Jim Kwik

When you sleep also, it regulates your hormones, it repairs your brain cells.

So with bad sleep, you have bad memory.

With bad memory, you have no learning.

With bad learning, you have no leadership for your business.

How's your sleep in general?

Even when people think about their schooling, if they pull all-nighters, it's not good for your learning also as well.

Even taking naps after you've learned something, it's been shown to enhance your recall of that information.

You can use naps or sleep or meditation very strategically.

Also as well, my favorite thing was sleep because I work with a lot of athletes and certainly a lot of CEOs and even world leaders talk about the importance of sleep.

Never make an important decision on a bad night's sleep because you're just going to make more mistakes, right?

When you're sleep deprived.

So I would say direct sunlight first thing in the morning, 10 minutes is non-negotiable for me.

Your eyes are the only part of your brain that's outside your skull.

So it resets your circadian rhythm.

So when you get early sunlight, you're going to sleep better at night overall, not through windows because it could filter out a certain spectrum of light, but just go outside.

Even if it's hazy or foggy, you still get the benefit.

Number two, watch your caffeine intake if you're sensitive.

I'm very sensitive to caffeine, so I can't do caffeine past noon because it could stain your body upwards of 10 hours.

Number three, I would say you have an alarm clock to wake up.

I would challenge everybody in just one little thing to have an alarm clock to go to bed.