I just watched this Diary of a CEO podcast.
Here‘s what I learned about sleep and how to improve it. 👇
Here are the big insights:
1. You can’t “make up” lost sleep — but you can bank it
Sleeping in on weekends won’t fix chronic sleep deprivation.
But if you know a short night is coming (travel, deadlines, shift work), you can proactively increase sleep in the days before to buffer the impact.
2. Digital detox matters — but not because of blue light
Blue light only marginally affects melatonin (≈2.2% change in sleep efficiency).
The real issue? The stimulation and light exposure from screens keep your brain in “daytime mode.”
At least one hour of tech-free wind-down time still makes a meaningful difference.
3. Melatonin isn’t a universal sleep fix
Low doses (0.1–3 mg) can be helpful for:
• Jet lag (timing is critical),
• Certain circadian rhythm disorders.
But long-term effects on your body’s natural melatonin production remain unclear. It’s a tool — not a nightly crutch.
4. The #1 sleep superpower: Regularity
Go to bed and wake up at roughly the same time every day (±15 minutes).
Regular sleepers show a 49% relative reduction in all-cause mortality in some cohorts - a staggering effect.
Consistency beats quantity.
5. Quantity still matters — but not the “8-hour myth”
Most adults thrive at 7–9 hours, with 7 hours often being the “critical minimum” for optimal functioning.
“8 hours” is not a universal rule.
6. Quality = continuity
Good sleep is uninterrupted sleep.
Aim for:
• 85%+ sleep efficiency (if you track it),
• Enough deep, slow-wave sleep.
Fragmented sleep reduces the restorative benefits even if total hours are the same.
8. Light sets the rhythm
In the hour before bed, keep light exposure under 30 lux (a lux meter app can help).
Warm, yellow, minimal lighting tells your brain: It’s night. Power down.
9. Alcohol, caffeine & cortisol matter
• Caffeine’s half-life can stealthily disrupt sleep even 6–10 hours after consumption.
• Alcohol fragments sleep and suppresses REM.
• Ashwagandha may help reduce cortisol for some people, but responses vary.
10. Don’t miss REM — it’s night-time therapy
REM dominates the second half of the night.
Waking too early means missing the sleep stage where the brain turns off noradrenaline (the stress chemical), giving us emotional processing, learning, and mental reset.
🎥 Watch it here: https://youtu.be/qxxnRMT9C-8