In today’s episode, we look at how we increase the quality of our sleep. Given the clear benefits of sleep on our cognitive function, we investigate the small tips and tricks we can make use of to increase the quantity and quality of our sleep, and our overall enjoyment of life. Here are a few of our techniques: 1. Control the conditions: we sleep better in the cold and in the dark, so do you what you can to provide the space to enable these conditions. 2. Exercise: exercising during the day is also a crucial technique to help you sleep better.3. Mindfulness: the more we can do mindfulness the better we can bring non-judgemental awareness to our intrusive thoughts that can keep us awake. 4. The other practice is to get data - use an app which tracks your movements in the night and enables you to figure out how you can sleep better. If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

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We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.If you liked today’s session, review us on Apple podcasts!Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.As always, the work continues:This is a great article that details the "75 Things White People Can Do For Racial Justice."Reading List:Desmond Cole, The Skin We're InRobyn Maynard, Policing Black LivesRobin DiAngelo, White FragilityIbram X Kendi's book, How to Be Anti-RacistMoving from education to action, we look to Justice in June, an amazing guide put together by Autumn Gupta with Bryanna Wallace: https://docs.google.com/document/u/2/d/1H-Vxs6jEUByXylMS2BjGH1kQ7mEuZnHpPSs1Bpaqmw0/mobilebasic?fbclid=IwAR27Hbl0fWAHrWQVo1JFSmeN-7InRVgH8Ljm1YRATGj-9mMgQ-o3o_RZ5j0Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.