287. Give It a Rest to Do Your Best: The Sleep Habits That Catalyze Your Communication

Think Fast Talk Smart: Communication Techniques

Think Fast Talk Smart

Education, Career Growth, Career, Improv, Public Speaking, Influence, Career Skills, Communicating, Careers, Language Learning, Business, Communication, Leadership

4.7 • 806 Ratings

🗓️ 11 May 2026

⏱️ 28 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you want to do your best, you’d better get your rest.

The quality of your sleep fundamentally affects the quality of your communication. Communicating well, Dr. Cheri Mah says, starts with being well-rested.

“Sleep impacts nearly every aspect of how you function,” says Mah, a sleep physician, adjunct lecturer at Stanford Sleep Medicine Center, and internationally recognized expert on sleep and human performance. In her research and work, particularly with elite athletes and professional sports teams, she explores the link between getting rest and doing our best. “If you are getting quality sleep, you can think more clearly, react under pressure, make good judgment calls, have more patience, be more empathetic,” she says.

In this episode of Think Fast, Talk Smart, Mah and host Matt Abrahams explore strategies for better sleep, from bedtime routines to paying off “sleep debt” to the “nappuccino” — a caffeine-fueled power nap. Whether you struggle to sleep or can nod off at any time or place, Mah’s insights reveal why doing our best requires getting our rest.

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Chapters:

(00:00) - Introduction
(01:15) - Sleep & Performance
(02:29) - Better Sleep Habits
(04:34) - Quieting a Racing Mind
(06:07) - Dr. Mah’s Night Routine
(07:37) - Sleep Extension
(09:10) - Preparing for Big Events
(10:02) - The Nappuccino
(11:39) - Managing Jet Lag
(14:14) - Chronotypes Explained
(16:18) - Starting the Day with Sleep
(17:58) - The Final Three Question
(22:15) - Conclusion

Transcript

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0:00.0	Hi, Matt here. At Think Fast Talk Smart, we're all about helping you hone and develop your
0:04.3	communication skills for work and life. We are thrilled that so many of you across the globe
0:08.9	tune in. We'd like your help spreading the word so we can reach even more people. Throughout May,
0:14.2	we ask that you follow and subscribe to our show on your player of choice. Send a link to your friends,
0:19.7	family and co-workers, and be sure to rate and review us.
0:23.3	Also, make sure to check out our fun Think Fast Talk Smart gift giveaways on our social channels.
0:28.5	Together, we can help people all over the world to think fast and talk smart.
0:32.9	Now a word from one of our sponsors.
0:35.3	Their support covers the cost of production, allowing us to bring
0:38.3	you quality content free of charge. If you've ever thought, I know I can do more, but something's
0:46.2	holding me back. You're not alone. Whether you're navigating career growth, seeking better balance,
0:51.4	or wanting to communicate with more confidence, coaching can help you bridge the gap between intention and action.
0:58.0	At Strawberry.me, you'll get matched with a professional coach who's trained to help you clarify your goals, build lasting confidence, and make intentional choices professionally and personally.
1:09.0	This is not therapy, it's not consulting. It's a thought
1:13.5	partnership designed to help you take action with more clarity and purpose. I strongly believe in
1:19.7	the value of coaching. All of us can benefit from the help of a coach. Visit strawberry.comme slash smart
1:27.4	to get matched up with your coach today. Visit strawberry.me slash smart to get matched up with your coach today. That's
1:30.6	strawberry.combe slash smart and get 50% off your first coaching session. It's the most affordable
1:36.8	time ever to see if coaching is right for you. Your communication hygiene, what you eat, do you exercise, and how you sleep can fundamentally
1:48.5	impact how you communicate. My name is Matt Abraham's and I teach strategic communication
1:53.6	at Stanford Graduate School of Business. Welcome to Think Fast, Talk Smart, the podcast.
2:03.5	Today I'm excited to chat with Dr. Sherry Ma.
	...

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