You probably know the feeling: you’re exhausted, you’ve tried all the usual sleep tips… and yet your brain refuses to get the memo.

In this episode, we’re not adding more “sleep hacks” to the pile. We’re asking a different question: what if your problem isn’t sleep, it’s timing?

I’ll walk you through the two systems that quietly run your nights - sleep drive (how long you’ve been awake) and your circadian clock (your internal 24.2-hour metronome). We’ll look at how indoor days, late screens, irregular meals, naps, lie-ins and weekend drift slowly prise those systems apart, raising not just sleep problems but risks linked to metabolism, appetite, blood pressure, mood and long-term health.

Then we’ll get practical.

You’ll learn the six anchors of circadian alignment:

A realistic, consistent wake-up window
Morning light (and why grey skies still count)
Evening dimness and screen timing
Earlier, more regular meals
Sensible rules for naps and lie-ins
Consistency between weekdays and weekends

We’ll finish with a 14-day “anchor protocol” you can actually follow, plus a simple way to track whether your body clock finally knows what time it is.

If you’ve ever thought, “I’m just bad at sleep,” this episode is my case for a gentler explanation - and a much more hopeful fix.

One Health Tweak a Week

Can’t Sleep? Your Body Clock Might Be Out of…