07 July 2023

Episode 256: 3 Reasons Why You Aren't Sleeping Properly

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Leave-and-Reset Sleep Rule

Break the struggle loop by leaving bed before trying again

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Insights & moments

The myth-busts, hot takes, explainers, and tools worth keeping.

Myth Buster· 1

Myth Buster01:30

Trying Harder to Sleep Can Keep You Awake

Jennifer argues that intense focus on sleep can become part of the problem. Sleep apps, trackers, and familiar tactics such as counting sheep may increase attention and anxiety instead of allowing sleep to happen naturally.

Attention to sleep can turn into performance pressure
Counting sheep keeps the mind focused on falling asleep
More sleep technology does not automatically produce better sleep

“because we're putting so much focal focus and attention and thoughts about sleep that it's actually interfering with our sleep.”
Jennifer Cohen · 01:30

“don't count sheep, and don't focus and think about you sleeping if you want to sleep better.”
Jennifer Cohen · 03:00

#sleep#insomnia#sleep anxiety#trackers

Explainer· 2

Explainer03:00

The Same Sleep Duration Can Hide Worse Sleep Quality

Jennifer describes research comparing a whole-food diet with a highly processed, high-sugar, high-fat diet. The reported sleep duration remained similar, but sleep quality was substantially worse on the processed diet, making duration alone an incomplete measure.

Sleep duration and sleep quality are different measures
A processed diet may impair sleep quality without shortening sleep
Diet is part of the conditions that shape restorative sleep

“same people eating a very processed diet of high sugar, high fat, they actually slept the same amount, but the quality of their sleep was…”
Jennifer Cohen · 03:30

“people are eating processed food, high fat, high sugar. They may sleep the same amount of time technically, let's say as people who are eating…”
Jennifer Cohen · 05:00

#sleep quality#diet#processed food#nutrition

Explainer06:30

Why a Bad Night Can Trigger a Day of Cravings

Jennifer recounts craving and eating more sugar, fat, carbohydrates, and caffeine after a poor night even though she anticipated the pattern. The discussion links sleep loss to weaker self-control and an imbalance between the appetite-related hormones leptin and ghrelin.

Sleep loss can increase cravings for energy-dense foods
Awareness alone may not override depleted self-control
Leptin suppresses appetite while ghrelin increases hunger
One bad night can influence food choices across the next day

“you're so exhausted that your brain actually doesn't have the strength for willpower the same way that it would if it was super rested, right?”
Co-host · 08:30

“It says it comes down to a balance between the hormones leptin, which suppress appetite, and ghrelin, which are ghrelin, which increase increases hunger.”
Co-host · 17:30

#sleep deprivation#cravings#willpower#hormones

Tool· 1

Tool14:30

Use Heat and Scent to Downshift Before Bed

The hosts share practical wind-down tools that help them relax after stressful days. Jennifer uses an infrared sauna, while her co-host combines a bath with lavender Epsom salts, candles, and lavender oil on her pillows.

Heat can help the body and mind feel relaxed before bed
A bath offers a lower-tech wind-down ritual
Lavender salts or oil can add a calming sensory cue
Choose a ritual that fits the evening rather than adding pressure

“it really helps me before I go to sleep. It It basically like fatigues my body like relaxes my body and my mind and I…”
Jennifer Cohen · 14:30

“I'll take a bath and then I'll put lavender Epsom salts in it. It's really great. And I always candles cuz I love scented candles…”
Co-host · 15:00

#wind-down#sauna#bath#lavender

Takeaway· 1

Takeaway12:30

Better Sleep Starts with How You Design the Day

Rather than relying primarily on gadgets, Jennifer recommends making enough room for sleep and creating supportive conditions before bedtime. Exercise and diet are presented as major daytime inputs, while a routine must remain realistic around children and other responsibilities.

Allocate enough time for sleep when planning the day
Use daytime movement to improve the chance of sleeping well
Treat diet as a sleep input
Adapt routines to real family responsibilities

“doing all these other things that the multi-billion dollar industry tell you to do, the best thing to do is create not a schedule, but…”
Jennifer Cohen · 13:00

“doing other activities and other things during the day that will allow you the best chance of having a good night's sleep. By the way,…”
Jennifer Cohen · 14:00

#sleep routine#exercise#day design#parents