TMHS 874: Fix Your Sleep TONIGHT With These Science-Backed Tips
The Model Health Show
Shawn Stevenson
4.8 • 7.2K Ratings
🗓️ 3 March 2025
⏱️ 68 minutes
🧾️ Download transcript
Summary
If you want to look better and feel better, one of the best things you can do is improve your sleep quality. Getting high-quality sleep impacts every function in your body, including your cognitive function, metabolic processes, immune function, and everything in between. Today, you’re going to learn how to unlock the secrets to a better night’s rest.
On this episode of The Model Health Show, you’re going to hear my interview from The Doctor’s Farmacy with Dr. Mark Hyman. This conversation covers the topic of sleep wellness, including how to eat for better sleep, how to create a solid nighttime routine, and so much more.
You’re going to learn how your sleep quality can impact your body composition, how to time your workouts for better sleep, and the exact nutritional inputs your body needs to generate healthy sleep-related hormones. This interview is full of science-backed tips that can move the needle on your sleep quality immediately. If you’re ready to get better sleep tonight, this episode is for you!
In this episode you’ll discover:
- The link between lifespan and telomere length.
- How your sleep quality can affect your body composition and overall appearance.
- The connection between melatonin, brown adipose tissue, and your ability to burn fat.
- Why microbial health can impact sleep quality.
- Why sleep nutrients are, and how to add more into your diet.
- What you need to know about cortisol rhythms.
- Why the time you workout could affect your sleep quality.
- The truth about blue light.
- How to create a healthy evening routine.
- Why you might want to throw away your bedroom tv.
- How natural light impacts your sleep cycles.
- The importance of calming your inner chatter with a practice like meditation.
Items mentioned in this episode include:
- Jaspr.co/model - Use code MODEL for $200 off the best air purifier on the market!
- Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!
- Sleep Smarter - Upgrade your sleep habits with my national bestselling book!
- The Doctor’s Farmacy - Check out Dr. Mark Hyman’s podcast!
Be sure you are subscribed to this podcast to automatically receive your episodes:
This episode of The Model Health Show is brought to you by Jaspr and Organifi.
Go to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market!
Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
Transcript
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| 0:00.0 | You are now listening to The Model Health Show with Sean Stevenson. |
| 0:04.7 | For more, visit themodelhealthshow.com. |
| 0:11.5 | Welcome to the model health show. |
| 0:13.3 | This is fitness and nutrition expert, Sean Stevenson, |
| 0:15.7 | and I'm so grateful for you tuning in with me today. |
| 0:19.4 | Thankfully, the importance of sleep wellness is becoming more and more part of our culture. |
| 0:25.6 | We've got a lot of work to do. |
| 0:27.6 | Just because we know something doesn't mean that we're doing that thing. |
| 0:32.6 | Today it's well established that our sleep quality has a deep intimate impact on our body composition, |
| 0:41.4 | on our cognitive function, on the health of our immune system, our cardiovascular function, |
| 0:46.6 | our microbiome, and to put it all together, to sum it all up, on how long we're going to live. |
| 0:54.0 | There was a 2012 study published |
| 0:56.0 | in the journal PLOS-1 looking at one of the most important biological markers that we have |
| 1:01.0 | that determine how long we're going to live, which is our telomeres. The researchers uncovered |
| 1:06.5 | that being short on our sleep by being sleep sleep deprived on a regular basis, is associated with |
| 1:12.8 | shorter telomere length. So we're burning through our telomeres faster. So again, this is one of |
| 1:19.6 | the most accurate biological markers that we have, determining how long we're going to live. |
| 1:24.5 | Our lifespan is directly associated with the length of our telomeres. |
| 1:28.1 | We're just burning through them. It's like a fuse on a Bugs Bunny cartoon, just lighten that bad |
| 1:33.0 | boy going right to the dynamite. All right. But again, people are waking up to this. You see what |
| 1:39.8 | I did there? Waking up sleep. And I love it. I'm so grateful for this because it's so important it's one of |
| 1:46.1 | the most human activities that we can do this is something that's built into our genes is built into |
... |
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