Dr. Pedram Shojai
Episode Description:
In this essential Urban Monk weekly call, Pedram explores the critical distinction between sleep quantity and sleep quality—revealing why many people who log 7-8 hours still wake up exhausted. Drawing from his experience owning sleep labs, he breaks down the architecture of restorative sleep, identifying common saboteurs from blood sugar dysregulation to environmental factors. The discussion provides practical, actionable protocols for optimizing deep sleep and REM cycles, emphasizing that better sleep—not more sleep—is the key to energy, healing, and cognitive performance. Pedram demonstrates how sleep optimization begins the moment you wake up, making it the foundation for every other health practice.
Listen to the episode on Spotify here or on your favorite podcast platform and check out the Urban Monk Academy here.
Podcast show notes:
[00:00:00] Introduction: The Sleep Paradox
- Opening poll: Who gets 7-8 hours but still feels tired?
- The gap between sleep quantity and sleep quality
- Why doing “everything right” doesn’t always produce results
[00:03:00] Understanding Sleep Architecture
- Sleep as a symphony, not a single state
- Stage 1: Light sleep transition (5-10 minutes)
- Stage 2: Deeper light sleep and memory consolidation (20 minutes)
- Stage 3: Deep sleep—the repair shop (20-40 minutes per cycle)
- Growth hormone release
- Tissue and muscle repair
- Immune system regulation
- Inflammatory cytokine clearance
- Beta amyloid plaque removal (dementia prevention)
- Cellular regeneration
[00:06:00] The Importance of REM Sleep
- Emotional processing and integration
- Memory consolidation
- Creative problem solving
- Brain’s self-therapy session
- Need for 4-6 complete cycles for full restoration
[00:06:30] Common Sleep Disruptors
- Fragmented cycles from interruptions
- Insufficient deep sleep (10-15% vs optimal 20-25%)
- REM suppression from alcohol, late eating, medications
- Mistiming sleep and fighting circadian rhythms
- Sympathetic nervous system dominance
[00:08:00] The Four Types of Restoration
- Physical: Deep sleep for tissue repair and immune function
- Neural: REM sleep for emotional processing and memory
- Metabolic: Proper sleep timing for hormonal balance
- Nervous system: Parasympathetic activation for true rest
[00:09:00] Physiological Saboteurs
- Blood sugar dysregulation (waking at 3 AM)
- Cortisol dysregulation (flipped cortisol curve)
- Inflammation disrupting sleep architecture
- Serotonin disruption affecting melatonin production
- Hormonal imbalances (thyroid, sex hormones)
[00:10:00] Environmental Sleep Killers
- Light pollution disrupting melatonin
- EMF exposure affecting nervous system
- Temperature (ideal: 68-72°F maximum)
- Noise registering even without waking
- Partner disruptions
[00:11:00] Behavioral Sleep Saboteurs
- Late eating competing with restoration
- Alcohol destroying sleep architecture
- Screen time and blue light stimulation
- Exercise timing raising cortisol
- Stress activation and rumination
[00:12:00] Circadian Rhythm Facts
- Cortisol peak: 8 AM
- Melatonin rise: 9 PM
- Growth hormone surge: 11 PM – 2 AM
- Core temperature drop signals sleep time
- Sleep chronotypes and artificial rhythms
[00:13:00] Sleep Quality Self-Assessment
- Sleep onset indicators
- Sleep maintenance patterns
- Blood sugar issues (waking 1-3 AM)
- Cortisol issues (waking 3-5 AM)
- Morning assessment as dead giveaway
[00:15:00] Awareness Training for Sleep Assessment
- Interoception: Internal body sensing
- Proprioception: Position and muscle tension
- Exteroception: External sensory tolerance
- Daytime state revealing nighttime quality
- Scoring system (1-10 scale)
[00:17:00] Non-Negotiable Foundations
- Morning protocol: Bright light exposure within 30 minutes
- Setting cortisol spike and melatonin timer (14-16 hours later)
- Evening protocol: Dim lights 2-3 hours before bed
- Red-shifted light and candle light
- 25-35% improvement from circadian anchoring alone
[00:19:00] Temperature Optimization
- Ideal: 68°F (some prefer 65°F)
- Hot bath/shower 90 minutes before bed
- Cooling pads and pillows
- Breathable natural bedding
- Core temperature must drop 2-3 degrees for deep sleep
[00:20:00] The Three-Hour Rules
- No food 3 hours before bed (digestion prevents sleep)
- No intense exercise 3 hours before bed (cortisol blocks onset)
- No alcohol 3 hours before bed (25% REM suppression from one drink)
- Exception: Light protein snack for blood sugar dysregulation
[00:21:00] Sleep Enhancement Protocols
- Magnesium supplementation (Mag Threonate or Glycinate, 300-400mg)
- 4-7-8 breathing technique for bed and midnight waking
- Probiotic-rich foods supporting serotonin production
- L-theanine (200mg) with magnesium
- Prebiotic fibers feeding beneficial bacteria
[00:23:00] The Sleep Optimization Mindset
- Sleep preparation begins when you wake up
- Sleep as foundation, not luxury
- Cannot out-supplement, out-meditate, or out-biohack poor sleep
- Creating conditions for nervous system to rest
- Teaching body it’s safe to let go
[00:24:00] The Transformation Promise
- Natural inflammation reduction
- Decreased anxiety with less effort
- Stabilized energy throughout day
- Improved focus and emotional regulation
- Faster physical recovery
- Expanded capacity for human growth
[00:25:00] Closing Thoughts
- Start with one practice tonight
- Insights from years owning sleep labs
- 50% implementation yields significant improvement
- Resources available in the Deep Sleep Solution and Academy
Resources Mentioned:
- Deep Sleep Solution program
- Urban Monk Academy
- Temple Grounds breathing exercises
- Magnesium supplements (Mag Threonate)
- Oura Ring and Whoop Band sleep tracking
This episode is for educational purposes only and not intended as medical advice. Consult with qualified healthcare practitioners for personalized guidance.
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