Same time, every morning
The one rule that matters more than any other: getting up at the same time, weekends too.
30 minLatest episodes
A new episode every Tuesday evening on Spotify, Apple Podcasts and YouTube.
- Watch
WatchA warm shower, an hour before bed
Why warming up helps you cool down, and how long before bed it works best.
22 min
WatchWhen you wake at three
What to do with the hours in the middle of the night, without the clock and without the phone.
35 min
WatchMorning light on a winter street
Ten minutes outside soon after waking, even on a grey day, and why it moves your evening sleepiness earlier.
28 min
WatchReading on paper in bed
Why a paper book helps you fall asleep when a phone keeps you up, and what to read.
26 min
WatchTen years of night shifts
What I learned about sleep working nights as a nurse, and the habits I kept when I stopped.
41 min
WatchDim the lights two hours early
Lamps instead of ceiling lights, warm bulbs, and the small changes that tell your body it is evening.
29 min- Watch
Coffee, and when to stop
How long caffeine stays with you, and the cup at four o'clock that costs an hour of sleep.
33 min 
WatchWriting tomorrow down so it stays on paper
A five-minute list before bed, and what it does to the thoughts that keep you awake.
27 min
WatchA walk after dinner, not a run
Why a slow twenty minutes outside after eating helps sleep more than a hard workout late at night.
31 min
Lights Low Letter
A short email every Tuesday with the new episode and one small thing to try that evening.
2026-11-05
2026-11-04
2026-11-03
2026-11-02