In this episode, Andrew and Catherine dive into the science and habits of better sleep. They share their personal journeys of transforming from night owls to sleep enthusiasts and offer practical tips to improve your sleep quality. From resetting your circadian rhythm to creating a sleep sanctuary, this episode is packed with actionable advice to help you wake up feeling refreshed and ready to conquer the day.

• The Sleep Struggle: Catherine shares her battle with poor sleep and how she turned it around.
• Circadian Rhythm: Why morning sunlight and evening dimness are crucial for quality rest.
• Sleep Sanctuary: How to design your bedroom for optimal sleep.
• Tech and Tools: The benefits of blue-light blocking glasses, grounding mats, and more.
• Creating a Sleep Routine: How small, consistent habits lead to lasting sleep improvements.

1. Reset Your Circadian Rhythm: Get 15 minutes of sunlight in the morning and dim lights in the evening.
2. Create a Sleep Sanctuary: Use blackout curtains, keep your room cool, and remove devices that emit blue light.
3. Implement Wind-Down Habits: Read a paper book, wear blue-light-blocking glasses, and limit screen time an hour before bed.
4. Try Grounding Mats: Connect with the earth’s energy using grounding sheets or mats for deeper sleep.
5. Stick to a Sleep Schedule: Aim for consistent bed and wake times to train your body for better rest.

• "Your bedroom should feel like a sanctuary, not a second office."
• "Sleep isn’t just a health choice; it’s self-care at its core."
• "Limiting nighttime food and screens taught me how much my habits were sabotaging my rest."
• "A good night’s sleep changes everything—it’s the foundation for better mental health."
• "Progress, not perfection. Start small, and better sleep will follow."

• "Your circadian rhythm knows what to do—sunlight in the morning, dim light at night."
• "You don’t need perfection to sleep better—just pick one habit and start."
• "A cooler room is a happier sleep zone—your body will thank you."
• "Blue light tricks your brain into thinking it’s daytime, even at midnight."
• "Master sleep, and you’ll master your day."

• Andrew: Loving his Neurovisor, a light and sound therapy device that resets his circadian rhythm and improves his mood.
• Catherine: Thrilled with her heated blanket, a cozy gift from her kids that makes her bedtime routine even more delightful.

• Sleep Smarter by Shawn Stevenson – A comprehensive guide to improving sleep quality.
• Blue-Light Blocking Glasses – Protect your sleep by reducing screen exposure.
• BedJet – Temperature-controlled comfort for the ultimate sleep experience.

• Visit Five Year You to explore more...