10-Hour Rule: Spiders, Sleep & the Science of Caffeine
A NASA spider experiment. Modern sleep science. And one simple rule. This episode explains why caffeine affects sleep and anxiety more than most people realize — and how setting a 10-hour cutoff can h...
10 Jan 6min
The 100-Step Habit
An old Chinese proverb says that walking after meals leads to a long life. In this episode, we connect that wisdom with modern science and explain how a short walk after dinner can help you sleep bett...
9 Jan 3min
What Most Discipline Systems Leave Out
Most discipline systems focus on rules, grit, and self-control. But they often leave out the very thing that makes discipline worth it. In this episode of Night Shift, Justin introduces the Essential ...
8 Jan 4min
Why That Nightcap is Stealing From Tomorrow
Most people think alcohol helps them sleep. It doesn’t. It sedates the brain, fragments the night, suppresses REM sleep, and quietly disrupts emotional regulation for days afterward. Drawing on sleep ...
8 Jan 3min
Stop Waking Up at 2 A.M
There’s a certain kind of tired that comes from waking up in the middle of the night and knowing you might not fall back asleep easily. In this episode, we explore why those wake-ups happen, how eveni...
6 Jan 3min
A Tool to Let Your Mind Rest at Night
If your body is tired but your mind won’t shut off, this episode is for you. In this Night Shift, Justin shares a simple practice he learned from Craig Ballantyne and expanded through ideas from Tim F...
5 Jan 5min
One Decision Away from a Different Life
It starts with the decision not to press snooze. In this episode of Night Shift, Justin S King explores the science of beating morning hesitation, and the quiet power of one small decision to change y...
5 Jan 5min
Powerful 5 Minute Exercise Before You Sleep
The moments before sleep are when change happens fastest. In this episode of Night Shift, you’ll learn a simple visualization practice that uses imagination, emotion, and identity to align your subcon...
3 Jan 4min
