Sleep isn’t a luxury; it’s the foundation of every system in your body.
In this episode of The Dr. Kumar Discovery Podcast, Dr. Ravi Kumar explores the neuroscience, hormones, and daily habits that drive great sleep. You’ll learn how to optimize circadian rhythm, manage sleep pressure, and use evidence-based strategies to restore energy, focus, and long-term health.

Episode Highlights

• The Architecture of Sleep — what happens during light, deep, and REM sleep
• Two Forces of Sleep — how circadian rhythm and adenosine work together
• Sleep and Health — how poor sleep drives insulin resistance, inflammation, and hormone imbalance
• The Science of Light — how morning and evening light shape your sleep clock
• Temperature Matters — why a cool room and warm extremities promote deep sleep
• Consistency Counts — how regular sleep timing prevents “social jet lag”
• Supplements That Work — magnesium, glycine, L-theanine, and tryptophan explained
• Melatonin Myths — when it helps, when it doesn’t
• Mind Before Bed — how mental wind-down reduces insomnia
• The Hidden Factor — what to know about sleep apnea and when to get evaluated

Show Notes

The Science of Sleep

Sleep is an active biological process that repairs tissue, consolidates memory, balances hormones, and clears waste from the brain. Deep sleep triggers growth hormone release, resets cortisol, and restores metabolism. REM sleep connects emotion and memory, acting as nightly therapy for the mind.

How Sleep Works

Your body’s sleep rhythm runs on two systems. The first is circadian rhythm, the 24-hour clock synchronized by light entering the eyes each morning. The second is sleep pressure, driven by adenosine buildup during wakefulness. When these align—high sleep pressure meeting an open circadian gate—you fall asleep easily and naturally.

How Much Sleep Do You Need?

Adults need seven to nine hours per night. Anything less consistently impairs focus, mood, metabolism, and cardiovascular health. Children and teens need even more, as their brains are still developing. Regular sleep schedules strengthen circadian rhythms and improve restorative sleep quality.

The Foundation: Light, Temperature, and Timing

Morning sunlight within the first hour after waking anchors your circadian rhythm and boosts morning cortisol. In the evening, dim warm light preserves melatonin.
Keep your bedroom cool, around 68°F, and allow your body to release heat through hands and feet. Consistent bedtimes and wake times train every clock in your body—from your brain to your liver.

Supplements That Support Sleep

Tier 1: Start with magnesium (250–300 mg of elemental magnesium, ideally as glycinate) and glycine (3 g before bed).

Tier 2: If needed, add L-tryptophan or L-theanine for deeper relaxation.

Tier 3: Options like ashwagandha, saffron, or tart cherry extract may help, but try one at a time.

Melatonin: is best reserved for circadian rhythm shifts like jet lag or night shifts.

When to Screen for Sleep Apnea

If you snore loudly, wake up gasping, or experience daytime fatigue, you may have sleep apnea. Take the STOP-BANG questionnaire here: http://www.stopbang.ca/osa/screening.php
If your score is high, talk to your doctor about a formal sleep study. Treating sleep apnea can dramatically improve energy, blood pressure, and long-term health.

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Cheers!