A doctor found that watching an intense medical drama about his former profession significantly raised his heart rate and delayed its recovery during sleep.

Sleeping separately from your partner, even in another bed in the same room, can make an enormous difference in your sleep quality.

To train your brain for better sleep, your bed should be reserved exclusively for sleep and sex, with no other activities allowed.

The speaker has adopted a rule to rather miss out on calories for the day than eat late, as the negative impact on sleep and well-being is not worth it.

A tangible goal is to lower your pre-bed resting heart rate by 10% in 30 days by identifying and eliminating triggers like late meals or stress.

Your resting heart rate just before bed is a better metric for sleep preparedness than your lowest heart rate during sleep.

The speaker uses a temperature-controlled mattress from 8 sleep to modulate his body temperature throughout the night for better sleep.

An ideal nightly heart rate curve looks like a hammock, dropping early and staying low, not a valley that drops late in the night.