How to improve your sleep to boost productivity, cognition, creativity, and mood | Dr. Els van der Helm
In this exciting episode of The Future is How, I am joined by Dr. Els van der Helm, a leading sleep neuroscientist and adjunct professor at IE Business School. Dr. Els is a trusted advisor to CEOs and organizations worldwide, helping them unlock better performance through improved sleep and well-being. In our conversation today, we do a deep dive into the science of sleep and its transformative effects on your life and work and discuss the following topics:
• Why skipping sleep won’t boost productivity
• Quality vs. quantity: What matters most
• How aging impacts your sleep
• Two strategies to break the sleep deprivation-stress cycle
• How to use gratitude to fall asleep faster
• Why your late-night brain might mislead you
• Morning routines that set the stage for a good night’s sleep
• Evening wind-down tips
• And much more!
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Where to find Dr. Els van der Helm:
• LinkedIn: https://www.linkedin.com/in/elsvanderhelm/
• Instagram: https://www.instagram.com/drelsvanderhelm/
• Facebook: https://www.facebook.com/elsvanderhelmconsulting/
• Website: https://www.elsvanderhelm.com/
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Where to find Frederik Pferdt
• LinkedIn: https://www.linkedin.com/in/fgpferdt/
• YouTube: https://www.youtube.com/c/frederikgpferdt
• Instagram: https://www.instagram.com/frederikgpferdt/
• Website: https://www.frederikgpferdt.com/
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In this episode, we cover:
(00:00) Intro
(03:40) Els’s next five years
(05:10) Why we aren’t sleeping enough and the importance of quality work over quantity
(10:30) The value of power naps and which areas suffer from inadequate sleep and rest
(15:00) The myth of too much sleep and an explanation of sleep debt
(17:50) How aging impacts sleep and what to do about it
(23:21) How sleep helps us process emotions, and tips for managing stress
(28:04) Why your brain is prone to catastrophizing late at night
(30:15) The power of novelty and how sleep helps you process a problem
(36:37) Practices for beginning and ending the workday
(38:15) Els’s bedtime rituals
(40:38) Tips for starting your day and get the most from your early waking time
(45:04) Adding a social element to waking and sleeping rituals
(47:00) A quick gratitude practice
(51:38) How prioritizing sleep and gratitude helped Els get through a stressful time
(55:27) Conclusion
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Music: Andreas Horchler
Art Design: Stefan Schuster, Dino Hohos, Flo Dietrich
Production: Jordan & Adam Bornstein
