The free app Reverie, developed by a Stanford psychiatrist, uses a 15-minute clinical hypnosis script to train your brain to fall asleep and stay asleep.

For restless leg syndrome, raising ferritin (iron stores) to an optimal level of over 100 can be as effective as dopamine medications.

The recently discovered glymphatic system activates during deep sleep to wash out metabolic debris like amyloid plaque, which is linked to Alzheimer's disease.

One speaker found through personal experimentation that finishing all food by 11 AM or noon dramatically improved his sleep scores, resting heart rate, and sleep quality.

Consistently waking up at 3 or 4 AM often means you've run out of melatonin and should try going to bed an hour earlier instead of later.

Your autonomic nervous system is like a seesaw between alertness and calmness, and maintaining health involves actively 'surfing' between these states rather than getting stuck.

Getting bright sunlight within an hour of waking sets a timer for your body to release melatonin 14-16 hours later, promoting sleep.

Exposure to bright light of any color between 11 PM and 4 AM can suppress dopamine release for several days, making blue-blockers insufficient if lights are too bright.

Viewing sunlight around sunset can lower your retina's sensitivity to light, offering some protection against the negative effects of artificial light exposure later in the evening.