In this solo podcast episode, Dr Mike Hart provides actionable, evidence-backed strategies to improve overall circadian rhythm and consequently enhance sleep quality. He discusses the importance of a regulated sleep-wake cycle and its impact on hormone release, metabolism, immune function, and general well-being. Various methods to maintain a healthy circadian rhythm are explored, including the benefits of morning sunlight exposure, the role of blue light blocking in the evening, and the timing of meals and exercise. He also touches on the effects of caffeine and alcohol on sleep, the ideal sleep environment, and additional supportive practices like social interaction, light physical activity, and evening routines that promote relaxation.

Links:

Dual Orexin Receptor Antagonists (DORAs)

Forgiveness & Better Sleep (PubMed)

Omega-3 (Fish Oil / EPA)

Show Notes:

• (0:00) Welcome back to the Hart2Heart Podcast with Dr. Mike Hart

• (01:30) Natural sleep improvement tips

• (02:33) "Cortisol isn’t bad—it’s about timing. You want it high in the morning and low at night for better sleep."

• (04:30) Behavioral modifications and supplements

• (08:30) Introduction to prescription sleep medications

• (10:00) Dual orexin receptor antagonists (DORAs)

• (14:30) Z-Drugs: Benefits and risks

• (18:00) Benzodiazepines: Usage and caution

• (20:30) Doxepin and H1 inverse agonists

• (22:30) Gabapentinoids for sleep and pain

• (26:30) Alpha adrenergic agents

• (31:30) Sedating antidepressants

• (37:30) Sodium oxybate for narcolepsy

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The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to

cutting through the noise and uncovering the most effective strategies for optimizing health,

longevity, and peak performance. This podcast dives deep into evidence-based approaches to

hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise

protocols, leveraging sunlight light, and de-prescribing pharmaceuticals—using medications only when absolutely necessary.

Beyond health science, we tackle the intersection of public health and politics, exposing how

policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.

Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary

(Commissioner of the Food and Drug Administration (FDA) and high-profile names such as

Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).

If you're ready to take control of your health and performance, this is the podcast for you. We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.

Connect on social with Dr. Mike Hart:

• Instagram: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart