Simply Good Life - Sleep Hack, Relationship Hack, Communication Hack
Hi friends, here is your weekly dose of “Simply Good Life", the optimistic newsletter that makes your day a little bit better and helps you grow personally and professionally. Enjoy!
I strongly focus on optimizing my sleep quality (not quantity). I constantly try to add more deep and REM sleep into my sleeping hours. In a recent podcast interview, the sleep expert Dr. Matthew Walker explained how coffee influences deep sleep:
If you give someone a cup of coffee (~200 mg of caffeine) in the evening, the amount of deep sleep they get is reduced by 20%.
Caffeine has a half-life of 5-6 hours, but a quarter-life of 12 hours. If you have a cup of coffee at 12 PM, a quarter of that caffeine is still circulating in your brain at midnight (this is the equivalent to drinking a quarter cup of coffee right before bed)
Did you know it takes like five positive things to make up for one negative comment? Studies show relationships only work if the good outweighs the bad 5 to 1.
So if you're ever in a fight with someone, it literally takes five compliments or acts of support to overcome one criticism. Interesting, right? No wonder getting along with people can feel like work! But focusing on agreeing with each other and saying nice things more often seems to help things run more smoothly.
Recently I read about an interesting Harvard study from a few years ago. They discovered that talking about ourselves activates the same brain regions associated with reward and pleasure as sex and drugs. It's no wonder we enjoy conversations that are focused on sharing our own experiences.
It made me reflect on my own life. When I came to Germany as a 14-year-old boy, I deliberately tried to find topics for discussions with others. I simply didn’t know what to talk about. Now I know that the best approach would have been to ask them about themselves.
Now I’m asking more questions about other people - what they think, what matters most to them, what they're passionate about. As they say, to be interesting, you first need to show genuine interest in others. To be interested be interesting.
We’re talking about this concept in our new Simply Good Work Life Podcast where we explain in short insightful 15-minute conversations how to live well at work:
Would love to see you as subscribers here on Spotify or Apple Podcasts:
Have a good day!