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Tracking your sleep won’t fix it—here’s what actually does. In this episode of The Longevity Leaders, Dr. Whitney Roban shares why sleep is the foundation of longevity and how simple, evidence-based practices like journaling and light exposure beat quick fixes, alcohol nightcaps, and overreliance on wearables.

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You don’t need more melatonin. You need a sleep strategy that actually works. In this episode of The Longevity Leaders, Dr. Whitney Roban reveals why sleep is the real foundation of wellness and longevity. She shares her journey from solving her own child’s sleep struggles to writing children’s books, creating school curricula, and now helping adults, teens, and even hotels teach the actual skills of sleeping. Dr. Roban shows how small daily habits—like getting morning light or taking a hot shower before bed—send powerful signals to your brain and body that make great sleep repeatable.

She also uncovers the hidden traps that keep people stuck. Alcohol may knock you out, but it robs you of deep rest. High-dose melatonin can backfire with side effects while doing little to speed up sleep. Sleep trackers can convince you you’re broken even when you’re not. Instead, she explains why tools like journaling, stimulus control, and even simple games can retrain the brain to fall asleep naturally. Her advice is refreshingly simple, and her message is clear: learn how to sleep, and you will carry those results anywhere you go, no fancy devices required.

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