How to Improve Sleep Quality, Boost Recovery, and Calm Your Mind with Robert Sweetman

If you’ve ever laid in bed wired, exhausted, and dreading tomorrow’s alarm, this episode is your playbook on how to improve sleep quality as a man who actually has things to do.

In this no‑BS conversation, we dig into how to improve sleep quality so you can boost recovery, calm your mind, and stop feeling like you’re running on fumes. You’ll hear how to improve sleep quality using simple, repeatable habits instead of gimmicks, and why better sleep might be the most powerful “performance enhancer” you’re not truly using yet.

Sleep is way more than closing your eyes; it’s your nightly reset for testosterone, mood, focus, and emotional resilience, and guys who short-change sleep pay for it with anxiety, irritability, weaker gains, and a higher risk of burnout and health issues.

That’s why this episode with Sleep Genius founder and former Navy SEAL Robert Sweetman goes deep on practical sleep hygiene, stress management, and recovery tactics designed for high-performing men who still want to show up strong for their families, teams, and missions.

You’ll learn how to lock in a consistent sleep schedule without feeling like a monk, how to set up a “sleep cave” that’s dark, cool, and distraction‑free, and how to use light, timing, and movement during the day so your brain actually wants to shut down at night.

Rob unpacks battle-tested tools from elite environments—like deliberate wind‑down routines, mental off‑loading, breathing, and mindfulness—to help calm your mind before bed so you’re not replaying your to-do list at 2 a.m.

You’ll also hear how better sleep accelerates muscle recovery, reduces injury risk, and improves decision‑making and reaction time, giving you an edge in training, career, and life. We link the science to real‑world habits you can use tonight—no magic supplements required. By the end of this episode, you’ll have a clear, simple plan for how to improve sleep quality, boost recovery, and calm your mind so you can wake up more energized, more grounded, and more dangerous—in all the right ways.

Buy Robert’s book here - https://www.amazon.com/62Romeo-SLEEP101-Weeks-Sleep-Restoration/dp/B0F8MLZQM2

Feeling stuck? If you need help getting out of your rut, Will can help - head to willnotfear.com to learn more about his coaching to get you off the hamster wheel. 

More from MTM at: https://mentalkingmindfulness.com/

Chapters:
00:00 - Introductions
02:50 - Rob Sweetman on Improving Sleep
12:19 - Sleep Hygiene and Mental Health
26:31 - How Light and Sound Affect Sleep
29:06 - Light, Sound, and Sleep Quality
32:29 - Brown Noise for Better Rest
33:50 - Noise, Temperature, and Sleep
37:50 - Building Consistent Sleep Routines
40:00 - New Sleep Solutions for the Military
41:58 - Developing Military Sleep Pods
43:37 - Better Sleep Tools for Warfighters
48:45 - Coaching High Performers on Sleep
52:02 - Common Sleep Disruptors
53:26 - Healthy Sleep Habits
58:11 - Sleep Tracking: Pros and Cons
01:01:06 - Why Deep Sleep and REM Matter
01:02:36 - How Meal Timing Affects Sleep
01:05:02 - Processed Foods, Obesity, and Health
01:07:27 - Intermittent Fasting Insights
01:08:51 - Eating Habits That Support Sleep
01:11:13 - Closing Thoughts and Giveaway

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