Sleep optimization is one of the most important foundations for energy, focus, recovery, brain health, and long-term wellness. In this episode, Dr. Greg Jones talks with Dr. Angela Holliday-Bell, a board-certified physician and certified sleep specialist, about what actually works for improving sleep quality.
Dr. Holliday-Bell explains the difference between insomnia and sleep deprivation, why sleep can become harder with age, and how deep sleep supports recovery, cognition, and overall performance. They also discuss sleep tracking, “sleep maxing,” orthosomnia, brain fog, waking up at 3 a.m., and why sleep apnea is often missed.
The conversation covers practical sleep strategies, bedtime routines, scrolling before bed, alcohol, exercise, white noise, reading, magnesium, melatonin, CBT-I, and when sleep medications may not be the best first step. If you want better sleep, sharper focus, and more restorative recovery, this episode offers practical tools you can start using tonight.
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📌 About Dr. Angela Holliday-Bell
Dr. Angela Holliday-Bell is a board-certified physician, certified sleep specialist, speaker, author, and founder of The Solution is Sleep. After overcoming her own struggle with insomnia, she dedicated her work to helping people improve health, performance, and well-being through better sleep.
Her work has been featured on Dr. Phil, ABC News, WGN, the Sleep Foundation, Women’s Health, Well+Good, and TODAY. She helps organizations improve employee wellness, resilience, and performance through evidence-based sleep strategies. Her clients include KPMG, Microsoft, and the FDA.
📌 Learn More About Dr. Holliday-Bell
Website: https://thesolutionissleep.com/
LinkedIn: https://www.linkedin.com/in/drhollidaybell/
Instagram: https://www.instagram.com/thesleep_md
📌 Connect with Dr. Greg Jones
Book Dr. Jones to speak at your next event: https://www.drjonesnmd.com/
Enovative Wellness Center: https://enovativewellness.com/
Instagram: https://www.instagram.com/doctorjones_doctorjones/
Facebook: https://www.facebook.com/GregJonesNMD
YouTube: https://www.youtube.com/@DrGregJonesNMD
Spotify: https://open.spotify.com/show/2QrMGwCIGo1kjdezfCyYDK
🔗 Want to learn more? Check these resources:
Orthosomnia and sleep tracking anxiety: https://pubmed.ncbi.nlm.nih.gov/27855740/
Ashwagandha and melatonin effects on sleep quality: https://pubmed.ncbi.nlm.nih.gov/42029558/
NHLBI/NIH — Insomnia diagnosis and sleep testing: https://www.nhlbi.nih.gov/health/insomnia/diagnosis
Sleep Foundation — Orthosomnia and sleep tracker anxiety: https://www.sleepfoundation.org/orthosomnia
🔬 Timestamps
Introduction and Dr. Holliday-Bell’s insomnia journey (00:00 – 02:53)
Insomnia vs. sleep deprivation (02:53 – 05:10)
Why sleep gets harder with age (05:10 – 07:34)
Sleep stages and why deep sleep matters (07:34 – 11:43)
Sleep, brain fog, and cognitive performance (11:43 – 15:14)
Sleep maxing, wearables, and sleep anxiety (15:14 – 21:32)
Hidden signs of sleep apnea (21:32 – 25:31)
What to do when you wake up at 3 a.m. (25:31 – 31:13)
Why scrolling before bed hurts sleep (31:13 – 33:30)
Sleep myths: alcohol, exercise, white noise, and reading (33:30 – 37:41)
Magnesium, melatonin, and sleep supplements (37:41 – 43:43)
CBT-I and when sleep medications are not the answer (43:43 – 49:50)
One habit that can improve your sleep tonight (49:50 – 52:00)
Disclaimer: The information shared on The Dr. Jones Optimization Podcast and its associated YouTube channel is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Listening to this podcast or viewing its content does not create a doctor–patient relationship, and nothing shared should be interpreted as individualized medical guidance. Always consult with a qualified healthcare provider before making changes to your health regimen or managing a medical condition. The opinions expressed by Dr. Jones and his guests are their own and do not reflect official medical advice or recommendations.
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