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📝 Episode Cheatsheet: Sleep Better to Break Habits with Dr. Wong

A Neurologist's 4-Step Framework for Using Sleep to Break Bad Habits

Author

Brady Dowling
February 20, 2025

Sleep Better to Break Habits: A Neurologist's Guide with Dr. Sui Wong, MD

With Dr. Sui H. Wong, MD - Neuroscientist and Neuro-ophthalmologist

2 min read

Episode Snapshot

Dr. Wong shares evidence-based insights on how sleep quality directly impacts our ability to break unwanted habits and form positive ones. Drawing from her clinical experience and research, she explains the neuroscience of sleep cycles and provides actionable strategies for improving sleep quality to enhance willpower, emotional regulation, and habit formation.

Key Insights

  • Sleep cycles through different stages (light, deep, REM) approximately every 90 minutes, with each stage serving distinct functions for physical and mental health

  • Deep sleep is crucial for toxin clearance and memory consolidation, while REM sleep supports emotional regulation and willpower

  • Sleep deprivation reduces blood flow to the prefrontal cortex, impairing decision-making and increasing cravings

  • Regular sleep schedules help regulate circadian rhythms and improve overall sleep quality

  • Sleep can act as a "keystone habit" that makes other positive habits easier to maintain

Quotable Moments

"When somebody's sleep deprived, they tend to go for more sugary things, whether it's because of their willpower or the body needing some other boost and they're reaching for the quick hit."

Dr. Sui H. Wong

"The process is the goal. For example, if somebody wants to lose weight, the goal is not to lose 10 pounds. The goal would be to build a regular morning exercise habit."

Dr. Sui H. Wong

Action Steps

  1. Establish a Consistent Schedule

    1. Go to bed and wake up at the same time every day, even on weekends

    2. Work backwards from your wake time to set an appropriate bedtime

  2. Optimize Your Sleep Environment

    1. Control room temperature, noise levels, and light exposure

    2. Keep mobile devices away from the bedroom or at least across the room

  3. Implement Strategic Napping

    1. Take 30-minute naps around noon if needed

    2. Avoid late afternoon naps that could interfere with nighttime sleep

  4. Manage Evening Thoughts

    1. Use journaling to clear your mind before bed

    2. Try audiobooks or podcasts with auto-timers to prevent rumination

Resources Mentioned

Listen to the full episode:

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