In this episode, Rav Arora interviews Dr. Nareena Ramlakan, a physiologist and sleep therapist, about the importance of sleep and how to improve sleep quality. They discuss various topics including the current sleep discourse, the difference between martini sleepers and sensitive sleepers, the role of inner safety in sleep, and the challenges of sleeping on airplanes. Dr. Ramlakan emphasizes the need for an inside-out approach to sleep, focusing on emotional and mental well-being in addition to external factors like light and exercise. She also highlights the importance of individualized approaches to sleep and the role of somatic work in achieving better sleep. In this part of the conversation, Nerina RamLakhan discusses the importance of rest and preparation for better sleep on an airplane. She emphasizes the need to train the nervous system to rest and relax in waking hours, which will translate to better sleep during travel. She also introduces the concept of power napping and explains how it can help improve energy levels and overall sleep quality. Nerina highlights the significance of deep sleep and its role in growth hormone production and organ regeneration. She shares a chart that correlates specific organ systems with different phases of deep sleep. While the scientific research on these correlations is still limited, Nerina draws from her extensive experience working with clients to support her observations. In this final part of the conversation, Nerina RamLakhan discusses the importance of going to bed earlier before midnight and the impact it has on mental health. She highlights the trend of young people going to the gym at night instead of getting enough sleep and the potential long-term health consequences. She also explains the connection between the circadian rhythm and the natural rhythms of nature, emphasizing the importance of going to bed as the light levels start to drop. She provides practical tips for improving sleep, including eating breakfast within 45 minutes of waking up, avoiding caffeine as a substitute for food, staying hydrated, going to bed earlier, and cultivating a healthier relationship with technology. She also reassures people that it is normal to wake up during the night and offers techniques for falling back asleep. This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit www.illusionconsensus.com/subscribe