Three Rules Vanessa Hill shares 3 rules for better sleep
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May 12, 2025 
In this discussion, Vanessa Hill, a behavioral scientist and the creator of the YouTube channel Brain Craft, shares her insights on better sleep. She emphasizes that quality trumps quantity in sleep, urging listeners to rethink their rest priorities. Vanessa highlights the role of technology, suggesting it can actually assist in managing sleep. Lastly, she champions self-compassion, reminding everyone to be patient with themselves when establishing sleep routines, especially during hectic times like new parenthood.
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Prioritize Sleep Quality Not Hours
- Don't obsess over exactly how many hours you sleep each night.
- Focus more on the quality of your sleep than on the duration alone.
Consistency Beats More Sleep
- Consistent sleep times predict longer life more than total sleep duration.
- Social jet lag from weekend-weekday bedtime shifts harms sleep and metabolism.
Use Passive Tech to Unwind
- Use technology passively before bed to help you wind down and de-stress.
- Avoid active tech like social media and bright overhead lights near bedtime.