Spencer Matthews: Lost On Everest!
TV personality, entrepreneur
▶ Watch Full Episode📝 Episode Summary
Finding brother's body on Everest after 23 years.
🎯 Top Takeaways
- Sleep is the foundation of mental and physical performance�everything works better when rested
- Consistent sleep timing matters more than total hours�regularity trains your circadian rhythm
- The sleep environment should be cool, dark, and quiet�temperature especially affects deep sleep
- Caffeine's half-life is 6 hours: afternoon coffee still affects your sleep quality
- Blue light suppresses melatonin�dim screens 2 hours before bed for better sleep onset
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