This episode of Core Conversations features guest Mark Basil, an exercise physiologist and owner of Optimum Fitness, discussing the science of sleep and its profound impact on health. Together with host Robbie Harmon, they explore the stages of sleep, how it affects hormones, mood, immunity, metabolism, and mental health, and provide practical strategies for improving sleep hygiene.
The conversation emphasizes that sleep is not a luxury but a biological necessity—on par with food and water—for physical recovery, emotional resilience, and cognitive performance. Mark shares actionable advice, such as creating a routine, managing light exposure, nutrition choices, and exercise timing, to help listeners unlock their body’s innate health potential through better rest.
Key Themes & Takeaways
Sleep as Essential Health
- Lack of sleep increases risk for depression, anxiety, heart disease, and poor cognitive function
- Quality rest boosts immunity, mood, and willpower
The Science of Sleep Cycles
- Four stages (N1, N2, N3 deep sleep, and REM) serve distinct roles in healing, memory, and restoration
- Deep and REM sleep are especially crucial for learning, mood, and physical recovery
Hormones & Mental Health
- Sleep replenishes serotonin and dopamine more effectively than antidepressants
- Sleep deprivation independently drives anxiety and depression
Sleep Hygiene – The “Seven Big Rocks”
- Bed by 10:30 PM
- Consistent routine
- Cool, dark, quiet environment
- Daily exercise
- Avoid stimulants
- Avoid eating close to bedtime
- Limit bright lights/screens before sleep
Nutrition & Supplements
- Magnesium, potassium, calcium, pistachios, and herbal teas can support sleep
- Caution with melatonin—often misused and potentially harmful
Practical Tools & Myths
- Avoid snooze button—it increases grogginess
- White/ambient noise is fine, but avoid stimulating sounds
- A hot shower before bed helps by triggering a cooling effect
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