Episode 3: Insomnia
Dr. M breaks down insomnia and sleep: difficulty falling or staying asleep, types of insomnia, and why 7+ hours of quality sleep matters for reducing inflammation in your brain and body—plus practical tools for wind-down, caffeine timing, natural supports, and more.
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💡Key takeaways
- 1Insomnia includes trouble falling asleep, staying asleep, or not getting enough hours—7+ hours of quality sleep helps reduce brain and body inflammation.
- 2Aim to fall asleep in under 20 minutes; consistent bedtime (often 9–10 PM for adults) supports full 90-minute sleep cycles.
- 3Blue-light blocking, wind-down routines, caffeine timing, and stress tools (mind dump, EFT tapping) can materially improve sleep.
- 4Natural supports may include properly timed melatonin and homeopathy; antihistamines and alcohol often disrupt sleep architecture.
Show notes
What insomnia is
Dr. M defines insomnia as difficulty falling asleep, staying asleep, or getting insufficient sleep, and explains why adequate sleep duration matters for inflammation and recovery.
Sleep maintenance and routine
Covers sleep-onset vs maintenance issues, teenagers’ delayed sleep phase, and building habits that help you fall back asleep when you wake at night.
Light, stress, and natural supports
Discusses blue-light strategies, evening habits, morning light and daytime exercise, and cautious use of melatonin and homeopathic options—with product discount links in the show’s pinned comment where applicable.