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Mollie Eastman on Sleep Chronotypes, Dopamine Schedules & Creating Your Perfect Sleep Routine
Manage episode 501371114 series 3672575
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In this episode of Life Lounge, sleep optimization coach Mollie Eastman breaks down how your unique chronotype shapes everything from your energy levels to your peak productivity—and how syncing with your natural rhythm can transform your life.
We dive into the relationship between dopamine cycles, light exposure, and cortisol timing. Mollie shares how she beat her own chronic sleep issues and now helps thousands do the same with practical tools, including her dopamine menu, blue light protocols, and step-by-step guides for waking up easier and sleeping deeper.
Whether you're a night owl, an early bird, or just tired all the time, this episode will help you craft a realistic routine tailored to your biology.
Episode Timestamps:
00:00:00 – Intro: why Mollie became obsessed with sleep science
00:03:30 – How chronotypes shape your energy, hunger, and focus 00:06:10 – The biggest mistake people make with “morning routines”
00:08:45 – Dopamine, motivation, and the real power of consistency
00:11:20 – The "dopamine menu": how to reset your brain’s reward system
00:14:05 – Light, cortisol, and the perfect time to go outside
00:17:20 – Morning sunlight vs. artificial light and your circadian rhythm
00:21:00 – Sleep pressure, melatonin, and how to wind down right
00:24:30 – What to do if you wake up groggy or hit snooze 3x
00:27:10 – How Mollie healed her sleep (and why it wasn’t “biohacks”)
00:30:20 – Blue light blockers: glasses, apps, and what actually works
00:33:45 – Supplements that help (and ones that ruin your rhythm)
00:36:50 – Travel, jet lag, and adjusting sleep fast
00:39:30 – Ben’s experiments with dopamine fasting and light syncing
00:42:15 – How to build a sustainable routine without ruining your social life
00:45:10 – Final tips: micro-changes that lead to massive sleep gains
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