112 How to Improve your sleep with Ryan Snell of Unstoppabl | The key to high performance

In this week's episode I am joined with Ryan Snell of Unstoppabl and we dive into the critical role of sleep in enhancing high performance, discussing the alarming statistics of sleep deprivation and its economic impact. Exploring the health risks associated with insufficient sleep, including its effects on decision-making, productivity, and overall well-being.

We discuss the importance of understanding sleep's functions and the significance of maintaining a healthy circadian rhythm to optimise sleep quality and health. We also discuss the challenges of modern life and how they impact our sleep and overall well-being and how to align with our natural circadian rhythms, offering practical strategies to improve sleep quality.

Find out more about Ryan at https://unstoppabl.com/about-unstoppabl

Chapters

00:00The Importance of Sleep in High Performance

02:55 Sleep Deprivation and Its Economic Impact

06:07 Health Risks Associated with Lack of Sleep

08:53 Understanding Sleep and Its Functions

11:55 The Role of Circadian Rhythm in Sleep Quality

15:03 Navigating Modern Life's Challenges

16:28 Understanding Circadian Rhythms

18:39 Strategies for Aligning with Nature

20:20 Creating a Sleep-Conducive Environment

22:55 Setting Boundaries for Better Sleep

25:31 Optimizing Your Sleep Space

28:41 Investing in Sleep Quality

29:15 The Impact of Caffeine on Sleep

30:52 Parenting and Sleep Challenges

34:04 Mental Health and Sleep

35:18 Practical Sleep Tips for Parents

39:02 Taking Responsibility for Sleep Improvement

takeaways

• One in five people are not getting enough sleep.
• Sleep deprivation costs the UK economy around 40 billion pounds annually.
• Lack of sleep can lead to poor decision-making and productivity loss.
• Individuals getting less than six hours of sleep lose about six working days a year.
• Sleep is crucial for recovery and overall health.
• Arianna Huffington's experience highlights the dangers of sleep deprivation.
• Circadian rhythm plays a vital role in sleep quality.
• Sleep debt cannot be recovered; it accumulates over time.
• Prioritizing sleep is essential for personal and professional success.
• Healthy sleep habits are foundational for long-term health. We need to switch off from constant attention demands.
• Modern life challenges our natural rhythms.
• Aligning with circadian rhythms can improve sleep.
• Morning sunlight exposure is crucial for alertness.
• Creating a sleep-conducive environment is essential.
• Setting boundaries helps improve sleep quality.
• Avoid screens for at least 30 minutes after waking.
• A cool, dark, and quiet bedroom promotes better sleep.
• Regularly assess and update your mattress for comfort.
• Simple strategies can lead to significant improvements in sleep. Investing in a good mattress is crucial for sleep quality.
• Caffeine can significantly impact sleep; a cutoff time is recommended.
• Parents should maintain a consistent wake-up time regardless of sleep quality.
• Napping can help offset sleep deprivation, especially for parents.
• Mental health is closely linked to sleep quality; lack of sleep increases anxiety and depression risk.
• Setting boundaries around work and technology use is essential for better sleep.
• Morning sunlight exposure can help regulate circadian rhythms.
• Creating a calming bedtime routine can improve sleep quality.
• Nutrition and hydration play a vital role in overall health and sleep.
• Taking responsibility for sleep habits can lead to better health outcomes.

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