Join The Over 40 Alpha Brotherhood today for JUST $1!! - https://www.over40alpha.com/over-40-alpha-main-sales-page Welcome to the Over 40 Alpha Podcast, where we're delving into the often underestimated power of sleep. Joining us today is sleep expert Nick Lambe, whose journey from rehab to becoming a sleep coach gives him a unique perspective on the importance of quality shut-eye. Together, we're breaking down the science behind sleep, from circadian rhythms to the impact of light exposure and exercise timing. It's not just about clocking in hours, it's about optimizing the quality of your sleep to enhance your overall health and performance. Ever experienced social jet lag? We're exploring how sticking to a consistent sleep schedule can help you avoid it. Plus, we're sharing practical tips for creating the ultimate sleep environment, ensuring that your bedroom becomes your sanctuary for rest and recovery. If you're a night owl who hits the gym late, fear not. We've got strategies to help you balance your late-night workouts with the rest your body craves. And let's not forget about nutrition. Did you know that timing your meals to sync with your body's natural rhythm can make a world of difference in your energy levels and overall well-being? Whether you're a shift worker or simply someone who struggles to catch those Z's, we've got solutions for you. Because prioritizing sleep isn't just about feeling rested - it's about optimizing every aspect of your life, from productivity to athletic performance. So join us as we uncover the secrets of sleep and learn how mastering your circadian rhythm can unlock a whole new level of health and vitality. In This Episode:  00:00 Welcome to the Over 40 Alpha Podcast 01:48 Introducing sleep expert Nick Lambe: from Rehab to Sleep Coaching 07:16 The evolution of sleep awareness in the fitness industry 29:07 Breaking down sleep: the three essential mechanisms 46:11 The prime time for training: night classes unveiled 47:24 Adjusting to late night training: strategies for better sleep 48:41 Unlocking the secrets of sleep: quality over quantity 53:13 A comprehensive guide to harnessing light for optimal sleep 01:09:33 The power of routine: anchoring your sleep schedule 01:24:43 Nutrition and circadian rhythm 01:27:28 Exploring time-restricted eating: not Intermittent Fasting 01:30:56 Navigating eating windows on Outlier days 01:36:08 Exercise timing and its impact on your body 01:39:48 Circadian Health: prioritizing sleep and recovery 01:42:35 The role of circadian rhythms in overall health 01:46:39 A deep dive into temperature's role in sleep quality 01:53:00 Addressing challenges faced by shift workers02:03:26 Concluding thoughts and next steps Subscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685  Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men all around the world over the age of 40, 50 and 60 that struggle with health and fitness. I want to give a MASSIVE thanks to all who are stepping up and...