A few months ago, I had the privilege of sitting down to talk with the renowned neuroscientist, sleep expert, and bestselling author Dr. Matthew Walker. Matthew’s the author of the book Why We Sleep, and in our conversation, he dispensed a ton of practical wisdom for how to sleep better so you can wake up feeling energized and healthy, every single day.

On the podcast, he broke down his 4-part framework for how to think about sleep holistically: Quantity, Quality, Regularity, and Timing. Rather than only focusing on the question, “Am I getting enough?” Matthew expands the aperture to think about how good the sleep is, how often we get it, and if it’s in line with our natural chronotype (as in, are you a night owl or a morning person?)

It’s one thing to know that sleep is important. But it’s another thing to know how to get good sleep. So I asked Matthew to tell me the best sleep advice he’d ever heard, received or given. His answer was: “Regularity and digital detox.” 

Let me break that down.

Regularity means going to bed at the same time every day and waking up at the same time every day. 

It sounds very simple, but for so many of us, it’s just not our reality. We have irregular routines. Or maybe we have a routine during the week that we throw out the window on the weekend. 

As for Digital Detox, his advice is: in the last hour before bed, try to stay off your phone. And in the morning, give yourself 10 minutes. That’s all.

Again, sounds simple, right? And yet how many of us open our phones first thing in the morning? Even though all it brings is meetings and emails and missed calls and headlines that can elevate or bring on anxiety. Matthew explains how this pattern slowly conditions your brain to arrive in bed already anxious. It’s called anticipatory anxiety.

Instead, giving yourself ten device-free minutes in the morning helps you wake up calm and begins to signal to your nighttime brain that there’s nothing to worry about tomorrow.

I want you to give these two practices a try, and pay attention to what shifts in your evenings this week. And because rest isn’t just about mindset but also where you lay your head, I’ve teamed up with Eight Sleep to make the “where” a little more restful too.

The Pod 5 mattress cover has made it easier for me to stick to the routine Matthew talked about. Its temperature control keeps my sleep environment comfortable, so I’m not waking up in the middle of the night from getting too warm or too cold. I’m finally getting the rest I planned for instead of scrambling to make up for it the next day.

And this isn’t just my experience.

The Pod 5 helps you fall asleep 44% faster and gives you up to an extra hour of quality sleep per night. That extra rest shifts how your morning feels: clearer, calmer, and easier to stay on track with the routines you’re working toward.

If you’re ready to invest in better rest, now is the time. Use code PURPOSE for up to $700 off the Pod 5 Ultra or $500 off the Pod 5 Core.

I’m sure you’ve read that you need to sleep better dozens of times. But have you actually taken action?

Try This: Right now, I want you to commit to a sleep schedule for at least one full week. Same bedtime, same wake-up time. I know that for some of us, work schedules and family obligations can make this really tough. So go easy on yourself and do what you can.

Reply to this email to tell me what gets in the way of good sleep for you.

Bringing wisdom to the world takes partners who share our belief in its purpose. We’re deeply grateful to today’s partner Eight Sleep. Without their support, our message wouldn’t reach as far or as wide as it’s needed. Please help us share our gratitude by checking out their work.