"One hour less sleep at night than your body needs ages you 11 years of testosterone."
In this new episode of Delay The Decay, we welcome Dr. Melissa Milanak, a clinical psychologist and sleep expert, to talk about why high achievers sacrifice sleep and how better sleep improves health, relationships, leadership, and performance. Dr. Melissa explains sleep stages (light/core, deep, REM), how sleep architecture changes with age, and how circadian rhythm, light exposure, and technology affect sleep.
She shares practical strategies from CBT-I, including treating the bed only as a place for sleep, techniques to quiet racing thoughts, guidance for middle-of-the-night awakenings, and a “sleep window” method to increase sleep efficiency. We also cover sleep apnea signs, risks, and testing options, and her upcoming book, Sleep for Success.
00:00 Welcome and Guest Intro
03:55 Essentialism and Sleep Tradeoffs
07:36 Glucose Spikes and HRV
10:24 Sleep Trauma and PTSD Link
13:29 Sleep Stages Explained
18:40 Boosting Deep and REM Sleep
22:42 Why Ambitious People Need Sleep
26:59 Circadian Rhythm and Light
29:48 Melatonin Timing and Quality
35:08 Magnesium Types and Stacking
39:18 Top Sleep Tips Stimulus Control
45:28 Quiet the Racing Mind
50:59 CBT-I and Sleep Window
55:16 Sleep Window Steps
01:02:22 Sleep Apnea Risks
01:05:38 Symptoms and Wrap Up
Thank you Dr. Melissa Milanak for being a guest on Delay the Decay!
Find her on social media:
- Melissa's website: https://melissamilanak.com/
- Melissa on Instagram: https://www.instagram.com/drmelissamilanak/
- Melissa's TED Talk: https://youtu.be/l2IP0HXtv1k?si=F-KUnxwfhaMz7ZaA
Delay the Decay is a podcast for unashamedly ambitious people who want to live healthier, lead better and love deeper by prioritizing what’s really important in life.
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Dan Harty is a coach, entrepreneur, and former pastor, who helps people build resilience in body, mind and spirit by emphasizing faith, fitness, and fighting the natural decay with daily habits rooted in biblical truths. Find Dan on social media:
- Dan on Instagram: https://www.instagram.com/dharty123/
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- Dan’s Guides: www.danhartyguides.com
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