Dr. Satchin Panda: The Circadian Code!

🎯 Top Takeaways

1. Sleep is the foundation of mental and physical performance—everything works better when rested
2. Consistent sleep timing matters more than total hours—regularity trains your circadian rhythm
3. The sleep environment should be cool, dark, and quiet—temperature especially affects deep sleep
4. Caffeine's half-life is 6 hours: afternoon coffee still affects your sleep quality
5. Blue light suppresses melatonin—dim screens 2 hours before bed for better sleep onset