The #1 Thing That Destroys Your Sleep Quality

The Model Health Show

Shawn Stevenson

Fitness, Health & Fitness, Nutrition

4.8 • 7.3K Ratings

🗓️ 25 February 2026

⏱️ 36 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Getting better sleep can help you reach your health and fitness goals, operate at your highest potential, and feel better on a day-to-day basis. But for many people, getting high quality sleep is easier said than done. Today, you’re going to uncover the biggest lever you can pull to get more restorative sleep at night. On this episode, you’re going to learn about the #1 thing that is harming your sleep quality, plus three specific ways to overcome it for a better night’s sleep. You’re going to learn about the science of the human body’s circadian timing system, how it works, and the specific inputs it needs for optimal function. You’re also going to learn about three science-backed tactics to start improving your sleep quality immediately. This episode is full of the latest science, plus actionable tips you can implement today. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: What the circadian timing system is. (0:35) The difference between a reactive system and an anticipatory system. (2:32) What your circadian clocks influence. (3:32) The connection between circadian disruption and metabolic dysfunction. (5:26) How social jetlag can contribute to obesity. (7:15) The #1 thing contributing to poor sleep quality. (9:52) What entrainment is. (13:43) How using blue light emitting devices before bed can harm your health. (17:12) Three specific steps you can take to improve your sleep quality. (19:34) Ideas for replacing your screentime before bed. (21:03) How natural light inputs from the sun impact your circadian rhythm. (29:59) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! Be sure you are subscribed to this podcast to automatically receive your episodes:  ⁠Apple Podcasts⁠ ⁠Spotify⁠ ⁠Soundcloud⁠ ⁠Pandora⁠ ⁠YouTube⁠ This episode of The Model Health Show is brought to you by Bon Charge. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.

Transcript

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0:00.0	You are now listening to The Model Health Show with Sean Stevenson.
0:04.8	For more, visit themodelhealthshow.com.
0:09.7	Welcome to the model health show.
0:11.3	This is fitness and nutrition expert Sean Stevenson, and I'm so grateful for you tuning in with me today.
0:16.3	You're about to discover the number one thing that's controlling your sleep quality.
0:21.8	You're going to learn how the wrong use of this one thing is destroying the sleep quality for millions of people and how the right
0:27.8	use of this one thing will have you sleeping like a blissful baby in no time. To understand how it all
0:34.1	works, you first need to understand what your circadian timing system is.
0:39.2	Every one of your trillions of nucleated cells have literal clocks in them. Now, when you hear the
0:44.5	word clock, you might conjure up ideas of an alarm clock or that creepy grandfather clock from
0:49.7	stranger things. But what is a clock in actuality? What does a clock actually do? Well, the clock is an
0:57.1	instrument for measuring or indicating time, and this is precisely what the biological clocks in
1:04.2	your cells do. In fact, it's scientifically accurate to say that your trillions of cells contain
1:10.7	intrinsic circadian clock
1:13.4	machinery and the ultimate purpose of these clocks is to anticipate when things need to happen.
1:21.0	In an outdated perspective of human biology, our cells, our bodies, our survival is believed to merely be reactive to the world
1:31.2	around us. But the real, more accurate perspective of human biology affirms that our circadian
1:37.7	clocks exist to allow ourselves to anticipate predictable environmental changes rather than merely reacting to them.
1:47.8	Our cells, these biological clocks, are predictive machines.
1:53.5	And when it comes to survival and to health, anticipation is far more powerful than reaction.
2:01.8	Life evolved on our planet with a 24-hour light, dark cycle, and life changed dramatically
2:09.2	across that cycle.
	...

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