Get the Best Sleep of Your Life: Actionable Tips You Need!
The Hard Way w/ Joe De Sena
Spartan Races
4.7 • 870 Ratings
🗓️ 31 December 2024
⏱️ 26 minutes
🧾️ Download transcript
Summary
Struggling with sleepless nights and sluggish days? In this episode, Joe De Sena sits down with sleep expert Andrew Vontz to uncover the science behind truly restful sleep.
Learn straightforward, research-backed strategies to fall asleep faster, stay asleep longer, and wake up rejuvenated - no gimmicks, no expensive gadgets, just real results.
Andrew shares practical tips you can start using tonight to unlock better sleep and enjoy the incredible benefits: sharper focus, better health, and unstoppable energy.
It’s time to take charge of your sleep and transform your life!
Timestamps:
00:00 Intro
00:49 The Better Lab and the science of better sleep
05:23 Sleep trackers and fake sleep scores
10:02 Avoid late-night social media scrolling
13:17 The science behind hot showers before bed
15:45 Comfort myths: Do you need a luxury mattress?
16:50 The role of exercise in improving sleep quality
18:27 The fluency effect and benefits of morning sunlight
22:24 Shift your caffeine consumption to prior to noon
23:29 Recap: Top sleep tips and starting simple
Connect to Andrew:
🌐 Website: The Better Lab
📸 Instagram: @thebetterlab_hq
📘 Facebook: @thebetterlabHQ
💼 LinkedIn: Andrew Vontz
Transcript
Click on a timestamp to play from that location
| 0:00.0 | I think whatever amount of sleep you get, you want it to be the best sleep possible because sleep is the ultimate amplifier of health, wellness, and performance. |
| 0:08.3 | And having a consistent bed time and wait time. |
| 0:11.4 | Get outside and get 10 minutes of morning, sunlight. |
| 0:14.4 | No social media late at night. |
| 0:16.2 | Don't cover your hands with mittens or your feet with dock. |
| 0:19.7 | That's a big list. If you just consistently take small actions over time, you're going to sleep better and |
| 0:25.6 | you're going to feel better as well. |
| 0:27.6 | Welcome to the Hardway podcast with Joe DeCena, founder and CEO of Spartan races. |
| 0:32.6 | We're teaching you how to overcome your obstacles in your life the same way we teach our 10 million plus Spartans to overcome obstacles on the course. |
| 0:41.0 | With insight from the smartest, most accomplished experts from every corner of the world. |
| 0:45.2 | Get ready to elevate your life today. |
| 0:48.8 | Joe DeSanter here, CEO and founder of Spartan and host the Hardway podcast. |
| 0:53.5 | I got my buddy Andrew Vonson. He's got the |
| 0:55.5 | better lab. He's going to teach us how to sleep better. Who doesn't want to sleep better? |
| 1:00.1 | Now, I would argue, and I've been arguing forever, Andrew, that we should sleep when we're dead. |
| 1:04.6 | We got a lot of work to do here while we're on the planet. But we probably should sleep. I'm probably being a little ridiculous there. What do you think? |
| 1:11.1 | I think whatever amount of sleep you get, you want it to be the best sleep possible because sleep is |
| 1:16.4 | the ultimate amplifier of health, wellness, and performance. And that's why we built the better |
| 1:21.5 | lab to guide you to build those small science back practices that are proven to improve sleep, |
| 1:28.8 | get consistent with them, stack them up over time so that you're getting the best sleep of your life every day. |
| 1:33.2 | In terms of why should you believe that I have any credibility or expertise as it relates |
| 1:37.2 | to sleep? |
... |
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