We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits?
In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits.
We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills.
Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up.
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Timecodes:
00:00 How to fix your sleep: what works and what doesn't
01:05 How a lack of sleep affects your willpower and mood
02:02 The evolutionary link between sleep deprivation and a threat response
04:26 How a lack of sleep can impact cognitive function
05:05 Is there a real scientific link between poor sleep and disease?
07:21 The surprising link between sleep and mental health
08:23 Why you can't try to have a good night's sleep
09:33 How to apply the "perfect is the enemy of good" rule to sleep
10:43 The number one reason for insomnia
11:12 The split between those who don't sleep enough and those who worry about it too much
12:12 Why are so many people dissatisfied with their sleep today?
13:00 Why technology is the biggest threat to our sleep
15:46 Why phones are making sleep harder
17:45 The science behind forest bathing
18:55 Can cognitive behavioral therapy help you sleep?
21:10 The surprising clinical definition of insomnia
21:40 Does alcohol help you fall asleep?
26:15 Are sleeping pills a good solution?
29:35 Can exercise help you get better sleep?
32:40 Can eating turkey help you get to sleep?
36:55 What about supplements like melatonin and magnesium?
41:38 What is good sleep hygiene?
44:18 The number one rule for your smartphone and your bedroom
45:32 How can wearables that track sleep help you?
47:34 The technique that will help you fall back to sleep
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide