Create new
Search
My space
Catalog
Blog
SUN API
Affiliate
Recent
Nothing yet
Log in
Give feedback
The Two-Clock System: Mastering Sleep and Performance · SUN
Podcast
Health & Fitness
The Two-Clock System: Mastering Sleep and Performance
The Two-Process Model: An Introduction
0:00
4:34
Episodes
Transcript
1. The Two-Process Model: An Introduction
4:34
2. The Chemical Hourglass: Understanding Adenosine
5:00
3. The Caffeine Illusion: Why the Crash Is Inevitable
3:31
4. Clearing the Slate: The Glymphatic System
4:49
5. The Master Clock: Meet the SCN
4:53
6. Light: The Primary Zeitgeber
4:07
7. Temperature: The Body's Thermal Rhythm
3:47
8. Hormonal Harmony: Melatonin and Cortisol
4:37
9. The Wake-Drive: Why Process S and C Must Align
4:03
10. The Mid-Afternoon Slump: It's Not Just Your Lunch
2:41
11. The Forbidden Zone: The Evening Peak
2:47
12. Sleep Inertia: The Morning Fog
4:33
13. Chronotypes: Are You a Lion, Wolf, or Dolphin?
4:34
14. Social Jet Lag: The Weekend Shift
4:11
15. The 'Go to Bed Early' Fallacy
2:43
16. Light Protocol: The Morning Anchor
3:30
17. The Blue Light Myth and Reality
4:24
18. Thermoregulation Tactics: The Hot Shower Paradox
2:43
19. Feeding the Clock: Nutrient Timing
4:02
20. Exercise: Boosting Pressure, Managing Rhythm
4:43
21. The Science of the Nap
4:31
22. Diagnosis: Is It a Pressure Problem?
4:06
23. Diagnosis: Is It a Rhythm Problem?
3:54
24. Mastering the Two-Clock System
1:58
