, wrecks your sleep data😴  The surprising truth about blue light at night: tv vs. phone vs. overhead lighting😴  Sunglasses, blue blockers, and modern light hacks, what really helps or harms?😴  Melatonin myths: when and how to take it for best effect😴  The biggest aha moment in managing sleep from years of data tracking😴 Check out the book “Your Inner Circle” by Lynne Peeples.😴  And many more! SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill  GUEST LINKS:Website: https://www.penguinrandomhouse.comInstagram: https://www.instagram.com/lynne.peeples/X: https://x.com/lynnepeepsFacebook: https://www.facebook.com/lynne.peeplesLinkedIn: https://www.linkedin.com/in/lynnepeeples/DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Super Bowl Champion and former Tampa Bay Buccaneers center Ryan Jensen joins the conversation to discuss a critical health issue that impacts lives both on and off the field — sleep apnea. He recounts the pivotal moment that changed everything: a season marked by significant weight loss, declining mood, and reduced performance, culminating in a candid call from his father that prompted an at-home sleep study. The results were alarming, ten hours in bed yielding only eighty minutes of restorative sleep, with over fifty apnea events per hour. Initiating CPAP therapy not only revived his professional career but, more importantly, saved his life.SHOWNOTES:😴 What happens when a Super Bowl champion discovers his toughest rival isn’t on the field, but in his sleep?😴 The tough-love call that flipped everything: What did Ryan’s dad say that saved his life?😴 50+ times an hour without breath… How did one device bring Ryan back?😴 Why do even elite athletes miss the silent signs of sleep apnea and what clues could you be ignoring?😴 The simple travel hack that keeps Ryan’s sleep therapy on point anywhere😴 The headgear-free breakthrough changing how he (and thousands more) use CPAP for good😴 How better sleep transformed his focus and mood (on and off the field)😴 The tiny nightly habits—from mouth taping to morning light—that changed Ryan’s recovery game😴 What’s inside Ryan’s sleep setup that fuels peak performance?😴 The one step you can take tonight to breathe deeper, sleep better, and live stronger😴 Check out BLEEP SLEEP: https://suresealcpap.com/sleepisaskillUse code: SLEEPISASKILL for 10% OFF SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill                        GUEST LINKS:Website:     https://suresealcpap.com/sleepisaskillInstagram: https://www.instagram.com/bleep_sleep/                    https://www.instagram.com/redman7715/DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body’s natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells.Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES:😴  Mitochondria: The hidden link between energy and deep sleep?😴  Are we more mitochondria than human?😴  NAD: The cellular currency shaping restorative sleep.😴  How do we truly boost NAD, and why it matters.😴  Do complex formulas outperform single nutrients?😴  Red light: Energy booster or placebo calm?😴  What does pressure reveal about sleep and performance?😴  Grounding: Pseudoscience or bioelectric truth?😴  Sleep design or discipline, what matters more?😴  Why do some habits endure while others decay?😴  Is your caffeine timing quietly sabotaging sleep?😴  Sleep: Feedback, not just discipline.😴  What do your nights reveal about your health?😴  Can simple rituals train deeper rest?😴  The overlooked skill for better sleep.😴   Check out QUALIA LIFE, http://www.qualialife.com/sleepisaskill  Use 15% Use code: SLEEPISASKILL SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill GUEST LINKS:Website: https://www.qualialife.com/Instagram:  https://www.instagram.com/qualialife/ Facebook: https://www.facebook.com/QualialifeLinkedin: https://www.linkedin.com/in/danpardi/DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body’s natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells.Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES:😴  What is sunlight anchoring, and how does morning light reset your clock?😴  How much daylight do you really need to perform and sleep well?😴  What’s the most effective way to manage jet lag in a global schedule?😴  Can sleep be developed as a measurable performance skill?😴  Which pillar of health, sleep, diet, or movement, needs attention first?😴  What do sleep medications really change in your brain’s architecture?😴  What lessons can Stanford’s sleep pioneers teach us about progress and humility?😴  How did insights from genomics lead to breakthroughs in sleep science?😴  What makes the Loop Model a powerful framework for lasting behavior change?😴  Does meal timing have a measurable impact on sleep and recovery?😴  How can executives manage late dinners without compromising sleep?😴  How are movement, gut health, and sleep interlinked for better performance?😴   Check out QUALIA LIFE, http://www.qualialife.com/sleepisaskill  Enjoy 15% OFFUse code: SLEEPISASKILL SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill GUEST LINKS:Website: https://www.qualialife.com/Instagram:  https://www.instagram.com/qualialife/ Facebook: https://www.facebook.com/QualialifeLinkedin: https://www.linkedin.com/in/danpardi/DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Seth Jones, CEO of Superstratum, a company turning home detoxification into a simple, DIY process from everyday cleaners to whole home protocols. Seth’s story is wild: he went from DJ nights in L.A. to battling mold and mycotoxin exposure in his own home, then building science backed solutions that help families breathe (and sleep) easier.SHOWNOTES:😴  From DJ to building science: How Seth’s mold crisis changed his life and sleep😴  Are your sleep problems linked to unseen indoor air issues?😴  Mold vs. Mycotoxins: Why toxins matter more for sleep😴  Did modern airtight homes trade energy savings for poor air?😴  Basement truth: Much of your home’s air rises from below😴  The remediation gap: Why mold removal doesn’t end the problem😴  Super Stratum’s 3-step system: Clean, gas, and long-term coat😴  Air cleaning decoded: Filters vs. ionization explained😴  Multi-cluster ionization: Why some sleep better right away😴  HVAC mistakes: Oversizing, humidity swings, hot-cold cycles😴  The Goldilocks target: ~50% humidity for sleep and health😴  Testing without stress: When to swab, inspect, or act😴  Morning light magic: How open blinds reset circadian rhythm😴  Yoga at sunrise: A 10-minute flow boosting energy and sleep😴  Cleaning habits as part of sleep hygiene😴 https://superstratumlabs.com/?ref=sleepisaskill Enjoy 10% discount use code: SLEEPISASKILL SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill ☕️ Too wired to sleep? MUD\WTR is a coffee alternative with mushrooms + adaptogens that gives you calm, focused energy, without the crash, jitters, or sleep disruption. Start your day and wind down with their morning & evening blends.🛌 Save 15% + get a free frother + meditation app access at www.mudwtr.com/sleepisaskillGUEST LINKS:Website: https://superstratumlabs.com/Instagram: https://www.instagram.com/superstratum.co/DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

BIO:Jonny Miller is the founder of ⁠Nervous System Mastery⁠, a course that has helped hundreds of founders and tech leaders cultivate calm, reduce nervousness, and elevate their sense of aliveness.SHOWNOTES:😴  How grief sparked Johnny Miller’s path to nervous system mastery😴  Why “Sleep is a Skill” starts with the nervous system, not the pillow😴  What top-down, bottom-up, and outside-in self-regulation really look like😴  How to break the insomnia anxiety loop with practical downshifts😴  Why humming and extended exhales can nudge you into parasympathetic mode😴  How environmental design creates conditions where sleep can arise😴  What the surfing analogy teaches us about letting sleep “come to you”😴  Which light habits after sunset quietly make or break your nights😴  How data (like HRV) helps you run tiny experiments that actually stick😴  What “emotional debt” is and how it fuels dysregulation and poor sleep😴  How to spot hyper vs. hypo arousal and avoid ping-ponging between them😴  Why NSDR/Yoga Nidra can train the “downshift” muscle in 20 minutes😴  How morning sunlight, movement, and breath set up better sleep at night😴  Why progress means shortening the “half-life” of reactivity, not never reacting😴  What to know about somatic work, from gentle breath to guided journeys😴  Highlights from Johnny’s 5-week cohort and what changes participants report😴  And so much more! SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill‍☕️ Too wired to sleep? MUD\WTR is a coffee alternative with mushrooms + adaptogens that gives you calm, focused energy, without the crash, jitters, or sleep disruption. Start your day and wind down with their morning & evening blends.🛌 Save 15% + get a free frother + meditation app access at www.mudwtr.com/sleepisaskillGUEST LINKS:Website: https://nsmastery.com/SLEEPISASKILLInstagram: http://instagram.com/jonnym1llerX: twitter.com/jonnym1llerLinkedIn: linkedin.com/in/jonnym1llerDISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

SHOWNOTES:😴 Low vs. high iron: What’s the real difference in symptoms, and why can both wreck your sleep?😴 Ferritin ranges decoded: Why Dr. Christy keeps it under ~100, and how men vs. women differ😴 Your iron panel & action steps: Which labs to request, what ranges to note, and how to talk to your clinician😴 High iron, low ferritin: When can genes or hemolysis create this confusing picture?😴 Hemochromatosis wake-up call: How can unaddressed iron overload hit brain, liver, hormones—and sleep?😴 Brain on Iron: How do Gaba and melatonin suffer when iron goes too high?😴 Supplement timing: Why morning b vitamins and the right magnesium type matter for sleep😴 Metabolic rhythm: How blood sugar swings, cortisol spikes, and protein timing shape your nights😴 Sleep discipline & devices: Could routine and phone boundaries move the needle more than hacks?😴 Sleep alliance, not “sleep divorce” (see our podcast with Dr. Troxel for more on this) What if separate rooms or staggered bedtimes save everyone’s sleep?😴 How did progesterone become Dr. Christy’s surprise sleep needle-mover?😴 Learn more: Dr. Christy’s book “the iron curse”, courses, and ongoing resources for complex cases😴 And so much more! SPONSORS:🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill   Enjoy 15 % Discount☕️ Too wired to sleep? MUD\WTR is a coffee alternative with mushrooms + adaptogens that gives you calm, focused energy, without the crash, jitters, or sleep disruption. Start your day and wind down with their morning & evening blends.🛌 Save 15% + get a free frother + meditation app access at www.mudwtr.com/sleepisaskillGUEST LINKS:Website: https://www.drchristysutton.com/Instagram: @drchristysuttonFacebook: https://www.facebook.com/drchristysutton/DISCLAIMER:The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/    ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimizeSleep Is A Skill Podcast: https://www.sleepisaskill.com/podcastsLinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/Instagram: https://www.instagram.com/mollie.eastmanTikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/Twitter: https://twitter.com/SleepIsASkillYouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A