Mollie Eastman I Sleep Is A Skill

Mollie Eastman I Sleep Is A Skill Sleep Is A Skill help to optimize your sleep through technology, accountability, and behavioral chan

11/21/2025

🔥 SLEEP & SAUNA: Why heat can boost mood + nervous system resilience

In today’s episode, our guest joins us from INSIDE his sauna (!) and stands as one of the true pioneers of infrared therapy, Dr. Raleigh Duncan. Yes… he’s literally recording from the sauna :) while breaking down the science behind how heat + cold can transform your sleep and nervous system.

Since November is National Sleep Comfort Month and we are all still adjusting to the time change, this conversation is all about using nightly rituals to support better sleep, overall health, and wellness so you are not tempted to crash at 7:30 pm.

Dr. Duncan, founder of and creator of the patented Carbon/Ceramic and True Wave infrared systems (which boast some of the lowest EMF/ELF levels in the industry), explains what’s really happening when you step into the heat: your heart rate rises, your vessels open, and then your body drops into deep parasympathetic calm. Think dopamine release, muscle relaxation, and that “clear head” feeling we all crave.

We unpack:
• How contrast therapy could potentially support deeper sleep
• Why heat can boost mood + nervous system resilience
• His best strategies for jet lag recovery
• Who should and shouldn’t sauna before bed
• How to pair heat, cold, and breath for better nightly rest

If you’ve ever wondered how to use these tools to sleep better, travel smoother, and feel more regulated, especially during National Sleep Comfort Month, this one’s for you.

❓What’s your current relationship with heat or cold therapy, love it or still curious?

Comment "HEAT" below, and I’ll DM you the full episode plus a Black Friday Clearlight discount code/link.

11/05/2025

Did you know that iron plays a key role in how your brain regulates sleep?

It’s one of MANY hidden factors that can make or break your rest. Low iron can leave you feeling drained, foggy, and wide awake at night…while high iron can quietly damage your brain, disrupting the very neurotransmitters (like GABA & dopamine) that help you feel calm and focused. 🧠💤

Dr. Christy Sutton, () clinician, author, and root-cause detective behind The Iron Curse shares how she helps patients uncover hidden genetic landmines and restore balance through natural, personalized care.

In this episode:
🩸 The iron–sleep connection beyond restless legs (and why both low and high levels can steal your rest)
🧬 How genetics and hormones quietly shape your sleep, focus, and mood
🌙 What to test, what ranges really matter, and when inflammation hides the full story

Comment “IRON” and I’ll send you the link to the full episode.

10/01/2025

If your anxiety spikes and your HRV drops when you overdo coffee (especially late in the day!!), you’re not broken.

It’s just your system reacting to overstimulation, ongoingly (and it could be impacting your sleep, even if you don’t realize it!)!

Too much caffeine, especially later in the day, can raise heart rate, fragment sleep, and lower HRV. As someone who studies sleep for a living, I pay close attention to this research.

A massive umbrella review published in 2025 showed HRV is consistently altered when the nervous system is under strain.

That’s why I swapped my second cup of coffee for MUD\WTR (). The Original blend has about 35 milligrams of caffeine from chai compared to the 90 to 100 you get in coffee. I still feel focused, but my sleep and HRV trends thank me.

Try the swap for three weeks and notice the difference yourself.

Comment ‘HRV’ and I’ll send you the link to their starter kit with a free frother.

08/03/2025

Beware the blue light bedtime rabbit hole 🕳️

Blue light + your phone in bed = the perfect recipe for wrecked melatonin and rough sleep.

A late-night blue light 💡 bath + scrolling might feel harmless, but here’s what’s really happening:

💡Your brain stays in “day mode” under blue light

💡 Melatonin release is delayed or suppressed

💡Deep, restorative sleep doesn’t stand a chance 💤

It’s not just me saying this. 248 circadian scientists reached a global consensus that light bulbs at night, like the kind from plain ole bright light bulbs…disrupts sleep and damages your circadian health.

If you want better sleep and next-day energy, try this:

1. Park your phone and don’t bring it into your bed

2. Switch to incandescents and/or red/warm light in the evening

3. Save your scrolling for daylight hours, your body clock will thank you 🌙

📲Share this with the friend who “just checks one thing” in bed every night and LOVES the big light! 💡

08/02/2025

Poor Sleep and Loneliness Go Hand in Hand

We often think of sleep as something that happens in isolation, but your SOCIAL HEALTH plays a major role in how deeply you rest. 😳

Research shows that loneliness and social disconnection can keep your body in a subtle state of hypervigilance. When your nervous system doesn’t feel fully safe, sleep becomes lighter, more fragmented, and less restorative.

🙋‍♀️I feel this personally. As an only child, I could easily drift into only-child-mode and “happily” spend time on my own. I have to be intentional about prioritizing community and connection, but every time I do, I feel like a completely new person. My HRV agrees! 🫀💤

Humans are wired for connection and safety. When we feel supported, our bodies can finally let go and move into deep, restorative sleep.

Prioritize your people. Your sleep, and your nervous system, will thank you.

If this resonates, like, save, and share with someone who needs a reminder that connection is a sleep tool too.

07/31/2025

😎 Those Sunglasses Are Messing with Your Melatonin

I used to be obsessed with sunglasses. 😎

They were part of my wardrobe, my photos, my personality…I wouldn’t leave the house without them.

Then I learned that wearing sunglasses constantly was quietly sabotaging my circadian rhythm and my sleep. Your eyes need full-spectrum sunlight 🌈 to signal your brain’s master clock. That light tells your body when to release cortisol in the morning and melatonin at night.

If you block that light all day, your body never gets the message. Hormones misfire. Energy dips. Sleep suffers.

And yes… I’m saying stop and stare…in the general direction of the sun. Obviously not directly at it. 🙄 (What are we, low IQ? Kidding.)

Do sunglasses have a place? Of course. Driving, skiing, boating, or whenever safety calls for it.

…But the bigger crime is that most of us are light deficient and spending our lives indoors under dim light, only to block the natural signals our body craves.

Honestly, in most cases it’s not the sun you should be using sunglasses against, it’s the harsh, non-native blue light, like that you’ll find during a 8pm Target or Walmart run. Personally, if I need eye protection these days, I grab my blue blockers instead of shades.

Your melatonin, your energy, and your sleep will thank you. 🌞

📱 Share this with your sunglasses-obsessed friend.

07/29/2025

I study sleep for a living, and one of the most underappreciated (and deceptively obvious) disruptors I see is too much caffeine TOO LATE in the day.

Let me be clear: you can absolutely drink coffee and still sleep well.

There’s a lot of bioindividuality at play. Some people metabolize caffeine quickly, while others process it more slowly, which means it can stay in your system longer and affect your nervous system, cortisol rhythm, and melatonin production later in the evening.

Fun fact: The CYP1A2 gene helps determine whether you're a fast or slow caffeine metabolizer.

For many of my clients, and at times in my own life, one of the smartest moves has been layering in better alternatives. That means having your morning coffee and something like Mud\Wtr mid-morning or in the afternoon to extend focus, without risking jitters, a crash, or poor sleep.

Mud\Wtr is one of my go-to tools for this. Their blend of mushrooms and adaptogens supports focus, energy, and immunity. No sugar, a fraction of the caffeine, and it tastes like chai and cacao. I especially love it with their coconut milk powder—super creamy, super clean, and deeply satisfying.

Comment 'RITUALS' for 15 percent off their Starter Kit, a free frother, and 45 days of access to their meditation app. I’ll DM you the link.

Sleep-smart swaps like this are a powerful way to support your rhythm while still getting things done...and sleeping great while doing it!

07/27/2025

Get outside today.

☀️ Your sleep depends on it.

Sunlight isn’t just for mood, it’s your body’s master timekeeper. ⏰

🌈 When light hits your eyes 👁️, it sets your circadian rhythm.

🌈 When light hits your skin, it supports cellular clocks throughout your body and helps produce subcellular melatonin, your body’s in-house antioxidant and sleep prep hormone.

This isn’t just about morning light.

Midday UVB helps build melatonin stores for nighttime repair.

Late afternoon light helps wind down your nervous system.

📉 Skip the sun, and your body stays confused about when to be alert vs. when to rest.

📈 Soak it in, and you cue your system to repair, restore, and actually sleep.

So today, walk outside. No sunglasses for a few minutes (and build to more!).

Expose your skin. Let your eyes and your body register the full spectrum of light. 🌈

It’s one of the most powerful (and free) ways to upgrade your sleep.

Drop a 🌈 if you’re getting your dose of daylight.

07/16/2025

Sharing a bed with a snorer?! 🙉 Or maybe… you’re the one creating the nighttime noise?!!

Here’s what most people don’t realize:
Snoring isn’t just annoying, it can be a sign of sleep-disordered breathing, and we need to address it…today!

Yes: always test. Always build a full treatment plan.

AND don’t overlook tools that can support you as you do.

The new Pod 5 doesn’t just cool your bed (which, fun fact, can actually help minimize snoring and reduce the severity of sleep apnea in some people), it also includes positional sensing(!).

That means subtle adjustments to your sleeping position that may reduce snoring events without even waking you up. No, it’s not a standalone solution. But paired with the right testing and treatment plan? This might just become one of your favorite tools for better sleep (and quieter nights).

—

👯‍♀️ Send this to someone who sleeps like a freight train!!

💻 Use code SLEEPISASKILL at for discount!

07/14/2025

Yes, it’s been raining a LOT here in Texas for an ungodly amount of days ☔️ 🫠

Even when it’s cloudy or raining, the light outside is still powerful enough to set your internal clock—and support better sleep tonight. 🌧️☀️

On a gray day, outdoor light can still reach 1,000 to 10,000+ lux, which is more than enough to trigger your body’s circadian rhythm (aka your sleep-wake system).

💡 Indoor lights? Usually under 500 lux, not nearly enough to anchor your internal timing.

That’s why stepping outside in the morning, even when it’s wet, isn’t just a feel-good habit—it’s a foundational one for great sleep, better mood, metabolism, and energy.

It’s not about being perfect—it’s about being consistent.

Even when it’s gray. Even when it’s inconvenient.

And honestly, it feels pretty good to become the kind of person who honors their rhythm no matter what the weather’s doing.

—
✨ Save this if you’re working on your sleep routine

👯‍♀️ Send it to a friend who always skips cloudy mornings

🧠 Want to go deeper? Years ago, I interviewed Dr. Jamie Zeitzer, a leading circadian scientist, on the podcast to unpack how even short bursts of outdoor light can shift your biology.

Comment ‘RAIN’ for the episode!

06/29/2025

There was a time I couldn’t sleep more than a few hours a night.

I tried everything—supplements, gadgets, trackers—but my body stayed on high alert.

What finally shifted things wasn’t in a bottle.

It was outside.

Getting morning sunlight in my eyes.

Letting UVA and UVB light hit my skin.

Walking under trees without my phone.

These strong (and consistent— remember, sleep loves consistency!) circadian cues—especially from sunrise to sunset...and true darkness at night—started to retrain my biology.

It was like my body remembered something ancient.

In Japan, doctors prescribe “forest bathing” (shinrin-yoku) because it measurably reduces stress markers.

This isn’t just a nice-to-have. It’s necessary.

I didn’t realize it at the time, but I was stuck in a chronic cell danger response.

And nature—light, trees, stillness—was the safety signal my body had been waiting for.

Modern life hijacks our rhythms: bright nights, dark mornings, artificial everything.

But your body was built for sunlight, trees, and rest.

Stop ignoring the rhythms of nature.

Your sleep (& physical/mental health!) depends on it.

06/25/2025

You’re waking up at 3AM. You’re exhausted every day. You’ve “tried everything”.

But still haven’t tested for sleep apnea? 😅

Here’s the deal: disrupted breathing at night isn’t just a snoring issue—it’s a nervous system disruption, a melatonin suppression trigger, and in quantum biology terms, it’s a mitochondrial stressor.

Low oxygen at night = more inflammation, worse recovery, and poor subcellular melatonin production.

That means even if you think you’re getting sleep… your cells don’t agree 🧫.

And the best part?
📦 You can now get an at-home test for ~$100, no lab visit needed. Just a ring 💍, a band, or a sensor—and actual data to work with.

You can’t optimize what’s unknowingly breaking your sleep cycles every night.
Test first. Then optimize

Your mitochondria will thank you 🧬💤

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