In this episode, Dr. Jockers shares his personal evening routine designed to optimize sleep and brain detoxification. You’ll learn how proper sleep plays a crucial role in flushing out metabolic waste and supporting long-term brain health. A healthy evening routine is key to preventing neurodegenerative conditions like Alzheimer’s and dementia.
Dr. Jockers discusses the importance of stabilizing blood sugar through your evening meal, which directly impacts your ability to sleep soundly through the night. You’ll hear why protein, healthy fats, and nutrient-dense meals are essential for setting the stage for restful sleep and enhanced recovery.
Discover the power of simple practices like limiting blue light exposure, using red light bulbs, and practicing good sleep posture. Dr. Jockers reveals how these small changes can significantly improve the quality of your sleep and set you up for optimal energy and mental clarity the next day.
In This Episode:
00:00 The Benefits of Reading for Better Sleep
00:17 Introduction to My Evening Routine
03:54 Understanding the Glymphatic System
05:36 The Importance of a Blood Sugar Stabilizing Evening Meal
07:58 Post-Meal Movement and Light Exposure
09:43 Creating a Sleep-Friendly Environment
11:02 Nighttime Routine and Electronics Curfew
12:48 The Role of Herbal Teas and Reading
16:17 Optimizing Sleep with PEMF Mats and Room Conditions
20:20 The Importance of Sleep Posture
23:09 Conclusion and Final Thoughts
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“If you eat too close to bedtime, your food ferments instead of fuels — setting you up for poor sleep and poor health.”
~ Dr. Jockers
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