{"podcast":{"title":"Timber & Steel Podcast","slug":"timber-steel-podcast-6124517","podcast_index_feed_id":6124517,"rss_url":"https://timberandsteelgym.com/podcast?format=rss","website_url":"https://timberandsteelgym.com/podcast/","image_url":"https://images.squarespace-cdn.com/content/v1/621a89875abd681ae82e98b3/1721852322111-TTHFP7M57DDC97WU15OE/TS-Podcast-Graphic.jpg?format=1500w","author":"Timber and Steel, LLC","episode_count":77,"summary":"The best Fitness, Nutrition, Mindset, and Lifestyle podcast for regular people. No crazy gimmicks or hacks just sound advice that will help you live the life you want.","last_synced_at":"2026-07-09T00:20:02.468229+00:00","page_url":"https://stenobird.com/podcast/timber-steel-podcast-6124517"},"episode":{"title":"Sleepy Time","slug":"sleepy-time","published_at":"2026-04-01T12:00:28+00:00","page_url":"https://stenobird.com/podcast/timber-steel-podcast-6124517/sleepy-time","show_page_url":"https://stenobird.com/podcast/timber-steel-podcast-6124517","url":"https://timberandsteelgym.com/podcast/sleepy-time","audio_url":"https://static1.squarespace.com/static/621a89875abd681ae82e98b3/t/69c815efbcefc343fbc6426f/1774720582172/TS-Podcast-EP-73-Sleepy+Time.mp3","summary":"- Sleep is “first principle” work: if you don’t give yourself enough time in bed, better sleep can’t happen. - A lot of sleep problems are about crowded plates: work, kids, and late practices can push sleep later than you want. - The late-night “I deserve me time” trap is real — and it usually steals sleep more than it restores you. - Why sleep matters: brain reset (processing and storing the day), physical recovery, and emotional regulation (less irritability, more capacity). - The “I’m fine on 5–6 hours” argument: you might function, but research still points adults toward 7–9 hours, and long stretches of short sleep add up. - Low-hanging fruit: work backward from wake time, reduce screens before bed, darken the room, and keep the room cooler. - Not just blue light — what you do on screens (scrolling, dopamine hits, stimulation) can keep your brain up. - Personal tools that can help: timers for soothing sounds, simple meditation, eye masks, or experimenting with what you sleep in (socks, layers, etc.).","meta_description":"- Sleep is “first principle” work: if you don’t give yourself enough time in bed, better sleep can’t happen. - A lot of sleep problems are about crowded p…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1702,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/timber-steel-podcast-6124517/episodes/sleepy-time/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/timber-steel-podcast-6124517/sleepy-time.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}