Ep. 18 | Discovering the Three Pillars for Better Sleep with Dr. Bhopal

Brain Power with Dr. Eko

Unlock the secrets to rejuvenating sleep with Dr. Bhopal from Pacific Integrative Psychiatry, who gracefully dissects the intricate dance between sleep and mental health. Our enlightening chat navigates through her holistic approach to well-being, targeting nutrition, gut health, and mind-body practices. Dr. Bhopal unveils her three pillars of sleep—circadian rhythm, sleep drive, and the nervous system—and sheds light on actionable advice to sync our body clocks. She emphasizes the transformative effect of light exposure on our alertness and overall health. For stressed parents and restless souls, this episode is a haven of insight, offering practical tips and a guiding hand towards the restful embrace of sleep that has long eluded them.
As we wade through the waters of daily habits that can significantly augment sleep quality, Dr. Bhopal serves up a platter of knowledge—ranging from the benefits of high-fiber snacks to the science of adenosine buildup in our brains. Discover why caffeine should say goodnight well before you do and learn about alternatives that can lull you into a peaceful slumber. Explore the calming practices of journaling and scheduled worry time to soothe your mind before bed. For those who have tried seemingly everything, this episode could very well be the lighthouse in your search for nocturnal serenity. To continue your journey to better sleep and mental clarity, follow Dr. Bhopal's ongoing work at Pacific Integrative Psychiatry and her YouTube channel, Intra Balance.

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บท

1. Optimizing Sleep Quality With Three Pillars (00:00:00)

2. Optimizing Sleep Through Daily Practices (00:11:58)

3. Improving Sleep Through Small Changes (00:21:00)