Perfect Sleep Strategies and Protocols

In this evidence-based masterclass, Dr. Amin Hedayat, MD maps your sleep architecture (NREM ➜ REM), reset your circadian rhythm with light timing, and calm your nervous system so your body finally feels safe enough to sleep. No hype. Just peer-reviewed science, explained simply. Poor sleep isn’t just “too much coffee.” It’s biology. Hidden inflammation, circadian misalignment, and a wired nervous system fragment your deep sleep and REM, spike cortisol, and leave you foggy, even after 8 hours.

Watch next:
1. Free, physician-designed 10-hour sleep soundscape (isochronic tones + rain masking) to support slow-wave sleep:    • Deep Sleep Soundscape | Science-Based Brai...  

2. The program: #GetUninflamed90 Playlist →    • 90 Day Get Uninflamed Challenge | #GetUnin...  

3. Sign up for the free 90 day challenge here: www.DrAminHedayat.com


What you’ll learn:
1. How inflammation fragments sleep (and how better sleep lowers IL-6, TNF-α, CRP)
2. Sleep architecture decoded: N1, N2 (spindles), N3 (slow-wave), REM
3. Circadian rhythm fixes: morning light, evening dim, consistent wake time
4. Why safety (vagal tone, HRV) is the gateway to deep sleep
5. Practical foundations you can start tonight (no gadgets required)


Chapters: 📖
00:00 Intro | Why You Can’t Sleep & The Truth About Insomnia
05:58 Roadmap for Episode 1 | Doctor’s Guide to Restorative Sleep
07:06 Part 2 | Sleep Architecture Explained: NREM, REM & 90-Minute Cycles
13:23 Part 3 | Circadian Rhythm Reset: Cortisol, Melatonin & Light Hacks
17:53 Part 4 | Poor Sleep Fuels Inflammation: Fatigue, Brain Fog & Disease
22:21 Part 5 | Nervous System & Sleep: Why Safety Is the Gateway to Rest
27:23 Part 6 | Trauma, Stress & the 3AM Wake-Up: Hidden Barriers to Sleep
33:11 Part 7 | 5 Proven Foundations of Perfect Sleep (Science-Based Tips)

📌 Join the free #GetUninflamed90 Challenge here: www.DrAminHedayat.com

Watch the full Sleep Masterclass on YouTube:
Episode 1: Restorative Sleep Masterclass | Evidence-Based Strategies and Protocols To End Insomnia
   • Perfect Sleep Strategies and Protocols  

Episode 2: Neuroscience of Sound and Restorative Sleep | Doctor Explains How To Optimize Sleep
   • Use Sound For Deep Restful Sleep  

Episode 3: Sleeping Medications, Supplements & Cannabis (CBD, CBN, THC) Explained By Dr. Hedayat    • Why Sleep Medications and Supplements Don’...  

10 Hour Deep Sleep Soundscape: Deep Sleep Soundscape | Science-Based Brainwave Entrainment with Rain & Isochronic Tones | 10 Hours
   • Deep Sleep Soundscape | Science-Based Brai...  

10 Hour Ocean Waves for Focus & Calm | Study, Work, Relax, Classroom:    • 10 Hour Ocean Waves for Focus & Calm | Stu...  

Get Uninflamed 90 Challenge:
Week1: Get Uninflamed Movement: Introduction And The Why:    • Get Uninflamed Movement: Introduction And ...  

Week1: Free 90-Day Challenge To Reduce Hidden Inflammation, The Silent Killer Linked to Disease And Cancer:    • Free 90-Day Challenge To Reduce Hidden Inf...  

Week2: Chronic Inflammation: Silent Killer Behind Disease And Some Cancers (Reversal Protocols) | Week 2:    • Chronic Inflammation: Silent Killer Behind...  

Week3: How To Eat In Anti-Inflammatory Lifestyle | Doctor’s Grocery Guide | Week 3:    • Anti-Inflammatory Diet and Food Shopping M...  

Week4: Toxins Silently Fueling Inflammation, Fatigue & Disease | Doctor Explains #antiinflammatory Habits:    • Toxins Silently Fueling Inflammation, Fati...  

Week5: Master Restorative Sleep | Evidence-Based Strategies & Protocols | Episode 1:    • Perfect Sleep Strategies and Protocols  

Week6: How To Use Sound For Deep Restful Sleep | Episode 2:    • Use Sound For Deep Restful Sleep  

Week7: Why You Can’t Sleep and Meds and Supplements Don’t Work Anymore | Fix The Root Cause | Episode 3:    • Why Sleep Medications and Supplements Don’...  

Week8: Practical Tools To Manage Stress and Anxiety | Science Backed Masterclass:    • Tools To Manage Stress & Anxiety | Breathi...  

Sign up for the free 90 day challenge: www.draminhedayat.com



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📕 References:
Please see the comment section for the list.

Disclaimers
This video is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. I am a licensed physician, but I am not your personal doctor in this context. Always seek the advice of your own physician or another qualified healthcare provider with any questions you may have regarding a medical condition, sleep disorder, or before making changes to your medications, treatments, or health routines. Call 911 in case of an emergency.

#insomniarelief #sleepbetter #neuroscience #sleepbetter