Click here to download the full transcription as a formatted PDF. Episode Summary Welcome to The No Cap Health Show, a podcast inspired by Dr. Brian Boxer Wachler’s extremely popular TikTok channel with over 3 million followers. Every week, Dr. Brian uses a light-hearted approach and shares health trends popular on the app. Using his decades of experience in medicine and ability as an expert researcher he confirms (No Cap) or debunks (Cap) the topic and shares best practices with listeners. New episodes will be released every Wednesday. In this episode, Dr. Brian tackles one of the most popular topics he sees on TikTok: How to Sleep Better. Dr. Brian discusses the importance of having proper sleep hygiene, lists a number of ‘sleep stealers,’ and provides four key strategies that can help improve sleep, including utilizing ear plugs and washing your sheets. If you’re enjoying the show, we’d love it if you leave the show a Rating & Review at RateThisPodcast.com/NoCap. Key Takeaways 03:19 – Dr. Brian introduces Part One of today’s topic, How to Sleep Better 07:05 – Dr. Brian talks about two critical reasons why we need proper sleep and explains the importance of sleep hygiene 09:30 – Dr. Brian provides a list of top ‘sleep stealers’ 13:23 – Dr. Brian shares four things that can help you sleep better 20:49 – Dr. Brian tells a quick story about dirty laundry 22:26 – Dr. Brian provides the No Cap Recap for today’s episode and encourages listeners to reach out and Rate and Review this podcast on RateThisPodcast.com/NoCap. Tweetable Quotes “There’s other ways to be able to help sleep better and we’re gonna talk about that in just a moment. But, alas, first let us pose the question, ‘Why is sleep even important?’ I mean sleep was so last year. It’s really not important anymore. Well, I’m kidding. Of course it’s really important. And there’s so many health benefits on so many levels.” (05:30) (Dr. Brian) “Let’s talk about two really good reasons that we need proper sleep. Number one is sleep keeps us mentally sharp. It’s really important for our brain and also helps with memory. Number two, lack of sleep increases the risk, in adults, of heart attacks and strokes.” (07:05) (Dr. Brian) “Caffeine’s in lots of things besides just coffee and tea; it’s in chocolate, sodas, energy drinks. And it can keep you up. So, when people are particularly sensitive to caffeine then even caffeine at noon can have an effect at nighttime.” (09:46) (Dr. Brian) “Most people sleep either belly or on their side. And, the issue with sleeping on your belly is that it causes your head to turn, and it can increase neck and back pain. Certainly that can interfere with getting a good night’s sleep.” (16:59) (Dr. Brian) “Snoring can also be associated with sleep apnea, which is where the breathing is effected to the point that there’s reduced oxygen. And that can really interfere with sleep.” (18:21) (Dr. Brian) “Washing your sheets can help you sleep better. Yes, that’s true and it’s been studied. Plus, doesn’t it just feel so good when you put on your PJs and you slip into that nice, freshly washed pair of sheets in your bed?” (20:20) (Dr. Brian) Resources Mentioned NCHS Links Mentioned NCHS Footer Powered by FullCast