03
January 24, 2024•45 min
Sleep Architecture For Busy Humans
A clear framework for protecting deep sleep without full tech stacks or supplement overload.
Episode player coming soon
💡Key takeaways
- 1Bedtime routines support wake times, not the other way around.
- 2Environment tweaks beat tracking gadgets for most people.
- 3Reserve wearables for behavior experiments, not 24/7 judgment.
Show notes
Anchor the wake side
Consistent wake timing sets the stage for easier bedtimes.
Light hygiene, caffeine rules, and evening boundaries matter more than supplements.
Build recovery rituals
We share a 15-minute wind-down protocol that stacks breath work, mobility, and journaling.