The Skull Score: Sleep Basics

Описание: Sleep isn’t a luxury you earn after productivity — it’s the operating system.

After flipping from night shifts to days, I felt “fine”… until my wearable showed a literal skull recovery score. That moment kicked off a deeper dive into how sleep actually works — and what to do about it.

In Episode 4 (Sleep Basics), we cover:
• Sleep architecture (NREM/REM) and why sleep happens in cycles
• The two-process model: sleep pressure + circadian rhythm
• Melatonin and cortisol: the handoff that sets your night/day rhythm
• The levers that matter: light, meal timing, temperature, exercise, social schedules, and alcohol
• What big cohort studies suggest about sleep and long-term health
• A practical 80/20 Tier 1 sleep plan you can start tonight
• Tier 2 red flags + why CBT-I is a cornerstone for insomnia
• A shift-work teaser: my “day system” for mornings, swings, and nights

Challenge: pick 1–2 Tier 1 habits and run them for 7 days. Consistency beats perfection.

▶ More resources: DrCois.com

Disclaimer: Educational purposes only. This content does not provide medical advice and does not establish a physician–patient relationship. If you have symptoms concerning for a sleep disorder or other medical condition, please seek care from a qualified clinician.