Sleep - basic
Build new skills the smart way
Understand the importance of your "internal clock" or circadian rhythm and begin making small adjustments that will prime you for a good night's sleep.
#Sleep #CircadianRhythm #SocialJetlag #EmilyManoogian
Create the ideal conditions in your bedroom to help you sleep soundly for a good 8 hours every night.
#Dr.MatthewWalker #Temperature #Sound #Humidity
Use a simple breathing protocol to help calm your nervous system and wind down for deeper rest.
#Dr.MatthewWalker #parasympatheticnervoussystem #4-6breathing #Dr.ArthurSpielman
Start building a morning routine that helps you regulate your circadian clock and primes you for a good night's sleep.
#MatthewWalker #cirdianrythm #remsleep
Establish a simple and effective routine that creates the optimal conditions needed for your brain and body to sleep soundly.
#Dr.MatthewWalker #remsleep #ArtificialLighting #Dr.JoshuaGooley #Dr.SatchidanandaPanda #LightExposure
Understand the effects of both caffeine and alcohol so that you can moderate your consumption strategically.
#MatthewWalker #remsleep #NervousSystem #AlchoholIntake #CaffeineandSleep
Assess yourself
Reflect on where you currently stand and discover the practical components necessary for mastery of this skill.
Learn sub-skills
The skill is broken down into 6 essential sub-skills, each of which is the focus of one learning workout. You'll do 1 workout every 2 weeks over the next 12 weeks.
Talk about it
Have an insightful conversation with your colleagues about how to implement each sub-skill in your day-to-day.
Build micro-habits
Along with each workout, design your own micro-habit to start putting your learning into practice on a daily basis.
Ready to go?