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Join Dr David Jockers, Doctor of Natural Medicine and Functional Nutritionist as he shares science-based solutions to improve your health. Dr Jockers' work has been published in various popular media outlets including ABC, Fox News, The Hallmark Channel - Home & Family TV Show and the Dr Oz Show. On this podcast, Dr Jockers shares his best strategies to reduce inflammation, burn fat, improve your brain, natural detoxification, gut health, immune health and much more. To learn more about Dr J ...
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We push past basic hygiene to a rigorous, trainable approach to sleep that blends environment, behavior, and measurement. From morning light and cold rooms to CBTI and HRV, we map a path to real restoration and weigh it against quick chemical fixes.
• morning outdoor light as circadian anchor
• strict bed and wake times to prevent social jet lag
• cool bedroom between 60 and 67°F
• reduce blue light and use noise masking at night
• CBTI pillars: stimulus control, sleep restriction, cognitive restructuring
• relaxation methods to lower arousal and improve onset
• cautions on melatonin, antihistamines, and sedatives affecting architecture
• wearables tracking HRV, resting heart rate, deep and REM
• smart alarms to reduce sleep inertia
• reframing insomnia as a behavioral learning challenge
This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.
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Chapters
1. Beyond Basic Sleep Hygiene (00:00:00)
2. Morning Light As A Circadian Anchor (00:00:51)
3. Weekend Consistency And Social Jet Lag (00:01:27)
4. Cold Bedrooms And Temperature Cues (00:02:11)
5. Screens, Blue Light, And Noise Masking (00:03:05)
6. CBTI: Training The Brain (00:03:50)
7. Stimulus Control And Sleep Restriction (00:04:20)
8. Cognitive Restructuring And Digital Access (00:05:21)
9. Relaxation Techniques That Downshift Arousal (00:06:18)
10. Melatonin, OTC Aids, And Trade‑offs (00:06:43)
11. Prescription Sedatives And Sleep Architecture (00:07:33)
12. Wearables, HRV, And Resting Heart Rate (00:08:03)
13. Smart Alarms And Active Sleep Projects (00:09:36)
14. Rigor, Training, And The Core Question (00:10:22)
182 episodes
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