Jenna Gress Smith, PhD

I am a clinical psychologist who treats, researches, and loves all things sleep and health related.

Biological rhythms

Why the Best Time to Drink Coffee Is Before You Wake Up

Why the recent trend of delaying your coffee is not quite right, and how Zest's delayed-release caffeine gets ahead of the curve

Members only

Protocol guides

Protocol: Consistent Morning wake time and routine

Sleep 101

Your Circadian Clock

You can think of your circadian clock as the conductor of an orchestra, with the instruments being different types of bodily systems. Each part of the orchestra functions independently, but we feel best when they are in sync.

Sleep 101

Why do I have trouble sleeping?

These are changes to behavior or thought patterns that accidentally make the insomnia continue beyond the initial stressor— or the "glue" that keeps the poor sleep patterns together.

Cognitive performance

5 Ways to Optimize Your Coffee Nap

Drinking coffee before a short nap has been shown to increase energy levels and productivity better than doing either of those things on their own. These 5 tips will help you maximize those benefits.

Sleep health

How does Alcohol Impact Your Sleep?

Alcohol has a sedative effect that someone might mistake as relaxing or helpful with sleep, but from a physiological perspective that is not the case.

Physical recovery

Sleep and Muscle Recovery

If there’s one aspect of training that many athletes neglect, it's the importance of sleep to their strength and recovery routine. But that's when the magic happens.

Physical performance

Want to sleep better? Lift some weights.

Results of a new study show that resistance exercise promotes better sleep among inactive adults, especially those who are poor sleepers.

Sleep health

Cold or Hot Shower Before Bed: Which Is Better for Sleep?

A shower or bath in the evening is a great way to wash away the day and wind down before bed. Should you go hot or cold for your deepest sleep?

Sleep health

Does Tryptophan in Turkey Really Make You Sleepy?

Why does turkey make you sleepy? You've finished your Thanksgiving meal and now you're ready for a nice nap. Is the bird to blame?

Cognitive performance

Guide to Non-Sleep Deep Rest (NSDR) and how to get started

NSDR helps slow down your thought-flow and brain wave frequency, allowing your brain and body to rest deeply. It can help with sleep, stress, anxiety ... and even learning.

Sleep health

Why Your Wake Time Matters More Than Your Bedtime for Improving Sleep

Sticking to a regular morning wake-up time is one of the best things you can do to improve your sleep tonight. (And the next night, too.)

Sleep health

What is sleep apnea, what are the symptoms, and how to take action

Sleep apnea is a sleep disorder in which breathing repeatedly stops and starts. What are the symptoms and risks of sleep apnea? How do you treat and manage sleep apnea?

Members only

Getting started

How coaching can help improve your sleep

Sleep health

The Stages of Sleep: What Happens During Each

Most people have heard of REM or NREM sleep. Fewer know how each stage of sleep contributes to well being, or how sleep stages work together. In this guide, you'll learn about the stages of sleep, and how they contribute to the recovery of your brain and body.

Sleep health

Sleep and Oral Health

Brushing your teeth may be part of your nighttime routine, but are there more connections between sleep and oral health?

Members only

Protocol guides

Protocol: Sleep Environment Clean-up

Members only

Protocol guides

Protocol: Rebalancing Your Negative Thoughts

Members only

Protocol guides

Protocol: Daily Wrap Up Exercise

Members only

Protocol guides

Protocol: Worry Time Exercise

Nutrition

Does Salt Help or Hurt My Health and Sleep?

Salt is growing as a focus of health and body regulation. But does it have any impact on sleep? Let's find out...

Sleep health Featured

It’s Time to Ditch Sleep Hygiene and Get on Board with Sleep Health

Sleep hygiene is not effective and science has so much more to offer. Here's how sleep health can help move us forward.

Members only

The Sustainability of Sleep and Maintenance Zones

Sleep health

Words to Sleep By

Recent studies have shown that positive words played during sleep can give us deeper & more refreshing sleep. Here we examine those findings and see how we can apply it to our sleep routines.

Sleep 101

What Is REM Sleep and Why Is It Important?

You may know that REM is the sleep stage when your most vivid, weird, and occasionally scary dreams occur. You should also know that it's essential for memory consolidation, mental focus, and emotional regulation.