Good sleep

At the Centre for Sleep Research in South Australia, researchers deprived volunteers of sleep for 24 hours. Subsequent mental performance was equivalent to a blood alcohol level of 0.10%. For perspective, a level of 0.08% is legally impaired and most people pass out at 0.15%. Another study found that most sleep-deprived people didn’t realize they were cognitively impaired.


Sleep is an investment in the energy you need to be effective tomorrow.

-Thomas Roth


Importance of sleep

In addition to clear thinking, sleep has amazing benefits:








A well-spent day brings happy sleep.

-Leonardo da Vinci


How to sleep well

Sleep 7–9 hours every night


When you wake up, expose your eyes to bright sunlight to reset melatonin levels


Early to bed and early to rise makes a man healthy, wealthy, and wise.

-Benjamin Franklin


How to start today


Life-hack: When in bed, meditate. Either you will have a deep meditation or fall asleep. Victory either way.

-Naval Ravikant


Personal notes

About 35% of Americans do not get enough sleep. When I was sleep deprived during medical school, I was irritable and impatient. And when I was sleep training my kids, my work performance suffered. Now, I have a personal rule that I sleep on major decisions.


In the end, winning is sleeping better.

-Jodie Foster


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How to sleep well

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How to start today

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Personal notes

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