{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2F675cc68b-bc9a-4609-ad4b-e608dd2a188a","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"<iframe style=\"width: 100%; height: 200px;\" title=\"The Ultimate Guide to a Good Night's Sleep | Ep. 319\" frameborder=\"0\" scrolling=\"no\" allow=\"clipboard-write\" seamless src=\"http://player.captivate.fm/episode/675cc68b-bc9a-4609-ad4b-e608dd2a188a\"></iframe>","title":"The Ultimate Guide to a Good Night's Sleep | Ep. 319","description":"I'm addressing a much-requested topic today: sleep optimization.   Sleep is vital for a healthy mind and body, but most of us were never taught how to truly optimize it.  Let me break it down into three phases: Before You Sleep: Set a consistent bedtime to ensure you have enough hours for rest.During Sleep: Create the ideal sleep environment by keeping your room dark, cool (around 65-68\u00b0F), and quiet.Waking Up: As soon as you wake, expose yourself to natural light for 10-15 minutes to re...","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/47383c66-53cb-405c-8c77-749e8dcd74d5/8ty0x4mq8o4eavwg35qzu9nrjqys.jpg"}