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[ TLDR Description ]
Add Life to Years brought to you by Dendro — brings you the latest science-backed advice to help you live healthier. In this episode, our host, Karl Schopf, interviews our expert guest, Dr. Jatin Joshi on sleep health. You'll learn what constitutes good sleep health, how environmental factors impact your sleep, practical tips for creating the ideal sleep environment, and the truth about caffeine and alcohol's effects on your rest.
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• Karl's LinkedIn
• Jatin's LinkedIn
[AI Show Notes]
Keywords: sleep behaviors, wind-down routine, sleep supplements, bioavailability, evidence-based supplements, magnesium forms, liquid supplements, sleep as a skill, phone usage habits, supplement quality
Summary: In this conversation, Karl Schopf and Dr. Jatin Joshi explore behavioral modifications to improve sleep quality. They discuss practical wind-down routines, the importance of treating sleep as a trainable skill, and how to break harmful phone habits before bed. The conversation shifts to an in-depth discussion on sleep supplements, emphasizing evidence-based approaches, ingredient quality, bioavailability, and why supplements should be viewed as tools rather than magic solutions.
Takeaways:
• Treat sleep preparation like going to the gym—it's a process that deserves dedicated time and routine.
• Block time in your calendar for sleep and wind-down periods, just as you would for other important activities.
• Never sit or lie in bed with your phone; if you must use it, stand up to discourage prolonged scrolling.
• Waking up naturally before your alarm is a sign that your sleep routine is working effectively.
• Early birds and night owls should honor their chronotype rather than forcing themselves into misaligned schedules.
• Evidence-based supplements must demonstrate safety, efficacy, and proper dosing through clinical trials.
• Bioavailability matters more than dosage—liquid forms typically absorb better than capsules or tablets.
• Different forms of the same ingredient (like magnesium oxide vs. glycinate) have vastly different absorption rates.
• Supplements are tools to support sleep habits, not magic pills that replace behavioral and environmental changes.
• How you feel upon waking is more important than wearable data—subjective experience matters most.
Titles: Sleep as a Skill: Building Better Bedtime Behaviors, The Truth About Sleep Supplements: Evidence Over Marketing
Sound Bites: "Think of sleep as a process, the most important process you're going through.", "We're all looking for that magic pill, but unfortunately there isn't one.", "Bioavailability matters more than how much is in the bottle."
Chapters:
• 00:00 Introduction to Episode 3
• 02:15 Behavioral Modifications: Phone Habits and Wind-Down Routines
• 08:45 Karl's Personal Sleep Routine and Tracking
• 15:30 Waking Naturally vs. Multiple Alarms
• 20:10 Chronotype Alignment: Early Birds vs. Night Owls
• 26:40 Sleep as a Trainable Skill
• 32:00 Introduction to Sleep Supplements
• 38:20 Evidence-Based Approach to Supplement Selection
• 45:15 Bioavailability: Forms, Dosing, and Ingredient Quality
• 52:30 Conclusion & Wrap-up
