In this fascinating episode, we have the pleasure of chatting with Jana Fernández, a content creator, speaker, and sleep expert. With a master's degree in Sleep Physiology and Bioethics, Jana provides us with valuable insights into the importance of rest in our daily lives. Throughout the interview, we cover key habits for sleeping well and maintaining high energy levels, as well as effective strategies for overcoming jet lag. We also discuss common symptoms that indicate we're not sleeping properly and the multiple benefits that good sleep can bring to our physical and mental health. Jana shares her daily routine and answers the question of whether it's advisable to take supplements, including melatonin. If you want to improve your sleep quality and optimize your overall well-being, this episode is a must-watch. Don't miss it! Press play and discover how to transform your nights to live more fulfilling days. Show Notes 00:00 Intro and welcome 04:13 Who is Jana Fernández 07:42 Sleep as a pillar of biohacking 10:21 How she cured her sleep 14:12 Common symptoms of poor sleep 17:06 4 factors of quality sleep 21:26 REM sleep and sleep phases 24:25 Naps and power naps 27:00 How to listen to your body 29:00 Responsibility for your health 31:44 Discipline and sacrifice 33:45 Chronotypes 37:00 Jana's routine 51:40 Intermittent fasting 54:30 Routine to disconnect 57:30 The economy of attention 59:50 Eliminate and prioritize 01:02:40 What to add 01:03:50 Training the physique 01:08:20 Technology management 01:11:24 Regularity 01:14:37 Supplements 01:19:30 Jet lag 01:21:10 Hydration 01:25:20 Light and temperature 01:28:00 Adaptation 01:30:00 Last post Receive free access to my list of the 100 books that will transform your life here: https://www.creadores.co/newsletter Join our School of Creators, a 12-week program to transform your body, mind, and business: https://creadores.co/escuela Invest in real estate in the US with us at Creadores Capital and generate average returns of 20% annually. Apply here: https://www.creadorescapital.com/ -- If you liked this episode, we recommend watching: • How to create good habits, motivation... • How to train your Brain to Pro... Jana Fernandez Instagram: / janafr YouTube: / @janafernandez8209 Book: Learn to Rest - Jana Fernandez: https://amzn.to/3ZEBzgT Creators Facebook: / creatorspodcast Instagram: / creatorspodcast Instagram: / chelozegarra TikTok: / marcelozegarrac Twitter: / chelozegarrac Email: https://www.creadores.co/contacto Creators Fridays - Newsletter https://www.creadores.co/newsletter #CreadoresPodcast #Sleep #Rest #Energy