Jim Kwik

Your brain loves a schedule, even on weekends.

And no one's perfect about this.

I certainly am not.

I went to the Wicked premiere last night in New York City, and I didn't get back until 2 a.m.

So there are off days.

But in general, to the degree you go to bed at the same time, wake up at the same time, you'll have better overall sleep long-term.

And then finally, two big ones.

you know it'd be time to sleep because the environment would tell you thousands of years ago.

It would get darker and it would get cooler.

And so sleeping in a cooler environment will help you sleep better.

Not where it's so cold you're shivering because that'll wake you up.

But even if you take a nice warm bath or a warm shower or a sauna, you get out, your core body temperature drops, and that's a signal for your nervous system for you to create melatonin, which is the hormone that tells you it's time to relax.

And then dark, as dark as you can make it.

And one of the culprits there, again, is our screens, right?

When you're on your phones, the blue light could fool your mind and think it's still daylight and you won't create that melatonin.

So sleep is a non-negotiable for anyone who wants to perform better.

There's a myth out there that says we only use 10% of our brain.

We actually use all of our brain.

Just like if you're going for a hike, pretty much all your muscles are engaged.

It's just some people are more physically fit and they have some techniques and what would crush somebody else won't challenge another person because they have physical fitness and health.