Spencer Matthews: Lost On Everest!
TV personality, entrepreneur
▶ Watch Full EpisodeEpisode Summary
Finding brother's body on Everest after 23 years.
Top Takeaways
- Sleep is the foundation of mental and physical performance—everything works better when rested
- Consistent sleep timing matters more than total hours—regularity trains your circadian rhythm
- The sleep environment should be cool, dark, and quiet—temperature especially affects deep sleep
- Caffeine's half-life is 6 hours: afternoon coffee still affects your sleep quality
- Blue light suppresses melatonin—dim screens 2 hours before bed for better sleep onset
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