Скачать или смотреть 5 Science-Backed Habits to Fix Your Sleep ( Insomnia )

Sleep isn’t just rest.
It’s one of the most powerful levers for health, longevity, hormones, focus, and recovery.

For years, I struggled with poor sleep and insomnia. I tried supplements, hacks, and shortcuts, but nothing worked long-term. What finally changed everything was fixing the fundamentals of sleep biology.

In this video, I break down the exact habits that helped me restore deep, consistent, high-quality sleep without medication.

You’ll learn:
• Why eating late disrupts sleep and why I stop eating at least
4 hours before bed
• How caffeine timing affects adenosine and cortisol and why I avoid it after noon
• How blue light at night suppresses melatonin and what to do instead
• How to reset your circadian rhythm using light, timing, and consistency
• Simple environmental changes that improve sleep quality immediately

None of this is extreme.
It’s not expensive.
And it’s all rooted in how the human nervous system actually works.

If you struggle with falling asleep, staying asleep, or waking up tired, this video will give you a clear framework to fix it at the root.

Scientific papers :
https://pmc.ncbi.nlm.nih.gov/articles...
https://pmc.ncbi.nlm.nih.gov/articles...