“Why can’t I stay Asleep Longer Than 5-6 Hours?” ➤ Someone recently asked me this question, and it perfectly captures what so many people experience but can’t explain: “I’ve had this issue for a very long time now where I wake up too early and then drift in and out of restless sleep for the […]
“Why Can’t I Stay Asleep Longer Than 5-6 Hours?” Read Post »
“My friend the same age sleeps fine—why am I the one awake at 3AM?” why do I wake up at 3AM ➤ “Every morning my body kicks me awake between 2:30–3:30 am. No matter what I do—no screens, peppermint tea, chamomile tea—I still wake up. Then I drift in and out until ~5:30 am, when I
Most discussions of circadian rhythm begin and end with melatonin—the molecule that signals darkness and helps us drift off at night. Yet melatonin is only one part of a much broader timing network.
Inside that same network, testosterone, estrogen, and progesterone communicate directly with the brain’s master clock—the suprachiasmatic nucleus (SCN)—shaping how the body aligns its daily cycles of temperature, metabolism, and recovery.
Understanding how these sex hormones interact with circadian biology offers a more complete picture of why sleep becomes lighter, shorter, or less restorative with stress and age—and how to rebuild stability from within.
When you’ve practiced breathwork and stress management consistently but still can’t stay asleep past 5-6 hours, you’re dealing with something deeper than relaxation technique.
This pattern tends to appear in the 40s or 50s, when hormonal regulation begins to shift and the body no longer moderates stress and recovery with the same stability it once had. It can also follow long periods of sustained pressure, when both tolerance for stress and nightly restoration start to drift.
How Do You Fall Back Asleep? The Question That Changed How I Think About Sleep ➤ Someone recently asked me this question, and it captures a challenge many people never find the right answer for: “But, Kat, how do you fall back asleep?” They assumed there was a single trick — some breathing pattern, a
How Do You Fall Back Asleep? The Question That Changed How I Think About Sleep Read Post »
Yesterday, a CEO client said: “I’ve optimized everything—nutrition, training, biomarkers. But every night I wake up to pee and can’t get back to sleep. I’ve tried everything. This one thing I can’t solve is driving me crazy.”
Melatonin, valerian, prescription aids, zero liquids before bed.
Nothing works.
Here’s what I told him:
The CEO’s 2 A.M. Peeing Problem: Why “No Water After 6 PM” Doesn’t Work Read Post »
Melatonin is often framed as the body’s sleep hormone, but its reach extends far beyond circadian signaling. Acting on mitochondria, redox systems, and hormone pathways, melatonin has been studied as a potential longevity molecule. Yet evidence shows that at high doses it can impair glucose metabolism, blunt synaptic plasticity, and disrupt reproductive signaling. This article examines melatonin’s dual role—mitochondrial protection and antioxidant defense on one side, metabolic and hormonal risks on the other—and what current safety data reveal about its use in aging.
Melatonin as a Longevity Molecule? Safety Data, Metabolic Risks, and Antioxidant Promise Read Post »
Most people reach for melatonin to fall asleep—but that’s not how it works. This article explains why melatonin often fails to fix sleep schedules for healthy adults or keep you asleep, and what to do instead if your goal is long-term brain health, toxin clearance, and cognitive resilience.
Even if you’re getting “enough” sleep, your brain might still be shrinking.
MRI studies show that disrupted, fragmented, or REM-poor sleep is linked to measurable brain atrophy—especially in regions that govern focus, planning, and emotional regulation. And this starts earlier than most expect—often in your 30s and 40s.
Even with clean eating and consistent training, many fit adults can’t shed visceral fat. New research points to IL-6—an overlooked inflammation marker—as a key reason. Here’s how understanding (and testing) it could shift your results.
Why Fit, Lean Men Still Struggle With Belly Fat—And How to Use IL-6 to Break the Plateau Read Post »
