The Code: A Guide to Health and Human Performance

158. Quality Over Quantity for Sleep Success

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Struggling to feel rested no matter how many hours you sleep? Maybe the real issue isn’t time. It’s quality.

 

In this episode, Dr. Andrew Fix talks about what it takes to improve sleep quality so you can wake up refreshed and ready to go. He shares insights from his own life as a busy father and professional, breaking down why better sleep leads to better recovery, sharper thinking, and more energy throughout the day.

 

This episode covers the small changes that make a big difference. Setting a consistent sleep schedule, creating the right sleep environment, and knowing when to cut off caffeine and alcohol can all help. Tune in if you want to improve recovery and overall health without adding more hours to your night.

 

Quotes

  • “If he sleeps better, he will feel better. And then naturally what ends up happening is when somebody starts sleeping better, they feel better and then they want more of it.” (03:25 | Dr. Andrew Fix) 
  • “The hardest thing for our body to do is if those times of going to bed and waking up are all over the place, your body doesn’t know when it’s supposed to wake up, when it’s supposed to wind down.” (05:36 | Dr. Andrew Fix) 
  • “When you consume [alcohol], it can have a huge impact on your sleep quality… If you have a drink after 5 PM, that seems to creep into my night’s sleep and increases my breathing rate, increases my heart rate, lowers my recovery score the next day.” (11:28 | Dr. Andrew Fix) 
  • “More poor-quality sleep isn’t going to make you feel better. Focus on improving the quality of the sleep you’re already getting.” (14:42 | Dr. Andrew Fix)
  • “Those are like cost-free things that pretty much anyone can do or very minimal cost… takes you no time to implement those things.” (14:52 | Dr. Andrew Fix)

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    Links

    The Code’s top 3 sleep quality tips: https://www.youtube.com/watch?v=nJdJtwdCF14

     

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    The Code: A Guide to Health and Human PerformanceBy Dr. Andrew Fix