))
Episode 030 — The Sleep Reset Blueprint (Even If You’ve Tried Everything)
Manage episode 510328591 series 3680851
Content provided by Brandon Sojka. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Brandon Sojka or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.
If you’re still wired at night or waking at 3AM, you don’t need more hacks—you need alignment.
This episode reframes sleep as a signal cascade, not a behavior. We cover circadian and ultradian rhythms, the brain’s glymphatic “night crew,” evening mistakes that backfire (even “healthy” ones), morning anchors (sunlight, movement, breakfast, caffeine delay), wind-down rituals your nervous system learns to trust, and what to do when sleep still won’t come (NSDR/Yoga Nidra).
You’ll learn
Sleep as a byproduct of system safety and timing
- SCN, ultradian cycles, and glymphatic clearance
- Evening pitfalls (late HIIT, heavy protein, bright light, blood-sugar dips)
- Morning anchors: sunlight, movement, protein, hydrate, caffeine delay
- Wind-down window: breath, body scan, temp drop, ritual > rescue
- When sleep won’t come: NSDR to lower arousal without forcing sleep
🎯 Take the Drift Quiz: https://www.themetaboliccompass.com/quiz
➡️ Next: Episode 031 — Rewiring a Burned-Out Nervous System
35 episodes
Share
