How to sleep better 101. Transform your decisions, learning, leadership and give your full potential a fair chance.

Ready for a life boost that doesn’t require another app, hack, or supplement?   

Today we unpack why sleep is the hidden engine behind emotional stability, sharper decisions, and real learning, and how a few consistent habits can transform your days by fixing your nights. 

We start with the brain, how chronic restriction (yes, even 1-2h a night) quietly erodes attention, working memory, processing speed, and reasoning. If you lead teams, negotiate deals, parent, or simply want to grow faster, “sleep on it” isn’t a cliché; it’s a strategy.  

Then we get practical.  

We lay out the core behaviors that reliably improve sleep quality.  

Finally, we show you how to make these shifts stick with a simple habit loop: trigger, action, reward. Pick one change per week, set hard boundaries around your schedule, and anchor it to a personal why that matters more than late-night distractions. 

This is a warm, candid guide for anyone who wants better focus, calmer emotions, and faster growth without grinding harder.  

Subscribe for more science-backed tools, share this with someone who’ll keep you accountable, and leave a quick review to help others find the show. What’s the one sleep habit you’ll start tonight? 

Chapters

• 0:00 Welcome
• 0:52 How Sleep Drives Performance
• 2:39 Emotions And The Sleep–Brain Link
• 5:15 Decision-making Under Sleep Debt
• 8:11 Leaders, Mistakes, And Rest
• 11:13 Making Sleep A Non‑Negotiable Priority
• 13:26 Core Habits: Substances And Timing
• 15:41 Regularity And Circadian Rhythm
• 18:12 Light, Screens, And Hormones
• 21:02 Breathe Through Your Nose
• 22:51 Move More, Train Early
• 23:31 Build Habits: One Change At A Time
• 26:02 Triggers, Actions, Rewards
• 28:04 Accountability And Boundaries
• 29:11 Find Your Why