In this solo podcast episode, Dr Mike Hart provides actionable, evidence-backed strategies to improve overall circadian rhythm and consequently enhance sleep quality. He discusses the importance of a regulated sleep-wake cycle and its impact on hormone release, metabolism, immune function, and general well-being. Various methods to maintain a healthy circadian rhythm are explored, including the benefits of morning sunlight exposure, the role of blue light blocking in the evening, and the timing of meals and exercise. He also touches on the effects of caffeine and alcohol on sleep, the ideal sleep environment, and additional supportive practices like social interaction, light physical activity, and evening routines that promote relaxation.

Links:

Luminette 3 Glasses

Light Therapy Box (10,000 lux standard)

The Paleo Solution (Book)

Show Notes:

• (0:00) Welcome back to the Hart2Heart Podcast with Dr. Mike Hart

• (02:00) Morning sunlight: The key to a healthy circadian rhythm

• (07:00) Evening strategies for better sleep

• (09:00) Exercise and movement: Timing and types

• (14:30) Meal timing and its impact on sleep

• (19:00) The role of melatonin and caffeine

• (20:41) “Caffeine within six hours of bed can cost you a full hour of sleep.”

• (25:00) Alcohol and other sleep disruptors

• (30:00) Optimizing your sleep environment

• (33:00) Pre-sleep relaxation techniques

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The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to

cutting through the noise and uncovering the most effective strategies for optimizing health,

longevity, and peak performance. This podcast dives deep into evidence-based approaches to

hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise

protocols, leveraging sunlight light, and de-prescribing pharmaceuticals—using medications only when absolutely necessary.

Beyond health science, we tackle the intersection of public health and politics, exposing how

policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.

Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary

(Commissioner of the Food and Drug Administration (FDA) and high-profile names such as

Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).

If you're ready to take control of your health and performance, this is the podcast for you. We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.

Connect on social with Dr. Mike Hart:

• Instagram: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart