Hot Shotzz: Why Sleep Matters – With Dr. Shane Creado

When was the last time you truly respected your sleep? Be honest. If you’re like most people, you’ve sacrificed sleep for late-night work, binge-watching Netflix, or just scrolling mercilessly on your phone. Sounds familiar, doesn’t it? 

I won’t lie, this was me too - until I had the conversation with Dr. Shane Creado, a board certified psychiatrist and world renowned sleep medicine expert. My conversation with Dr. Shane Creado blew my mind and it might just change the way you look at your pillow. 

Meet Dr. Shane Creado – Brain Health, Sleep Optimization, and the Power of Sleep.

Dr. Shane Creado isn’t just your average doctor; he’s a peak performance consultant who works alongside the legendary Dr. Daniel Amen, one of the leading names in brain health and mental performance. These guys are known as brain-mapping ninjas who help people unlock their full potential through - you guessed it - better sleep.

But Dr. Shane Creado’s journey started way before all that. Inspired by his grandfather’s recovery from a stroke, he earned an undergrad degree in physical therapy. That moment sparked a fire in him, and when he realized how sleep deprivation affects mental and physical health, he went all-in on sleep research.

He even wrote a game-changing book called Peak Sleep Performance for Athletes – a total must-read if you're into sleep optimization for better productivity, performance, and recovery.

You Age Faster With Less Sleep 

Let’s start with something that’ll wake you up—literally. Did you know sleeping less than five hours a night could age your brain by up to two years?

Yes, TWO YEARS.

According to Dr. Shane Creado, when you're chronically sleep-deprived, certain brain cells go rogue and start eating away at your brain tissue. This isn’t sci-fi—it’s science. So the next time you're about to pull an all-nighter, remember: your future self might thank you for putting the phone down and hitting the sack.

Pregnant? Sleep on Your Left Side

If you’re expecting, this tip could be a game-changer. Dr. Shane Creado recommends that pregnant women sleep on their left side. Why?

• It reduces acid reflux

• It avoids pressure on a major vein (the aorta)

• It helps prevent swollen feet

And here’s the kicker—poor sleep during pregnancy can affect your baby’s neurological development, potentially leading to delayed speech and developmental milestones. Sleep isn't just self-care—it's prenatal care.

It’s Not Just Blue Light Ruining Your Sleep

Forget everything you’ve heard about “just using a blue light filter.” Dr. Shane Creado spilled the truth: all artificial light can disrupt your melatonin and destroy your sleep cycle.

You heard it here first: it's not just about screen colour—it’s about screen behaviour. Scrolling TikTok or YouTube at midnight? You're not just relaxing—you're hyping up your brain with dopamine.

Instead, create a calming wind-down routine that doesn’t involve dopamine-fuelled doom scrolling. Your melatonin levels, mental health, and circadian rhythm will thank you.

Sleep Smarter. Live Better.

Talking to Dr. Shane Creado wasn’t just enlightening—it was a wake-up call (pun intended). We connected deeply over how health, lifestyle, and sleep hygiene are all linked. His book even tackles diet, mental health, and sleep in a way that just makes sense.

So if you’re looking to boost your performance, protect your brain, or just finally wake up without an alarm, this is your sign to start taking sleep seriously.

And while you're at it, don't forget to subscribe to Hot Shotzz for more inspiring conversations and expert-backed wellness tips.

Honestly, there’s so much more I could spill, but why read spoilers when you can watch the whole thing?

We dive into:

• Ideal sleep hours for night shift workers

• How to reset your circadian rhythm

• Sleep myths (like “I’ll catch up on the weekend!”)

And tons more hacks from one of the top sleep doctors on the planet

Click here to watch the full podcast.