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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

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

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

The Power of Morning Light: How Sunlight Can Reset Your Sleep Clock

Your sleep clock—the circadian rhythm that runs your body’s daily schedule—is a finely tuned system. But here’s the catch: it’s heavily influenced by light. And in today’s world of blackout curtains, blue-light screens, and irregular schedules, many of us are leaving one of the most powerful tools for great sleep untapped: morning sunlight. Let’s explore

How the Grinch Stole Sleep: The Link Between Holiday Anxiety and Insomnia

Ah, the holidays—a time for joy, family, and… sleepless nights? If you’ve ever tossed and turned in December, you’re not alone. The holidays come with plenty of excitement, but also an unwelcome guest: stress. Whether it’s scrambling to buy gifts, navigating complicated family dynamics, or trying to fit one more sugar cookie into your overbooked

How Ancient Civilizations Viewed Sleep: The Egyptian Dream Temples and Greek Sleep Healers

Sleep has always been more than rest. For ancient civilizations, it was a bridge between the physical and the spiritual—a time when healing, insight, and divine connection were possible. Let’s take a closer look at how two of the most advanced ancient cultures—the Egyptians and the Greeks—approached sleep and its power. Egyptian Dream Temples: Healing

The Holiday Sleep Paradox: Why More Time Off Can Make It Harder to Sleep

Ah, the holidays. That magical time of year when we toss our schedules into the fireplace with the wrapping paper and pretend it doesn’t matter. But here’s the paradox: while time off should help you relax and recharge, it often leaves people tossing and turning at night. Why? Because our sleep thrives on structure. And

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