RISE & SHINE SLEEPYHEAD!
Like Water, sleep is probably the second most important part of your life! When you sleep your body does major repairs. For this topic I will defer to Dave Asprey from Bulletproof because he does the best research and why recreate the wheel?
Asprey started his biohacking career 20 years ago and one of his first experiments was the Uberman Sleep Schedule “which suggested you could do fine on three hours of sleep a day, as long as you accumulated those three hours in precisely timed naps throughout the day.” He found that it did not work for him, turning him into a socially inept zombie. So he resigned himself to eight hours of sleep a night until this.
“He read a study from the University of Southern California School of Medicine and the American Cancer Society that looked at the mortality rates and sleep length of more than a million US adults. It found that the people who lived longest, he reports in the book, “slept six and a half hours a night, while people who slept eight hours a night consistently died more from any cause.” That doesn’t mean to live longer you have to sleep less, he says. If the people who lived longest were the healthiest people, then what were they doing to require less sleep?” MensHealth Magazine
The people who lived longest required less sleep, “because they didn’t need as much time to recover from chronic illness, inflammation, and/or everyday stress. If aging is ‘death by a thousand cuts,’ sleep equals recovery from many of those ‘cuts.’ The fewer cuts you need to recover from, the less sleep you need,” he says.
He goes on to write about all of the things you can do during the day to get the most out of your 6.5 hours of sleep. Read his book, Super Human
Here are the main points:
Why does sleep matter?
High-quality, restorative sleep carries a number of benefits, including:
Improves brain function
Aids in muscle recovery
Boosts longevity
Balances your hormones
Protects your heart
Fights fat
Reduce the number of hits you take so your body requires less recovery time and Increase the return on sleep investment by improving its quality.
Reduce Junk Light/Blue Light: use blackout curtains, unplug electronics, wear blue blocking glasses, shut off devices 2 hours before bed, amber setting on your phone
Meditate every day
Figure out your sleep chronotype. Read HERE
Take Vitamin D, Krill Oil and Mag
Get plenty of sunlight throughout the day
Get plenty of movement during the day
Don’t drink liquids too close to bed time so you don’t have to get up to go to the bathroom
Happy Sleeping!!!