Fix Your Sleep in 6 Steps

Fix Your Sleep in 6 Steps

Chronic sleep deprivation is killing us.

The culture of "I'll sleep when I'm dead" or wearing our busy-ness as a badge of honor has got to stop. 

The research around this is significant and has only gotten more intense.

Here are some startling facts about sleep

  1. Adults who sleep less than 7 hours per night (55% of all Americans) are significantly more likely to have heart attacks, asthma, depression, or diabetes.
  2. If you sleep less than 7 hours per night you are 41% more likely to become obese
  3. Sleep deprived individuals have a 33% higher chance of developing dementia & Alzheimer's
  4. Employees who report poor sleep cost their employers roughly $2,300 more per year
  5. Sleep deprivation results in 100k car accidents per year.

On the flip side consider this:

  1. Getting 7+ hours of sleep improves immune function and reduces severity and frequency of illness
  2. 7+ hours of sleep means improved cognitive function which is linked to a higher earning potential  $$$
  3. Sleeping 7+ hours per night regulates appetite and can lead to improved health, longevity, and lower body fat %

The crazy thing?

Scientists still don't know why we sleep

I mean, they know that if we don't we basically become catatonic and then die.

But we still don't fully understand why we spend 1/3rd of our lives in a light coma. 

Here's what we do know

Sleep is divided up into NREM (non rapid eye movement or deep) sleep and REM (rapid eye movement or dreamlike) sleep

NREM sleep typically takes place in the first few hours of the night. 

It's related to circadian rhythm so even if you get 8 hours but you go to bed at midnight (4+ hours after sunset) you will miss out on this

NREM sleep gives you physical recovery, restores your energy, and detoxifies your brain.

This is the stuff that will help you burn more fat, heal your muscles, and allow you to wake up with focus and energy.


REM sleep occurs in cycles every 90 or so minutes but typically happens closer to the end of sleep. 

This is where your body becomes fully paralyzed so you don't act on any of the weird dreams you're having.

This is also responsible for emotional regulation, insight into problems, and moving short term to long term memory

Both are important if you want to live a long healthy life

In fact, based on some of the research we're seeing now, sleep is one of the BEST POSSIBLE things you can do to get and stay healthy.

Science is also showing us the value of a 30-90min nap around 2-4pm

Think a 'siesta'.

It's why a lot of countries that shut down from 1-4pm to rest and relax have lower obesity and heart disease and tend to live longer

How to Sleep Deeper:

  1. Make sure you're going to bed and waking up at basically the same time every night. (variations of 30-60 min aren't the end of the world)
  2. STOP EATING 3 hours before you go to bed. This make a massive difference
  3. Sleep in a cool, dark, quiet room 
  4. No stimulants after 12pm.
  5. Take Complete Restore recovery aid 15 minutes before bed - it will amplify the effects of NREM sleep and allow you to wake up physically and mentally refreshed.
  6. If drinking water after dinner make sure it has electrolytes in it to keep from peeing in the middle of the night.

What have you found that helped you sleep deeper?

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