Radio Headspace Optimize Your Sleep
Dec 9, 2025
Cognitive neuroscientist Lucas Miller shares impactful strategies to improve sleep and daytime energy. He emphasizes the importance of quality sleep for optimal performance and discusses the cognitive and health risks associated with insufficient rest. Lucas recommends avoiding caffeine eight hours before bed and explains how aligning alarm clocks with your sleep cycle can lead to refreshed mornings. He also introduces the innovative 'nappuccino' method—combining a short nap with caffeine for a revitalizing boost!
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Sleep Is Foundational For Performance
- Sleep is the foundation of both health and performance and occupies about a third of our lives.
- Without sufficient sleep you lack the energy to perform well at work and in life.
Use Seven Hours As A Minimum Threshold
- Define 'not enough sleep' as consistently getting less than seven hours per night.
- Expect declines in attention, emotional regulation, immunity, and judgment when under seven hours.
Cut Caffeine Eight Hours Before Bed
- Avoid caffeine within about eight hours of your planned bedtime to prevent interference with falling asleep.
- For an 11 p.m. bedtime, cut off caffeine by roughly 3 p.m.
