Episode 50 · August 10, 2026 · 1 hr 10 min
Transform Your Life: Sleep Tips from Dr. Melissa Milanak
“One hour less sleep at night than your body needs ages you 11 years of testosterone.”
In this new episode of Delay The Decay, we welcome Dr. Melissa Milanak, a clinical psychologist and sleep expert, to talk about why high achievers sacrifice sleep and how better sleep improves health, relationships, leadership, and performance. Dr. Melissa explains sleep stages (light/core, deep, REM), how sleep architecture changes with age, and how circadian rhythm, light exposure, and technology affect sleep.
She shares practical strategies from CBT-I, including treating the bed only as a place for sleep, techniques to quiet racing thoughts, guidance for middle-of-the-night awakenings, and a “sleep window” method to increase sleep efficiency. We also cover sleep apnea signs, risks, and testing options, and her upcoming book, Sleep for Success.
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The 40 Day Fight
Take 40 days to realign your life.
The 40 Day Fight is a Christian fitness program from Delay the Decay in Windsor, Colorado, for anyone who wants their faith and their health moving in the same direction.
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Hosted by Dan Harty
Dan Harty is a coach, entrepreneur, and former pastor, who helps people build resilience in body, mind and spirit by emphasizing faith, fitness, and fighting the natural decay with daily habits rooted in biblical truths.
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