Why do some people still feel exhausted after sleeping for seven or eight hours? In this discussion, Dr. Li Zheng and Dr. Alpert explain the difference between sleep duration and sleep quality—and why calming the nervous system may be essential for deeper, more restorative sleep.

They discuss practical sleep-hygiene habits, including reducing screen time, avoiding stimulating conversations and news before bed, reading a physical book, stretching, and limiting caffeine later in the day. They also explore how alcohol, melatonin, magnesium, antihistamines, herbal supplements, and prescription sleep medications may affect sleep and the nervous system.

Topics covered include:

• Why interrupted sleep can leave you tired the next day
• The effects of screens and blue light on circadian rhythm
• Caffein ...