<p dir="ltr">Today we’re tackling a topic that’s near and dear to my heart—and absolutely essential for anyone interested in healthspan: sleep. If you’re someone who thinks sleep is a waste of time, or if you only wish you could get a good night’s rest, you’ll want to stick around for this episode.</p> <p dir="ltr">Check out his NEW book: <a href="https://shop.sleepdoctor.com/products/sleep-drink-breathe-simple-daily-habits-for-profound-long-term-health?_pos=1&_sid=7020af024&_ss=r"> Sleep, Drink, Breathe</a>!</p> <p dir="ltr"> </p> <p><strong>What we discuss:</strong></p> <p dir="ltr">Chronotypes: animals, genetics, and changing over life ... 00:07:01</p> <p dir="ltr">Hydration, breath work, and sleep explained ... 00:09:11</p> <p dir="ltr">Dolphin chronotype and insomnia behaviors ... 00:22:19</p> <p dir="ltr">Using chronotypes for family and work relationships ... 00:25:36</p> <p dir="ltr">Consistent wake-up time as key to sleep ... 00:27:58</p> <p dir="ltr">Sleep flexibility, tracking obsession, and myths ... 00:29:13</p> <p dir="ltr">Addressing insomnia: practical strategies ... 00:43:46</p> <p dir="ltr">Middle-of-the-night waking: what to do ... 00:44:57</p> <p dir="ltr">Don’t pee or check the clock unless necessary ... 00:46:33</p> <p dir="ltr">478 breathing and non-sleep deep rest ... 00:49:34</p> <p dir="ltr">Accepting occasional bad nights ... 00:53:57</p> <p dir="ltr">Napping: dos, don’ts, and napa-latte ... 00:56:22</p> <p dir="ltr">Caffeine/melatonin metabolism and sleep supplements ... 00:59:28</p> <p dir="ltr">Sleep-supportive nutrients: magnesium, D, iron ... 01:03:38</p> <p dir="ltr">Melatonin: dosing, interactions, and safety ... 01:04:08</p> <p dir="ltr">Mouth taping: risks and recommendations ... 01:07:18</p> <p dir="ltr">Getting screened for sleep apnea at home ... 01:09:15</p> <p dir="ltr">Hydration hacks: sip, don’t gulp ... 01:16:22</p> <p dir="ltr">Alcohol: timing and minimizing sleep impact ... 01:18:14</p> <p dir="ltr">Breathwork for both sleep and calm ... 01:21:21</p> <p dir="ltr">Top actionable sleep and health tips ... 01:15:23</p> <p dir="ltr"> </p> <p><strong>Our Amazing Sponsors:</strong></p> <p dir="ltr"><a href="https://qualialife.com/nathalie">Qualia Senolytic</a> is a clinically tested formula with 9 plant-based, vegan ingredients designed to help your body clear out zombie cells—so you can feel younger, faster. Visit <a href="https://qualialife.com/nathalie">qualialife.com/nathalie</a> and use promo code NATHALIE to save 15%!</p> <p dir="ltr"><a href="http://younggoose.com/">Bio-Shield</a> by Young Goose - It’s a broad-spectrum serum that protects against UVA/UVB, infrared, AND high-energy visible (HEV) light—aka the stuff pouring out of your laptop right now. Visit <a href="http://younggoose.com/">YoungGoose.com</a>—use code NAT10 to get started, or 5NAT if you’re an existing customer.</p> <p dir="ltr"><a href="http://getfreshlongevity.com/">Fresh-Pressed Olive Oil Club</a>: As an introduction to his Fresh-Pressed Olive Oil Club, T. J. is willing to send you a full-size $39 bottle of one of the world’s finest artisanal olive oils — fresh from the new harvest—for just $1 to help him cover shipping. No commitment to buy anything, now or ever. Go to <a href="http://getfreshlongevity.com/">GetFreshLongevity.com</a> for a free bottle and pay just $1.</p> <p> </p> <p><strong>More from Nat: </strong></p> <p dir="ltr"><a href="https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ">YouTube Channel</a></p> <p dir="ltr"><a href="https://www.natniddam.com/bsp-community">Join My Membership Community</a></p> <p dir="ltr"><a href="https://landing.mailerlite.com/webforms/landing/i7d5m0">Sign up for My Newsletter</a> </p> <p dir="ltr"><a href="https://www.instagram.com/nathalieniddam/">Instagram</a> </p> <p dir="ltr"><a href="https://www.facebook.com/groups/biohackingsuperhumanperformance">Facebook Group</a></p>