4-Week Sleep Optimizer

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Summary

Getting good quality sleep is elusive for many people, but it is crucial for overall health and performance. In this episode, Matthew Boyd shares practical tips to improve the quality and regularity of sleep.

He emphasizes the importance of having a consistent daily routine, including a specific lights on and lights off time. Other tips include getting fresh air in the morning, avoiding screens in bed, and reducing alcohol consumption. Boyd also provides a sleep optimizer tool to track progress and make adjustments.

Takeaways

• Consistency is key for improving sleep quality and regularity.


• Having a specific lights on and lights off time helps regulate the sleep-wake cycle.


• Getting fresh air in the morning can help start the wake window and establish a circadian rhythm.


• Avoiding screens in bed and reducing alcohol consumption can improve sleep quality.


• Using a sleep optimizer tool can track progress and identify factors that influence sleep.