TMHS 874: Fix Your Sleep TONIGHT With These Science-Backed Tips

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Mar 3, 2025

Dr. Mark Hyman, a leading physician in integrative and functional medicine, shares invaluable insights on enhancing sleep quality. He discusses how sleep affects body composition and hormonal balance, and the surprising link between melatonin and fat burning. Listeners will learn practical tips, such as optimizing nutrition and workout timing for better sleep. Hyman also highlights the impact of air quality and blue light on sleep, providing science-backed strategies for a restful night. Get ready to transform your sleep tonight!

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ADVICE

Supporting Gut Microbiome

Avoid processed foods, excessive antibiotic use, and exposure to pesticides and herbicides to protect your gut.
Consume fermented foods regularly to support beneficial gut bacteria.

ADVICE

Sleep Nutrients

Consume "good sleep nutrients" daily, including vitamin C, calcium, and omega-3s.
These nutrients contribute to better sleep quality and duration.

ADVICE

Magnesium Matters

Address magnesium deficiency, which can cause sleep disturbances.
Increase magnesium intake through diet or topical application.

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If you want to look better and feel better, one of the best things you can do is improve your sleep quality. Getting high-quality sleep impacts every function in your body, including your cognitive function, metabolic processes, immune function, and everything in between. Today, you’re going to learn how to unlock the secrets to a better night’s rest. On this episode of The Model Health Show, you’re going to hear my interview from The Doctor’s Farmacy with Dr. Mark Hyman. This conversation covers the topic of sleep wellness, including how to eat for better sleep, how to create a solid nighttime routine, and so much more. You’re going to learn how your sleep quality can impact your body composition, how to time your workouts for better sleep, and the exact nutritional inputs your body needs to generate healthy sleep-related hormones. This interview is full of science-backed tips that can move the needle on your sleep quality immediately. If you’re ready to get better sleep tonight, this episode is for you!

In this episode you’ll discover:

The link between lifespan and telomere length.
How your sleep quality can affect your body composition and overall appearance.
The connection between melatonin, brown adipose tissue, and your ability to burn fat.
Why microbial health can impact sleep quality.
Why sleep nutrients are, and how to add more into your diet.
What you need to know about cortisol rhythms.
Why the time you workout could affect your sleep quality.
The truth about blue light.
How to create a healthy evening routine.
Why you might want to throw away your bedroom tv.
How natural light impacts your sleep cycles.
The importance of calming your inner chatter with a practice like meditation.

Items mentioned in this episode include:

Jaspr.co/model - Use code MODEL for $200 off the best air purifier on the market!
Organifi.com/Model  - Use the coupon code MODEL for 20% off + free shipping!
Sleep Smarter - Upgrade your sleep habits with my national bestselling book!
The Doctor’s Farmacy - Check out Dr. Mark Hyman’s podcast!

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This episode of The Model Health Show is brought to you by Jaspr and Organifi. Go to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market! Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.