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HBO and The Ringer's Bill Simmons hosts the most downloaded sports podcast of all time, with a rotating crew of celebrities, athletes, and media staples, as well as mainstays like Cousin Sal, Joe House, and a slew of other friends and family members who always happen to be suspiciously available.
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If you’re still wired at night or waking at 3AM, you don’t need more hacks—you need alignment.
This episode reframes sleep as a signal cascade, not a behavior. We cover circadian and ultradian rhythms, the brain’s glymphatic “night crew,” evening mistakes that backfire (even “healthy” ones), morning anchors (sunlight, movement, breakfast, caffeine delay), wind-down rituals your nervous system learns to trust, and what to do when sleep still won’t come (NSDR/Yoga Nidra).
You’ll learn
Sleep as a byproduct of system safety and timing
- SCN, ultradian cycles, and glymphatic clearance
- Evening pitfalls (late HIIT, heavy protein, bright light, blood-sugar dips)
- Morning anchors: sunlight, movement, protein, hydrate, caffeine delay
- Wind-down window: breath, body scan, temp drop, ritual > rescue
- When sleep won’t come: NSDR to lower arousal without forcing sleep
🎯 Take the Drift Quiz: https://www.themetaboliccompass.com/quiz
➡️ Next: Episode 031 — Rewiring a Burned-Out Nervous System
33 episodes
