Unlocking the Secrets to Better Sleep: What You Need to Know with Diane Macedo
The One You Feed
Eric Zimmer, The One You Feed
4.6 • 2.5K Ratings
🗓️ 16 September 2025
⏱️ 66 minutes
🧾️ Download transcript
Summary
In this episode, Diane Macedo unlocks the secrets to better sleep as she shares what you need to know. From her personal experiences with sleep challenges, she shares something counterintuitive: how sleep isn't something we do, it's something that happens when we stop trying so hard. Diane talks about retraining a wired brain and the systems that actually govern sleep. This episode is packed with helpful strategies to improve your sleep.
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Key Takeaways:
- Discussion of common sleep problems, including insomnia and restless leg syndrome.
- Exploration of the psychological impact of stress on sleep quality.
- Overview of the two systems governing sleep: homeostatic sleep drive and circadian rhythm.
- Personal experiences and struggles with sleep from the guest.
- Practical advice for improving sleep quality, including writing down worries and actionable steps.
- Introduction of the concept of a "reverse curfew" to enhance sleep drive.
- Examination of the effects of food and diet on sleep, including the role of carbohydrates and melatonin.
- Insights into various sleep disorders, such as sleep apnea and narcolepsy.
- Strategies for managing circadian rhythm issues, including light exposure and consistent meal schedules.
- Discussion of sleep inertia and the myth surrounding waking up fully refreshed.
If you enjoyed this conversation with Diane Macedo, check out these other episodes:
How to Eat for Better Mental Health with Dr. Drew Ramsey
Understanding Choice Points for Lasting Changes in Eating and Exercise with Michelle Segar
For full show notes, click here!
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Transcript
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| 0:00.0 | You're essentially taking a notebook, divide a page down the center. |
| 0:03.6 | On the left-hand side, you're going to write down anything that's on your mind, the kind of stuff that you're thinking about when you're lying in bed, and literally just make a list. |
| 0:11.6 | Once you're done with the list, then you're going to go on the right-hand side of the page, and you're going to list the very next thing you can do to resolve that issue. |
| 0:18.3 | You do not have to have the solution. |
| 0:27.7 | Yeah. do to resolve that issue. You do not have to have the solution. Welcome to the one you feed. Throughout time, great thinkers have recognized the importance of the |
| 0:33.2 | thoughts we have. Quotes like garbage in, garbage out, or you are what you think, ring true. |
| 0:40.2 | And yet, for many of us, our thoughts don't strengthen or empower us. We tend toward negativity, |
| 0:46.2 | self-pity, jealousy, or fear. We see what we don't have instead of what we do. We think things |
| 0:52.7 | that hold us back and dampen our spirit. But it's not |
| 0:56.0 | just about thinking. Our actions matter. It takes conscious, consistent, and creative effort to make a |
| 1:02.2 | life worth living. This podcast is about how other people keep themselves moving in the right direction, |
| 1:08.1 | how they feed their good wolf. Some nights the sleep police show up in |
| 1:15.1 | our heads. Alarms about Alzheimer's, heart disease, and how screens after 8 p.m. have ruined us |
| 1:21.2 | forever. Diane Mesaido spent years chasing every rule, and her sleep only got worse. Then she discovered something counterintuitive. |
| 1:30.3 | Sleep isn't something we do, it's something that happens when we stop trying so hard. |
| 1:36.1 | Today we talk about retraining a wired brain, the two systems that actually governs sleep, |
| 1:41.4 | why a notebook can beat a sleeping pill, and how a simple reverse |
| 1:45.8 | curfew can rebuild trust with the bed. If you've ever felt broken because you didn't pop up |
| 1:51.1 | at dawn full of joy, good news. That's called sleep inertia and it's normal. I'm Eric Zimmer, |
| 1:57.6 | and this is the one you feed. Hi, Diane. Welcome to the show. |
| 2:01.7 | Hi, Eric. Thanks for having me. |
| 2:03.2 | I'm excited to have you on. We're going to be discussing your book, The Sleep Fix, |
... |
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