In this episode, Ryan speaks with Tania Palacios, an Integrative Mental Health Counselor, Yoga Therapist, Life MAP Coach, Army Veteran, and founder of TLP Wellness. Tania specializes in helping individuals improve their mental, emotional, and physical well-being through a holistic approach that combines mindfulness, movement, breathwork, and lifestyle practices.

The conversation explores the connection between stress, the nervous system, and sleep, and why so many teens feel tired but still struggle to fall asleep at night. Tania explains how yoga, meditation, and mindfulness practices can help calm the body and mind, making quality sleep more attainable.

They also discuss practical ways beginners can get started with mindfulness, common misconceptions about meditation, and simple breathing and relaxation techniques that can fit into even the busiest schedules. Whether you're dealing with stress, struggling to sleep, or simply looking to improve your overall well-being, this episode offers actionable tools to help you slow down, reset, and rest.

LINKS:

Private Practice Link

Link for Yoga Therapy Services

LinkedIn

Facebook

Instagram

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Today on REM Reward, Ryan is joined by Dr. Sudha Wadhwani, a student wellness and mental health advocate who has helped bring creative approaches to rest and mindfulness onto college campuses. Through initiatives like Sereni-tea events and the introduction of nap pods in university libraries, Dr. Wadhwani has worked to create spaces where students can slow down, recharge, and prioritize their well-being in the middle of demanding academic environments.

In this episode, they talk about the growing issue of burnout and sleep deprivation among students, how mindfulness and rest can improve emotional resilience and academic performance, and what colleges can do to shift campus culture toward healthier, more sustainable habits. We also discuss the impact of nap pods and student wellness programming, and practical advice for students trying to balance achievement with mental health and recovery.

LINKS:

Dr. Wadhwani Psychology Today

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In this episode, Ryan speaks with Dr. Christina Calamaro, a leading researcher in adolescent sleep and health at Children’s Healthcare of Atlanta and Emory University. Dr. Calamaro’s work focuses on how behaviors like caffeine consumption and technology use impact sleep patterns, learning, and overall well-being in teenagers.

The conversation explores why so many teens are not getting enough sleep, how sleep deprivation affects academic performance and daily functioning, and the surprising levels of caffeine consumption among adolescents. Dr. Calamaro also breaks down the complex relationship between screen time, stimulation, and sleep disruption, and shares insights on which factors matter most.

They also discuss the real-world consequences of sleep loss, including safety risks and long-term health effects, and what parents, schools, and teens can do to create healthier habits in an increasingly demanding and connected world.

This episode offers a clear, research-backed look at one of the most important and overlooked challenges facing young people today.

LINKS:

Citations from Dr. Calamaro

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In this episode, Ryan speaks with Angela Goldman, a board-certified health and wellness coach and founder of NRG Health and Wellness. Angela specializes in helping people improve their energy, sleep, and overall well-being through sustainable lifestyle changes rather than quick fixes.

The conversation explores how sleep interacts with nutrition, stress, and daily habits, and why sleep is often the “keystone habit” that supports progress in many areas of health. Angela also discusses how food timing and macronutrients affect sleep quality, how poor sleep influences cravings and metabolism, and the coaching strategies she uses to help people build lasting behavior change.

They also dive into common myths around sleep and wellness, the challenges students face balancing sleep with school and screen time, and practical shifts that anyone can start implementing this week to improve energy and overall health.

Note: The information shared in this episode is for educational purposes and is not a substitute for professional medical advice. Always talk with parents, trusted supports, and healthcare professionals about your individual health needs.

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In this episode, Ryan speaks with Dr. Helen Burgess, a leading circadian rhythm scientist at the University of Michigan and co-director of the Sleep and Circadian Research Laboratory. Dr. Burgess studies how the body’s internal clock responds to light, behavior, and daily routines, and how disruptions to these rhythms affect sleep and mental health.

The conversation explores why morning sunlight is so important for regulating sleep cycles, what causes sleep inertia and morning grogginess, and how everyday habits like caffeine, alcohol, exercise, and inconsistent schedules influence the circadian clock. Dr. Burgess also shares practical advice for teens, parents, and shift workers on how to better align their routines with the body’s natural timing system.

This episode offers a clear and practical look at how understanding your circadian rhythm can help you wake up easier, sleep better, and feel more energized throughout the day.

LINKS:

https://medicine.umich.edu/dept/psychiatry/programs/sleep/sleep-circadian-research-laboratory

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In this episode, Ryan speaks with Dr. Erik Herzog, a leading circadian biologist at Washington University in St. Louis. The conversation explores how the brain keeps time, what circadian rhythms actually are, and why daily timing matters for sleep, learning, and health. Dr. Herzog explains why teenagers naturally want to stay up later, how screens and melatonin affect developing sleep systems, and what research reveals about circadian disruption and diseases like cancer and Alzheimer’s. They also discuss cutting-edge work on brain tumors and synthetic gene circuits that align with circadian time, offering a glimpse into the future of sleep-aware medicine. This episode is a deep but accessible look at why when things happen in the body can be just as important as what happens.

LINKS:

https://biology.wustl.edu/people/erik-herzog

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In this episode, Ryan sits down with Dr. Wanda Willard, Professor of Psychology at Monroe Community College, to explore the science and mystery of sleep and dreaming. Drawing from her years of teaching and research experience, Dr. Willard explains what happens during the stages of sleep, how sleep deprivation affects our emotions and cognition, and how life experiences can shape our dreams. The conversation also explores recurring dreams, cultural interpretations of dreaming, common myths about sleep, and whether dreams can influence creativity or problem-solving. This episode is a thoughtful and engaging look at why sleep and dreams matter more than we often realize.

Connect with REM Reward:

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In this episode, Ryan speaks with James Mollison, whose acclaimed project Where Children Sleep explores childhood through the lens of the bedroom, and what it reveals about culture, inequality and identity. We discuss what inspired him to start this work, how children’s sleep-environments vary dramatically around the world, and what lessons his images hold for understanding the connections between material conditions, sleep and emotional health. Whether you’re interested in children’s mental-health, global cultures or photography as a tool for change, this episode offers a unique vantage on how a simple space, the place a child sleeps, can reflect far more than meets the eye.

James Mollison Links:

Website

Where Children Sleep

Connect with REM Reward:

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For more tips, check our website at remreward.org.