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You can't cheat the circuits related to acetylcholine and dopamine; after about 90 minutes, focus diminishes.

Sleep is the best performance enhancing drug in the whole world. It's the thing you want to do every night.

Altradian rhythms, about 90 minutes long, govern our ability to focus and engage in mental or physical work.

Culture that tells us right now that you have to grind and not sleep is a lie. It's a bad deal for you. You can be ambitious. You can have unhinged ideas about the world and still sleep.

The single best thing I've learned out of everything I've ever done is your resting heart rate before sleep is the best thing you can do for your health. Hands down.

If you have a cup of coffee at 4 p.m., at bedtime, a half a cup of coffee is in your system.

If your bedtime's at 10 p.m., eat your final meal of the day at 6 p.m. After 6, no more food, no more snacks. By doing that, you allow your body to digest your food, and you're going to see that as you do that, your heart rate is going to go down.

Did you know if you don't sleep, your prefrontal cortex goes offline and you lose your willpower? So when you're trying to not eat the cookie, you're powerless. You can't do it. It's gone.

Light seen by your eyes inhibits melatonin, which makes you sleepy and regulates hormones like testosterone and estrogen.

Disruptions in circadian entrainment cause huge health problems, increasing cancer risk, obesity, and mental health issues.