My doctor offered antidepressants for sleep instead
Become the CEO of your sleep—so you can have more energy to do the things you love
My doctor offered antidepressants for sleep instead Read Post »
I work, think, even exercise on 5–6 hours. How big a deal is my sleep?
A member recently asked me something that captures what so many health-conscious adults wonder but don’t always say out loud:
“I sleep 5–6 hours, wak
I work, think, even exercise on 5–6 hours. How big a deal is my sleep? Read Post »
Do I just need less sleep as I get older?
Do I just need less sleep as I get older? Do you ever find yourself thinking: “I’m 52, I wake up around 3–4 a.m., and I function. Maybe I just need le
The first question I ask every client about their sleep
Feeling rested on waking is not a loose impression of sleep quality—it is a measure of whether overnight recovery completed. A large U.S. study of 5,268 adults age 50+ found that those who woke without feeling rested had approximately 6% shorter telomeres compared to the cohort average, independent of age, chronic disease, body weight, and
The first question I ask every client about their sleep Read Post »
Is sleeping < 7 hours really worse for biological aging?
A study of 434 participants from the Whitehall II cohort found that shorter sleep duration was associated with shorter leukocyte telomere length — a marker of biological aging. Telomeres were on average 6% shorter in those sleeping fewer than 5 hours compared with those sleeping more than 7 hours per night. Telomeres are protective DNA
Is sleeping < 7 hours really worse for biological aging? Read Post »
Do 3am wakeups speed up your epigenetic age?
Epigenetic clocks measure how fast cells are aging at a molecular level—and multiple human cohort studies now link poor sleep to measurable acceleration on these clocks. Sleep fragmentation, frequent nighttime awakenings, and poor sleep quality all track with older DNA methylation ages and shorter telomeres in midlife and older adults. The more encouraging finding is
Does “deep sleep” clear Alzheimer’s proteins? New human data (Oct 2025) shows “time in deep sleep” predicted 0% of amyloid removal—here’s what does:
Deep sleep shows strong correlation with cerebrospinal fluid clearance of metabolic waste products—including amyloid-beta and tau—through the glymphatic system, your brain’s primary housekeeping mechanism during sleep. However, recent research (October 2025 human data) shows that “time spent in deep sleep” alone predicts 0% of amyloid removal; what matters much more is the quality and efficiency
The CEO’s Nighttime Peeing Problem—A Case Study: Why ‘No Water After 7PM’ Fails
Waking to urinate multiple times per night—nocturia—often gets mislabeled as a bladder problem when it’s a sleep and endocrine problem. Nocturnal urine output is governed by ADH (antidiuretic hormone, also called vasopressin), which rises during sleep to reduce kidney filtration and preserve fluids overnight. When ADH rhythms are disrupted—due to circadian misalignment, fragmented sleep, or
The CEO’s Nighttime Peeing Problem—A Case Study: Why ‘No Water After 7PM’ Fails Read Post »
Your 90% sleep solution (Vault 5-Part Sleep Clarity Series: Part 5)
Your 90% sleep solution (Vault 5-Part Sleep Clarity Series: Part 5) = finding your 90% sleep problem Welcome to the 5th and Final part of the Vault Sleep Clarity Series. In part 4, the question we ended with was: “How do I figure out what to do instead of just finding the next things to
Your 90% sleep solution (Vault 5-Part Sleep Clarity Series: Part 5) Read Post »
Your Sleep Study Came Back Normal—But Your Sleep Still Isn’t.
Your Sleep Study Came Back Normal—But Your Sleep Still Isn’t. “I finally got referred to a sleep clinic after years of terrible sleep. After the overnight test, they said my results showed ‘mild sleep fragmentation’ but nothing that met their criteria for concern. I left with a printout of sleep hygiene tips I’d been following
Your Sleep Study Came Back Normal—But Your Sleep Still Isn’t. Read Post »