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Sleep Dr Chris Helping you get the best quality sleep of your life 💤

If you work night shifts, the goal is to keep your body clock as strong as you can. Night work throws off the body clock...
10/13/2026

If you work night shifts, the goal is to keep your body clock as strong as you can. Night work throws off the body clock that tells you when to sleep and wake. That’s why when you eat and how much light you get are worth paying attention to. If your schedule is messing with your sleep and leaving you tired, you can go with a nap + caffeine before your shift as a good first step in the right direction.

Comment DAY SLEEP and I’ll send you the free guide that helps night shift workers sleep as a first start.

10/13/2026

Some of the biggest changes to your night happen hours before you ever get into bed. That means a small adjustment at the right time of day can go a long way. Chasing a perfect night of sleep can start to feel like one more thing on your to do list, and that pressure deserves some kindness too. I put together a 7 Day Sleep Reset that walks you through one small change a day, so you never have to overhaul everything at once.

Comment SLEEP FIX and I’ll send the 7 Day Sleep Reset Guide to you.

Waking up groggy after a nap is probably happening because the nap was too long. Short naps can boost mental functioning...
10/13/2026

Waking up groggy after a nap is probably happening because the nap was too long. Short naps can boost mental functioning and memory, and they can reduce stress too. Naps can also lift your mood and improve alertness. Aim for around 1-3 PM, when your body naturally experiences a dip in energy.

Comment NAP GUIDE and I’ll send you Nap Science, a free guide with tips to help you nap better.

10/12/2026

How many hours did you sleep last night? Be honest 👇

Most adults need 7 or more hours, most nights. That's the healthy range.

The warning sign is under 6 hours most nights. Your focus, mood, blood sugar and immune system all start paying for it, usually before you notice.

And "I'm used to 5" is not a flex. In sleep studies, people living on short sleep stopped feeling sleepier, but their focus kept getting worse. Feeling fine is the trap.

I'm a double board-certified sleep doctor, and I count down a new sleep number in this series. Follow so you catch the next one.

Comment SLEEP FIX and I'll send you my 7-Day Sleep Reset.

10/12/2026

Why does bedtime feel like a negotiation you never quite win? The amount of sleep kids need changes as they grow, so a bedtime that worked last year may need a fresh look. Rough bedtimes happen in loving homes every day, and the routine around them is a good place to start making changes. A calmer bedtime gets built from small changes you can keep up with every night.

Comment KIDREST and I’ll send you my Kids Sleep Masterclass to your messages.

If you’re neurodivergent lying in bed wide awake, the moment to get up comes after about 15 to 20 minutes. The bigger go...
10/11/2026

If you’re neurodivergent lying in bed wide awake, the moment to get up comes after about 15 to 20 minutes. The bigger goal is training your brain to connect your bed with sleep. Turning your screens off at least 60 minutes before bed reduces stimulation, so your wind down can start well before you get under the covers. A warm shower can help you relax as your body’s core temperature decreases, which is a body clock signal for sleep. Sticking to a daily routine can lessen the anxiety of knowing what’s expected at bedtime.

Comment WIND DOWN and I’ll send you a guide with more ways to settle in at night.

10/11/2026

Raider fans, at what score did you turn off the TV today? 😩

7-7 in the first quarter and I was all thumbs up. Then the Patriots scored 38 of the next 48 points and Drake Maye threw 4 touchdowns. 45-17 final. I needed to call for help.

Not a flex: replaying the bad plays in your head at 11 PM is how one loss turns into two bad nights of sleep. Your brain does not care that it is just a game.

I'm a double board-certified sleep doctor and this is my reaction series. Follow for more (and yes, I'm still riding with the Silver and Black).

Comment WAKE UP CALL and I'll send you my free list.

How long should a nap be? 11,000 of you argued with me, so here are the answers 👇10 to 20 minutes is the power nap sweet...
10/11/2026

How long should a nap be? 11,000 of you argued with me, so here are the answers 👇

10 to 20 minutes is the power nap sweet spot. The clock starts when you fall asleep, so set your alarm for 25 to 30.

90 minutes can work too. The trouble zone is 30 to 60, where you wake up groggy.

Napping 3 hours and still sleeping all night is not a flex. That's your body telling you it's running on sleep debt.

If you need 2+ hour naps most days even after a full night, talk to your doctor or a sleep specialist.

I'm a double board-certified sleep doctor. Follow for straight answers to the sleep questions you argue about in my comments.

Save this for your next nap and send it to your 3-hour napper.

Comment WAKE UP CALL and I'll send you my free list of 4 sleep myths keeping you tired.

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Saginaw, MI
48601, 48602, 48605, 48607

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