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FREE SCIENCE-BACKED GUIDE
5 Science-Backed Secrets for Better Sleep
A free science-backed brain health guide from Austin Perlmutter, MD
Most people treat sleep as an afterthought. But your brain pays the price. In this free guide, you'll learn 5 clinically grounded strategies that can meaningfully improve your sleep quality — starting tonight — plus what the science says about naps, supplements, and when to see a doctor.
By entering your email, you'll receive the free guide plus occasional science-backed brain health updates. Unsubscribe anytime.
MD-authored
NYT bestselling author
Backed by peer-reviewed studies
Read by thousands
Free — no card needed
INSIDE THE FREE GUIDE
What's waiting for you inside
5 clinically grounded strategies, each one addressing a different lever of sleep quality. No fluff. No generic advice. Just the science — and what to actually do with it.
01
The morning habit that sets your sleep clock
Most people focus on bedtime. The science points somewhere else entirely.
02
The bedroom environment your brain actually needs
There are three environmental signals quietly working against your sleep — and one small change that neutralises all of them.
03
How to wind down a wired brain
Your nervous system needs a transition. The guide covers the rituals that actually work — and why most wind-down advice misses the point.
04
The exercise–sleep connection (it's not what you think)
Timing and type both matter. Discover what the research says — and when exercise can actually backfire.
05
The one sleep variable most people completely overlook
It's not duration. It's not what you eat. It's a pattern — and once you understand it, you won't be able to unsee it.
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THE SCIENCE
Most of us are sleeping worse than we think — and it's costing us more than we realize.
About 1 in 3 American adults get less than 7 hours of sleep a night. An estimated 50–70 million have chronic sleep disorders. And poor sleep isn't just about feeling tired — it's linked to worse mental health, impaired cognition, heart disease risk, weight gain, and dementia. The good news: there's a lot you can do about it.
This guide translates the latest sleep science into plain language and concrete steps you can take today.
“Getting good sleep is one of the most important things we can do for the health of our bodies and brains.”
Austin Perlmutter, MD
NYT Bestselling Author & Brain Health Expert
SNEAK PREVIEW
Take a hot bath/shower before bed
Indulging in a hot bath or shower before bed just sounds like an effective way to destress and prepare for a restful night of sleep. But now research is indicating that there's much more to the science than might have been guessed.
When we take a hot bath or shower, we feel initially warmed by the water. But after we get out, our blood vessels stay dilated, which transfers heat to our hands and feet. That heat is more easily lost to our environment, and the net effect is actually lowering our core body temperature (which again, promotes better sleep).
To be more specific about this science, a recent analysis examined a number of scientific studies on the subject. It found that water temperatures of 40-42.5 C (around 104-108 F) between 1-2 hours before bed for a minimum of 10 minutes was linked to shorter time falling asleep and better reported sleep quality.
TRY THIS
Take a hot shower or warm bath in the hours before bed (or if you're lucky enough to have access to a hot tub, that works too!)
MEET THE AUTHOR
Austin Perlmutter, MD
Austin Perlmutter, MD is a physician, brain health researcher, New York Times bestselling author, and educator focused on helping people understand the science of brain health, nutrition, sleep, and behavior change.
His work has been featured across major media and read by millions, with a focus on translating complex science into practical steps for a healthier brain and body.
Physician (MD)
Brain Health Researcher
NYT Bestselling Author
Educator
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Your brain needs better sleep. Here’s where to start.
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Medical disclaimer: This guide is educational only and is not intended to diagnose, treat, cure, or prevent disease. Always consult your healthcare provider before making changes to your sleep habits or starting any supplement.
Austin Perlmutter, MD
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