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The Testosterone Drop-Off: Why Men Over 30 Need More Sleep Than They Think

In just 20 years, testosterone levels in men have dropped by a staggering 25.5%. Let that sink in. This isn’t just natural aging—it’s something far more insidious. Modern life is systematically draining testosterone and masculinity at a cellular level. And one of the biggest culprits? A lack of quality sleep. Sleep Is the Unsung Hero […]

How to Make Peace with Sleepless Nights: Acceptance as a Sleep Strategy

Let’s talk about something that most people dread: those nights when you just can’t sleep. You know the ones—you’re lying in bed, staring at the ceiling, frustrated, restless, and counting every minute you’re not asleep like it’s a personal failure. I’ve seen this pattern play out in my patients and clients over the years, from […]

The Dark Side of Sleep Drugs: Long-Term Risks You Need to Know

Let’s get real about sleep drugs. They’re everywhere. Z-drugs like Ambien, Lunesta, and Sonata. Antipsychotics like Trazodone and Abilify. Even heavy hitters like benzodiazepines. These are handed out like candy to anyone who mentions they’re having trouble sleeping. I’ve seen it firsthand—when I was the physician for the West Coast SEAL teams, about 85% of […]

The Cortisol Clock: Why Your Stress Hormones Won’t Let You Sleep

You know the feeling: lying in bed, wide awake, your mind racing. You’ve heard all the advice—don’t drink caffeine late, avoid screens, stick to a routine—but none of it works. The culprit might not be your habits, but the hidden dictator of your energy levels: cortisol. Your Cortisol Clock in Action Cortisol isn’t just a […]

The Link Between Sleep Deprivation and Low Testosterone in Men

When it comes to men’s health, testosterone often takes center stage. It’s the hormone responsible for muscle mass, energy, libido, and even mental clarity. But what many people don’t realize is how closely testosterone is tied to sleep—and how poor sleep can wreak havoc on this vital hormone. During my time as the physician for […]

Kids and Sleep Deprivation: The Overlooked Epidemic Impacting Future Generations

When most people think about sleep problems, they picture overworked adults, stressed professionals, or parents who are juggling work, kids, and life’s daily stresses. But the truth is, some of the most sleep-deprived people in the country are kids—and it’s not even close. Our children are in the midst of a sleep deprivation epidemic, and […]

Why Shift Work Is Killing Your Sleep: Solutions for Chaotic Schedules

If you’re working shifts, you’ve probably noticed how much it disrupts your sleep—and your life. Whether you’re a nurse, first responder, or anyone else with a chaotic schedule, shift work can wreak havoc on your ability to rest and recover. I’ve worked with countless people in high-stress, irregular schedules, from Navy SEALs to firefighters, and […]

What To Do After a Night of Insomnia: A Step-by-Step Guide to Surviving the Day

We’ve all been there: tossing and turning through the night, watching the hours tick by, only to face the harsh reality of a full day ahead. Sleepless nights can leave you feeling drained, foggy, and overwhelmed. But the good news? There are practical strategies to not only survive the day but also bounce back stronger. […]

The Sleep Benefits of Gratitude: How Reflecting on the Year Can Help You Sleep Better

Let’s talk about something that’s both ancient wisdom and cutting-edge science: gratitude. I know, it might sound a little soft. But stick with me here. There’s real power in pausing to appreciate the good stuff in your life. And it turns out, gratitude isn’t just a feel-good exercise. It can also have a profound impact […]

10 New Year’s Resolutions for Better Sleep in 2025

As we move into 2025, many of us are setting resolutions to improve our lives. Yet one area that often gets overlooked—but shouldn’t—is sleep. If you’re not sleeping well, it’s almost impossible to function at your best, no matter how much coffee or willpower you throw at the problem. Here are 10 simple, practical resolutions […]

How to Recover from Holiday Travel Jet Lag Before the New Year

Let me start with this: jet lag is not just a mild inconvenience. It’s a full-on assault on your body’s internal clock. After the whirlwind of holiday travel, your sleep schedule is likely as jumbled as the leftover gift wrap on your living room floor. The good news? You can reset your body and feel […]

The Santa Sleep Myth: How the Story of St. Nick Teaches Kids Bad Sleep Habits

As parents, we’ll do just about anything to make the holidays magical for our kids. Stockings over the fireplace, cookies by the tree, and of course—the beloved story of Santa Claus coming down the chimney to deliver presents. It’s a cherished tradition. But let’s be honest: the excitement of Santa’s arrival can wreak havoc on […]

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