Happy Monday from The Quiet Rich— your weekly email with tiny, proven methods to make 2025 your best year yet.

Specifically, let’s make this the year you finally sleep better. Scroll down for the 6 most common “sleep traps” (and how to avoid them).

CONTEXT

Sleep isn't a luxury—it's your brain's nightly maintenance program.

Dr. Matthew Walker (author of "Why We Sleep") puts it pretty bluntly: "Every minute of sleep you lose is a minute of brain health you sacrifice." 👀

But most adults still don't get the quality sleep they need in order to supercharge their focus, memory, and motivation the next day.

The problem isn't that we don't know sleep matters. It's that we keep falling into the same 6 "sleep traps" that sabotage our rest without us even realizing it.

Good news? Once you know what they are, those traps are surprisingly easy to avoid.

HOW TO AVOID THE 6 SLEEP TRAPS

1. Make it cold

• Heat is one of the biggest culprits of tossing and turning. (A cooler body temperature is naturally sleep-inducing). Experts say you should drop the thermostat to 67ºF before bed.

2. Keep it dark

• Invest in black-out curtains. Darkness is key to releasing melatonin (the hormone that regulates your sleep-wake cycles). An eye mask also works!

3. Try supplements

• Andrew Huberman is a world-renowned neuroscientist and expert on sleep. He wrote this viral “Toolkit for Sleep” article. He also talks through the specific supplements he takes in this 6-min YouTube video.

• Many of the ingredients he recommends (like Magnesium and L-theanine) are in this one supplement!

4. Limit screens

• Remember when we talked about melatonin? Well, blue light is one of the biggest suppressors of it! I recently bought some blue-light blocking glasses to wear at night— but I generally try to put my screens away (yes, including my phone) 1 hour before bed.

5. No late caffeine

• If I were a betting woman, I’d bet this is the #1 “sleep trap” that most people fall into. According to Matthew Walker, caffeine has a half-life of 5-6 hours for the average adult. And 25% is still in your system 10-12 hours later. That 3 PM coffee? It's still working at 1 AM.

• Enjoy your last coffee 10+ hours before bed in order to get deep sleep.

6. Stick to a schedule

• Huberman encourages us to regulate our circadian cycle by waking up and sleeping at the same time each night. Rather than a morning alarm, I actually set a “bedtime alarm.” (It goes off around 9pm so I can spend the next hour winding down for sleep.)

• It’s also helpful to view sunlight by going outside within 30-60 minutes of waking. When you wake up, think “sunlight before screen light.” It sets your circadian rhythm for the day, so your body knows when to get tired.

CLOSING THOUGHTS

The best "productivity hack" isn't another app or system—it's 8 hours of deep, restorative sleep.

Start with just one of these 6 golden rules of sleep tonight. Maybe it's dropping your thermostat to 67°F, or putting your phone in another room and opening a book 1 hour before bed. Small changes compound into transformative rest.

If you’re curious to dive deeper, I recommend the book, “Why We Sleep” by Matthew Walker as well as The Huberman Lab podcast by Andrew Huberman.

And seriously, give Beam a try. Savoring this healthy hot chocolate drink 1 hour before bed has become my favorite wind-down routine. Use JADEB40 at checkout for a magical 40% off.

Sweet dreams,

Jade

P.S. 🎉 CONGRATULATIONS to everyone who joined the July cohort of Archimedes this week. This group truly blows me away. You’re CEOs, Founders, Executives, Startup Advisors, Coaches, Keynote Speakers and so much more. I can’t wait to meet you TOMORROW in our welcome session. You’re about to learn the entire system that grew my LinkedIn from 1,000 to 440,000 followers in 2 years.

Missed out on this cohort? The next time Ben Meer and I run this program will be September 29th. Learn more and read member reviews at JoinArchimedes.com

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