• The mornings are the most productive hours of the day-before the interruptions, before distractions, before the rest of the world gets up and going too.
• When you get up with the sun, you are more likely to wind down with it - we are made to follow the rhythm of the sun.

When you're burned out, when you're exhausted, and when you want to veg out on the couch, that's when you need the extra discipline to get up and go to bed.

Morning routines are great, but a bedtime routine is important too.

Do not use your phone at night by not having it with you in the first place.

This means you won’t know if you get a text message or an email. It means you won’t be tempted to scroll through social media. It means you won’t be staring at a screen that is artificially forcing us awake, thereb...

The number of people who can survive on five hours of sleep or less without any impairment expressed as a percent of the population is zero.

If not zero, close enough to zero that we can assume it doesn’t include you.

• No matter what the problem is, the solution is often a consistent routine.
• Ask a sleep expert if you are not sleeping well, a consistent routine will be the answer.
• The best thing you can do for your sleep is be consistent, seven days a week.

Sleep discipline is something you have to be good at, conscious of, and something you can't let slip.

We only have so much energy for our work, our relationships, for ourselves.

Getting 7-8 hours of sleep every night does not negatively affect their output, it contributes crucially to...

The goal of exercise is simply to "tire the body" so we can later enjoy a heavy sleep.

A sedentary life does not help with sound sleep, so make it a rule to do strenuous exercise every day.

• Naps are restorative, especially as you get older.
• Sleep is the interest we have to pay on the capital which is called in at death.
• If you want to have a good and long life, sleep now, not later.
• If sleep has all these benefits, if it is literally lif...