#47 - FBI Sleep Expert: How to Get Better Sleep & Beat Insomnia and Sleep Apnea | Dr. Leah Kaylor

Drowsy driving is deadlier than drunk driving. In this episode, Dr. Leah Kaylor explains why your sleep is a safety issue, not just a lifestyle choice. She is a licensed clinical and prescribing psychologist, the FBI’s in-house sleep expert with a specialty in sleep and trauma, and a relentless educator on evidence-based fixes.  1. Reset your clock: keep a consistent wake time and get outside within an hour of waking. Morning light signals the suprachiasmatic nucleus, shuts off lingering melatonin, and jump-starts alertness.  2. Master evenings: dim overheads, use lamps or warm smart bulbs, and let your space darken with sunset. Keep bedrooms cool in the low 60s.  3. If you work nights: use a sunrise alarm and timed bright-light therapy to shift rhythm; front-load a healthy meal; sip caffeine little and often with a hard cutoff 6–8 hours before bed; no sunglasses while commuting home if you are driving; sleep in a dark, quiet, truly blackout room.  4. Safety first: learn the “nappuccino” (espresso, then a 20-minute nap). It outperforms either alone when fatigue hits mid-commute. Microsleeps make you stop steering and braking entirely. Pull over.  5. Insomnia or apnea: insomnia shows up as trouble falling, staying asleep, or waking unrefreshed; obstructive sleep apnea often hides behind loud snoring, morning headaches, and crushing daytime fatigue. Get a sleep study.  6. Habits that help: avoid long or late naps; reserve the bed for the three S’s only—sleep, sex, sickness; set boundaries with screens and games; watch caffeine’s 4–6 hour half-life; skip alcohol as a “sleep aid” since it fragments sleep and suppresses REM.   Thank you for listening.   SHOW LINKS: Support the Show on: Patreon Listen to the Podcast on: YouTube | Apple | Spotify Follow us on: X | Reddit | Instagram | LinkedIn   OUTLINE: 00:00 What a Sleep Psychologist Does 01:53 Why the FBI Needs Sleep Science 04:51 Three High-Impact Sleep Habits 10:18 Consistent Schedule, Sunrise Alarms, and Light 15:40 What Is Seasonal Affective Disorder (SAD) 17:18 Shift-Work Survival: Strategies and Support 23:10 Drowsy Driving and the Nappuccino 30:41 Night Shifts and Cancer Risk 39:33 Are You Actually Sleep Deprived 44:32 Wired but Tired; Does Creatine Help 48:35 Screens, Gaming, and Bedtime Procrastination 57:05 Train Your Brain: The Three S’s 1:06:26 Insomnia vs Sleep Apnea 1:21:26 Naps, Sleep Inertia, and Timing 1:28:25 The Effect of Alcohol on Sleep 1:30:26 The Myth of 4-Hour Sleep 1:38:54 Final Thoughts & Outro   LEAH KAYLOR LINKS: Leah Kaylor's Website & Book Leah Kaylor on YouTube Leah Kaylor on Instagram Leah Kaylor on LinkedIn   CONTACT LINKS: Click here to come on the podcast, share feedback, ask a question, or reach out for any other reason.