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If there was a miraculous solution that would allow me to skip sleep for the rest of my life I would be all over it! However, the reality is that science and sleep experts have spoken on how critical sleep is for executing at the highest level. I prioritize my sleep as a non-negotiable because I am painfully aware of the ill effects that lack of sleep can have on my body. In this episode, I bring you a compilation of everything you need to improve your sleep, build your optimal day, and perform consistently at the highest level possible. These tips will end your sleep deprivation and help you get the quality sleep you need.

SHOW NOTES:

Efficient Sleep | Dr. Breus on consistency of habits that contribute to most efficient sleep [1:54]
Rebalancing | Dr. Breus on regaining balance to sleeping on a regulated schedule [3:21]
Insomnia | How the inability to slow down and deal with stress is the problem for insomnia [4:14]
Sleeping Pills | Matthew Walker reveals the problems with sleeping pills & why avoid them [5:55]
Up At Night | How anxiety and a brain chemical adenosine play role in wakefulness [9:55]
Getting Back To Sleep | Tips for getting back to sleep and what to avoid doing [13:54]
Sleep Inertia | How to deal with it and what to do when it’s more severe [15:57]
Amount Of Sleep | Why the amount you need is individual and finding the right amount [20:25]
Optimizing Performance | Aubrey Marcus on knowing when to push and when to recover [23:14]
Exercise Timing | Why exercising in the morning may be most beneficial to your sleep [26:00]
Tech Light | How our bodies are naturally synched with light and a “screen curfew” helps [29:42]
Evening Ritual | Shawn Stevenson’s ideas for creating a sleep sanctuary for better sleep [35:02]
6 Deep Breaths | Aubrey Marcus shares tips for changing mental state and mindfulness [39:26]
Breaking Stress | Wim Hof on breaking stress with cold exposure by following the breath [42:30]
Marijuana | Dr. Breus on using oxidized THC for helping improve better sleep [48:19]
Nighttime Drama | Why your mind starts to ruminate at night and tip for not worrying [51:08]
Efficient Sleep | 2 tips to manage your sleep better and how to find your chronotype [52:44]

QUOTES:

“to get to sleep, we need to get cold to stay asleep we need to stay cold, and to wake up we need to warm up.” Matthew Walker [19:18]

“...sleep is healing. That's what our body does in sleep. It heals physically, and it heals mentally.” Dr. Michael Breus [20:29]

“our body is constantly giving us clues, but the problem is that [it] comes with a whisper. And we can drown out that whisper in a million different ways with distraction” Aubrey Marcus [24:32]

“I was looking for this tapping into deeper part of the brain feeling pure energy, feeling power, innate capacitated power” Wim Hof [46:44]

Follow These Guests:
Shawn Stevenson: https://themodelhealthshow.com/
Aubrey Marcus: https://www.aubreymarcus.com/
Dr. Michael Breus: https://thesleepdoctor.com/
Dr. Jason McKeown: https://us.modiushealth.com/
Wim Hof: https://www.wimhofmethod.com/
Matthew Walker: https://www.sleepdiplomat.com/

Guest Bios:

Shawn Stevenson: Shawn Stevenson is the creator of The Model Health Show, which has been featured as the #1 Fitness and Nutrition podcast on iTunes. A graduate of The University of Missouri - St. Louis, Stevenson studied biology and kinesiology.

Aubrey Marcus: Aubrey Marcus is an experimentalist, unconventional fitness junkie, and human optimizer. He is the CEO of Onnit, an optimal human performance company that he has built into one of the fastest-growing companies in America.

Dr. Michael Breus: A Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He is one of only 168 psychologists in the world to have passed the Sleep Medical Speciality board without going to Medical School.

Dr. Jason McKeown: Driven by his combined passion for improving people’s lives, neuroscience and technology Jason has gone from holding medical roles in the UK to founding Neurovalens in 2013 when he was just 26 years old.

Wim Hof: Wim Hof, also known as The Iceman, is a Dutch extreme athlete noted for his ability to withstand freezing temperatures. He has set Guinness World Records for swimming under ice and prolonged full-body contact with ice, and previously held the record for a barefoot half marathon on ice and snow.

Matthew Walker: Matthew Paul Walker is an English scientist and professor of neuroscience and psychology at the University of California, Berkeley. He is a public intellectual focused on the subject of sleep. As an academic, Walker has focused on the impact of sleep on human health.