Sleep is incredibly important for health. Sleep deprivation leads to extreme degeneration of many biological processes. Sleep is when the body repairs and builds. Here’s how to sleep well.

Optimize Circadian Rhythm

The Circadian Rhythm is a biological process that regulates sleep, which cycles every 24 hours.

• Wear blue blocking lenses at least 2 hours before sleeping (called UVEX)
• Limit bright light exposure after sunset
• Remove ALL lights from sleep area. Use blackout curtains and cover/turn off any lights
• Expose your eyes to blue light in the morning shortly after waking
• Follow a consistent sleep schedule
• Wake up when the sun comes up

Grounding

Ground yourself while sleeping to

• Lower inflammation
• Breath deeper through more open nasal passages
• Sleep deeper, easier, and feel more well rested

EMF

• Put phone on airplane mode before sleeping
• Stay far from a Wi-Fi Router, or turn the router off while sleeping

Stay Cool

Keep your body temperature lowered during sleeping

• Keep the room around 63-67 degrees
• Take a Glycine supplement

Be Fat Adapted

• Eat Less than ~40g Carbs per day
• Eat mostly fat
• Fast - Only eat in an 8 hour window. Ex: 12pm - 8pm
  • Stop eating 2-3 hours before sleep
  • Water Fasting - Outside eating window, only consume water, tea, coffee, salt, and minerals.
  • Do NOT eat calories, macronutrients, or fiber outside eating window

Exercise

• 5+ minutes of intense cardio per day

Meditate

• 15+ minutes per day

Magnesium

• Apply Transdermal Magnesium Oil before sleeping

Note

Get as much sleep as your body needs - Some people need 7 hours, some people need 8, and so on