How to Improve your sleep with Ryan Snell of Unstoppabl | The key to high performance
Do you ever wake up feeling groggy, sluggish, and reaching for coffee before you’ve even opened your emails? You’re not alone. In our fast-paced world, sleep is often sacrificed in the name of productivity—but what if improving your sleep was actually the key to performing at your best?
In a recent episode of the podcast, I sat down with Ryan Snell, a sleep expert who has helped countless professionals, athletes, and entrepreneurs optimize their rest for better focus, energy, and long-term success.
Here’s what you need to know about the science of sleep and how to use it to level up your performance.
Why Sleep is the Ultimate Productivity Hack
We often think of sleep as a luxury, but it’s actually the most powerful tool for high performance. Studies show that poor sleep leads to:
❌ A 30% drop in cognitive performance (even if you feel “fine”) ❌ Increased stress, anxiety, and reduced problem-solving skills ❌ Weakened immune function, leading to more sick days and fatigue ❌ Faster brain aging—yes, lack of sleep literally shrinks your brain!
Meanwhile, just 90 extra minutes of quality sleep per night can:
✅ Boost focus, memory, and creativity ✅ Increase decision-making speed and accuracy ✅ Enhance physical recovery and overall well-being ✅ Help you wake up feeling genuinely refreshed
Sounds like a no-brainer, right? But how do we actually improve our sleep?
WATCH THE EPISODE BELOW
The Common Mistakes Ruining Your Sleep
Ryan shared some surprising insights on the sneaky habits that are sabotaging your rest. If you struggle with sleep, chances are you’re making at least one of these mistakes:
⛔ Using screens too late – Blue light tricks your brain into thinking it’s daytime, disrupting melatonin production. ⛔ Inconsistent sleep schedules – Going to bed and waking up at different times confuses your body’s internal clock. ⛔ Caffeine & alcohol – That evening espresso or nightcap might be killing your deep sleep quality. ⛔ Stress overload – If your mind is racing when your head hits the pillow, your body won’t fully relax.
How to Improve Your Sleep: Ryan Snell’s Expert Tips
Want to start sleeping smarter? Here are some expert-backed tips from Ryan Snell to help you fall asleep faster, sleep deeper, and wake up ready to perform at your best:
🌙 Power Down Your Devices – Cut screen time at least an hour before bed. Try reading, journaling, or meditation instead. ⏳ Set a Sleep Routine – Go to bed and wake up at the same time every day, even on weekends. ☕ Watch Your Caffeine Intake – Avoid caffeine after 2 PM to prevent it from disrupting your sleep cycle. 🛌 Optimize Your Sleep Environment – A cool, dark, and quiet bedroom can make all the difference. 💆 Wind Down Properly – Try deep breathing, stretching, or listening to calming music to help your body relax.
Ready to Improve Your Sleep and Boost Performance?
Your best days start with better nights. Whether you're an entrepreneur, athlete, or just someone looking to be more productive and energized, sleep is the foundation of your success.
🎧 Listen to the full episode with Ryan Snell here to unlock more sleep secrets and start getting the rest you truly need or check out Ryan & Nick’s work from Unstoppable HERE
#HowToImproveYourSleep #SleepBetter #HighPerformance #Success #Wellness #SleepOptimization
LINKS
Want more exclusive content, early access, and bonus episodes? Join my Patreon community for behind-the-scenes content, extra training, and more.
🎯 Here's what you can expect in the Patreon Community 🎯
⏰ Early access to episodes
🎙Patron shoutouts and recognition at the end of every episode
⭐️ Exclusive backstage content and bonus episodes
To be a Patron and support the podcast just head to this LINK or head to https://www.patreon.com/theunlockedpodcast
Come Join the UNLOCKED community where you can find much more...
FREE Ebook 10 SIMPLE STEPS TO SELL WITH CONFIDENCE
https://mailchi.mp/0d35be4cdc01/8hyymfp0m6
FREE Ebook 10 tips to improve your productivity
https://mailchi.mp/0d35be4cdc01/8hyymfp0m6
Free Workbook : Understanding Your Values https://drive.google.com/file/d/18hahQ2osX2InxaPGkhJ9gd0MgjeQEMIr/view?usp=sharing
FREE EBOOK : Improve your confidence and create awesome videos with a smartphone https://www.rickylocke.co.uk/ebook
