Navigating Wealth Why Your Morning Routine is Secretly Ruining Your Day ft. Nitun Verma
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Mar 25, 2026 Nitun Verma, a Stanford-trained sleep physician who built sleep programs for Apple and Meta, talks about why high-performers underperform from hidden habits. He covers wearables and their limits, how caffeine and alcohol quietly wreck sleep, the real meaning of sleep quality beyond hours, evening routines as the biggest lever, and practical ways to find your true sleep need.
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Use Wearables For Trends Not Nightly Judgement
- Use wearables as behavioral feedback, not a nightly judge; avoid checking data mid-sleep to prevent anxiety-driven harm.
- Look for trends after daytime changes instead of obsessing over each night's REM or stage counts.
Wearables Are Better At Sleep Detection Than Staging
- Modern wearables are good at binary wake versus sleep detection but still struggle with fine-grained sleep stages like stage one versus two.
- Trust subjective reality checks—if you disagree with the device about your sleep, believe your experience.
Determine Your True Sleep Need With A Multiweek Experiment
- Run a personal experiment over weeks to find your true sleep need by tracking sleep, removing confounders, and noting daytime function.
- Nitun spends a month or two with patients to determine a baseline (e.g., 7.5 hours) and then schedule around it.