Think Fast Talk Smart: Communication Techniques 287. Give It a Rest to Do Your Best: The Sleep Habits That Catalyze Your Communication
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May 11, 2026 
Dr. Cheri Mah, sleep physician and Stanford lecturer who advises athletes and leaders on rest, explains how better sleep sharpens thinking and emotional control. She covers small habit changes, evening routines, sleep extension before big events, the caffeinated "nappuccino" nap, managing jet lag, and timing work to your chronotype.
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Offload Racing Thoughts Before Bed
- Do cognitive offloading before bed to quiet a racing mind by journaling or making a to-do list outside of bed.
- Process thoughts, then perform a short relaxing activity so bed stays associated with sleep, not worry.
Time Your Hot Shower For Better Sleep
- Do an earlier hot shower or bath about 90 minutes before bedtime to help your core temperature fall when you sleep.
- Cheri Mah says backing up the hot shower can speed sleep onset and increase deep sleep.
Sleep Extension Pays Down Debt Over Days
- Sleep extension means getting more nightly sleep than usual to pay down accumulated sleep debt.
- Mah's athlete research used extra nightly hours over days to improve reaction time and accuracy rather than one-off long sleeps.