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10 July 2026

Episode 570: 3 Reasons Why You Aren't Sleeping Properly

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Insights & moments

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

Hot Take· 1

Hot Take

When Trying to Optimize Sleep Creates More Pressure

Jennifer argues that constant attention to sleep scores, apps, and gadgets can make some people more anxious about sleeping. Her co-host challenges the causal claim, noting that diet, screen time, noise, and other factors can also explain poor sleep.

  • Sleep tracking can increase attention to every bad night
  • Worrying about sleep may make it harder to relax
  • The hosts do not establish that sleep technology causes population-wide sleep decline
  • Other lifestyle and environmental factors can affect sleep

“the less you think about sleep, the better your sleep will become.”

Jennifer Cohen
#sleep#sleep tracking#anxiety#technology

Explainer· 1

Explainer

The Same Sleep Duration Can Hide Different Sleep Quality

Jennifer describes an unspecified study comparing unprocessed foods with a processed diet high in sugar and fat. In her account, participants slept for a similar length of time, but sleep quality was worse during the processed-food condition; the episode does not identify the study or quantify the difference.

  • Sleep duration and sleep quality are different measures
  • Jennifer reports poorer sleep quality with a highly processed diet
  • The episode contrasts whole foods with foods high in sugar and fat
  • No study citation or effect size is provided in the transcript

“they actually slept the same amount, but the quality of their sleep was exceptionally worse.”

Jennifer Cohen
#sleep quality#diet#processed food#nutrition

Story· 1

Story

How One Bad Night Unravelled the Next Day's Food Choices

Jennifer recounts sleeping only briefly, then deliberately warning herself not to compensate with sugary, fatty foods and caffeine. Despite that awareness, she says she ate more and worse than usual, which leads the hosts to discuss how exhaustion may weaken deliberate decision-making and intensify cravings.

  • Jennifer tried to anticipate her usual post-sleep cravings
  • Awareness alone did not prevent overeating in her example
  • The hosts connect fatigue with weaker self-control
  • They later read that disrupted leptin and ghrelin may affect hunger, without examining the source

“Don't fall into that trap. Don't eat the shitty food.”

Jennifer Cohen

“my whole day was shot. Like I ate, I ate terribly. I ate way more than I would normally eat.”

Jennifer Cohen
#sleep deprivation#cravings#willpower#hunger

Tool· 1

Tool

Saunas, Baths, and Lavender as Personal Wind-Down Cues

Jennifer says an infrared sauna helps her body and mind relax before bed, while her co-host prefers a bath with lavender Epsom salt, candles, and lavender oil. They present these as personal calming rituals, alongside the familiar suggestions of a dark and cool bedroom, not as universal treatments.

  • Jennifer uses an infrared sauna as a pre-sleep relaxation cue
  • Her co-host uses a warm bath and lavender products after stressful days
  • The value described is relaxation and routine
  • A dark room and lower temperature remain part of their basic sleep setup

“It basically like relaxes my body and my mind.”

Jennifer Cohen
#wind-down routine#sauna#bath#lavender#sleep environment

Takeaway· 3

Takeaway

Stop Forcing Sleep When You Are Wide Awake

After describing her daughter's failed attempt to count sheep, Jennifer says sustained focus on falling asleep can keep the mind activated. She suggests briefly leaving the bed, changing rooms, and returning later rather than remaining there and becoming increasingly anxious.

  • Counting sheep can keep attention fixed on the failure to sleep
  • Remaining in bed awake can build frustration and anxiety
  • A brief change of environment may interrupt the cycle
  • Return to bed after doing something different

“don't count sheep and don't focus and think about you sleeping if you want to sleep better.”

Jennifer Cohen

“leave the environment, walk around your house, go to a different room, do something different, and then come back to bed”

Jennifer Cohen
#insomnia#sleep anxiety#counting sheep#bedtime
Takeaway

Protect a Consistent Sleep Window Before Buying More Gadgets

Jennifer recommends treating bedtime as a protected commitment and designing the day around enough time in bed. The hosts also acknowledge that children and other responsibilities can disrupt even a carefully planned routine, so the advice is presented as an intention rather than a guarantee.

  • Reserve enough time in the day for sleep
  • Use a consistent bedtime as a practical boundary
  • Decline optional late activities when sleep is the priority
  • Parenting and other responsibilities can limit control over the routine

“create a schedule where you know it becomes a non-negotiable”

Jennifer Cohen
#sleep schedule#bedtime routine#consistency#parenting
Takeaway

Use Daytime Exercise to Support Better Sleep

Both hosts say they notice better sleep after exercising, and Jennifer places exercise among the daytime conditions that can improve the chance of a good night. Their comments are based on personal experience in this episode rather than a cited trial.

  • Both hosts report sleeping better on days they exercise
  • Jennifer treats exercise as preparation for sleep rather than a bedtime fix
  • Exercise is presented as accessible without a gym
  • The episode gives no specific exercise dose or timing

“Working out is a huge factor. Huge.”

Jennifer Cohen

“exercise is the number one thing you should start with.”

Jennifer Cohen
#exercise#sleep#daily routine#wellbeing