People
- Dr. Maya Fenwick — sleep scientist; explains what the brain clears out during deep sleep.
- Jonah Reyes — host; pushes on whether you can catch up on sleep you've already lost.
Highlights
- Deep sleep front-loads the night, so a late bedtime cuts the most restorative stage first.
Takeaways
- Protect the first three hours of sleep — that's when deep sleep is densest.
- Weekend catch-up sleep doesn't undo weekday debt; consistency beats volume.
- Cut caffeine about eight hours before bed, not just in the evening.