You know that feeling when you technically slept… but wake up feeling like you got hit by a sleep-deprivation bus? We get it.

In Part 2 of our Sleep Series, Sandi steps into the sleep confessional and shares what’s actually helped her sleep better, from understanding sleep stages and tracking her data, to magnesium glycinate, nighttime routines, ambient noise, and why red wine and late-night pasta are not the sleep hacks we hoped they’d be.

This episode blends real-life experimentation with nerdy-but-practical sleep science so you can start making small changes that add up to deeper, more restorative sleep.

We cover:

• The four stages of sleep (light, deep, REM) and why waking up at the wrong point in the cycle leaves you groggy
• How 90-minute sleep cycles explain why 7.5 hours can feel better than 8
• What Sandi’s Apple Watch sleep data reveals about REM, deep sleep, heart rate, and respiratory rate
• Why some people really can thrive on 4–6 hours (hello, genetic short sleepers) and why most of us are not those people
• How room temperature, light, and blue light (TV, phones, screens) quietly sabotage sleep
• The real story on melatonin, why it made Sandi feel hungover, and who it might be better suited for
• How alcohol (especially that “relaxing” red wine) disrupts deep sleep, REM, and your overnight repair work
• Why magnesium glycinate is Sandi & Dan’s sleep crush, how it supports the nervous system, and when to take it
• The difference between white noise, pink noise, and brown noise — and how to use each one
• Morning sunlight, circadian rhythm, and why getting outside early helps you fall asleep later
• Caffeine cut-off times and how late-night eating & drinking can trigger wakeups and anxiety
• Sandi’s real-life sleep experiments: dogs with dementia, 3 a.m. barking, red light lamps, sleep headbands, and all

If you’ve ever:

• Woken up exhausted after 8–10 hours
• Felt wired at night but wiped during the day
• Relied on wine, melatonin, or Netflix to “shut your brain off”
• Wondered if sleep tracking is worth it

…this episode is for you.

Links

• Questions or stories? info@thehealthhunt.com
• Social: @thehealthhunt_podcast
• Fullscript: Our curated practitioner-grade store with community discounts up to 25% off: https://us.fullscript.com/welcome/thehealthhunt

Disclaimer

The Health Hunt Podcast is for informational and entertainment purposes only and does not provide medical advice. We are not medical professionals. Always consult your licensed healthcare provider before changing your diet, exercise, supplements, or medications.

If this episode helped you feel a little less alone in your sleep struggles, share it with someone who’s also chasing better sleep, hit follow and leave a quick review so more tired tired humans can find us.