Recognize sleep as a fundamental pillar of health, as it enhances every physiological system and its deficiency is linked to all major diseases, making it a critical factor for both lifespan and healthspan.
Establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends, to optimize sleep quality and maintain circadian rhythm.
Set your bedroom temperature to a cool 63-66 degrees Fahrenheit (17-19 degrees Celsius) to facilitate the necessary drop in core body temperature for quicker sleep onset and increased deep sleep. Wearing socks for cold feet is acceptable.
Get 30-40 minutes of outdoor daylight exposure in the morning without sunglasses to strengthen your circadian rhythm, enhance daytime alertness, and promote sound sleep at night. This is also beneficial for combating jet lag.
Promote melatonin release and healthy sleep onset by reducing light exposure in the evening, starting around 4:30 PM (depending on bedtime) by wearing sunglasses outdoors and dimming half the lights in your home in the last hour before bed. Consider using red light filters or bulbs.
Avoid screens like iPads, phones, and computers in the hour before bed, as their blue light emission can blunt melatonin production by over 20%, delay melatonin peaks, reduce REM sleep, and lead to unrefreshing sleep.
If you find yourself awake in bed for more than 20 minutes, get out of bed and go to another room to read a book in dim light until you feel very sleepy, then return to bed to re-establish the association between your bed and sleep.
Cease caffeine consumption around midday, as its long half-life means a significant amount remains in your system by bedtime, reducing deep sleep quality by up to 20%, even if you feel you can still fall asleep.
Do not use alcohol as a sleep aid, as it sedates rather than induces natural sleep, fragments sleep with awakenings, and significantly suppresses vital REM sleep.
If you or someone you know snores heavily, especially if you carry the APOE4 allele, seek medical attention for a sleep apnea test, as untreated sleep apnea significantly compromises deep sleep and increases health risks, including Alzheimer’s disease.
For chronic sleep problems, consider Cognitive Behavioral Therapy for Insomnia (CBTI) as a safe and effective first-line treatment, as it addresses underlying causes and provides long-term benefits superior to sleeping pills.
If you rely on alcohol, THC, or sleeping pills to sleep, critically examine the underlying causes of your sleep difficulties rather than just masking the symptoms, as these substances can perpetuate dependency and hide deeper issues.
Be mindful of your diet, as consuming foods high in processed simple sugars and low in fiber can negatively impact sleep quality, leading to longer sleep onset, less deep sleep, and more fragmented awakenings.
Take a hot bath or shower before bed to induce vasodilation, which draws blood to the skin’s surface and dissipates heat, ultimately lowering your core body temperature to aid in falling asleep faster and improving sleep quality.
Practice meditation, especially using apps like Headspace, to manage stress, anxiety, and jet lag, which can significantly improve sleep quality and help with insomnia.
Couple specific sounds or odors with learning material during the day, then replay those sounds/reperfuse those odors at a sub-awakening volume during sleep to selectively enhance memory retention. This can double memory benefit.
Advocate for policies and practices in institutions like schools and medical residency programs that prioritize sufficient sleep, such as later school start times, to prevent sleep deprivation and its detrimental effects on learning and health.
If you have used consumer genetic tests (e.g., 23andMe, AncestryDNA), upload your raw data to foundmyfitness.com/genetics to access free circadian and APOE genotype reports to understand your genetic predispositions related to sleep and health.