Sleepmaxxing

Become a champion by cultivating a healthy, consistent sleep routine. Quality sleep is essential for achieving your best appearance.

Welcome

Today, we cover some essentials for sleeping better.

Sleep is vital for your immune system, mental cognition, weight management, and overall health. Read this to maximize your appearance and health.

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Imagine waking up feeling energized, refreshed, and ready to take on the world—no magic pill needed; just a good night's rest is all you require for optimal health and peak performance in both body and mind.

We say imagine because, for most people, better, deeper sleep is only a dream.

You spend roughly 1/3 of your life sleeping, or, to be exact, 8 hours per night, 2,920 hours per year, and if fortunate enough to live until 75, you will spend approximately 219,000 hours sleeping.

Quality sleep is non-negotiable if you want to look good and feel good!

But just how important is the quality of sleep? Here are the science studied facts:

• A 6-year Italian study found that every extra hour of sleep decreased the incidence of obesity by 30%

• Sleep deprivation increases the expectation of gains and decreases the estimation of possible losses when gambling.

• Yearly workplace costs in the US from insomnia are estimated at $63.2 billion.

• Among adults older than 18, 13.5% reported feeling tired most days.

• Lack of sleep can negatively affect eating habits. One study found that 12 normal-weight healthy adults increased their caloric intake after 4 hours of sleep.

• Another study reported a 14% increase in caloric intake, especially for carbohydrates, in 10 healthy adults who had slept 4.5 hours.

• It's estimated that 75% of patients with depression also have insomnia.

• 24% to 36% of insomnia sufferers have an anxiety disorder, while 27% to 42% of those with hypersomnia have anxiety disorders.

• A Japanese study from 2006 analyzed data from 24,686 people aged 20 and above and found that people who sleep less than 6 hours and more than 8 hours tend to be depressed, creating a U-shaped association with symptoms of depression.

• According to the National Sleep Foundation, those with insomnia have a ten times greater risk of developing depression than those with enough rest.

The takeaway from these is that if you want to be fat, have a massive increase in hunger cravings, be depressed, have anxiety, and lose your life savings while gambling, then sleep less.

Contrary to this, we can safely say that better sleep will build lean muscle mass (if lifting), burn fat, and enhance cognition—the opposite of all the studied effects listed above.

So, how much sleep do we need?

According to the National Sleep Foundation, your sweet spot is between 7 and 9. This is variable by person, activity level, and, in general, how you feel. If you are constantly tired, out of energy, or need multiple naps, you probably have a lack of sleep or poor quality of sleep.

Let’s guide you through the “must-know,” science-backed fundamentals of proper rest and how to incorporate it into your daily life.

Necessaries for maintaining good sleep hygiene:

1. Follow your body's natural circadian rhythms by sticking to a consistent bedtime and wake time—sunlight-induced if possible. (more details listed below)

2. Your sleep environment must be comfortable, a non-negotiable factor.

3. Avoid blue light, such as TV or smartphone screens, before bedtime.

   • Set an alarm 45 minutes before you go to bed. Longer is better, but read a book, do your skincare routine, and do anything that does not involve blue light.

   1. Blue light exposure in the evening reduces melatonin levels, making it harder to fall asleep.

4. For optimal sleep, the bedroom temperature should be between 68°F (20°C) and 77°F (25°C).

5. Aromatherapy and essential oils boost sleep quality.

   1. Lavender seems to be especially effective.

6. If you have completed everything above and still have sleeping issues, get a sleep study to determine whether you have sleep apnea.

7. Melatonin: Use only in extreme cases. This is hormonal, and there is likely a chance it increases depression. Some say it affects your testosterone levels, but there is a study showing evidence against this.

Other good sleep practices:

1. Alcohol, nicotine, excess caffeine, and any other stimulants should be cut.

2. Watch your diet and avoid heavy meals and processed foods.

3. Exercise frequently. Don’t exercise for a few hours before bed, though.

4. Try to follow sunrise/sunset patterns. Go to bed shortly after dark and wake at dawn. This has seasonal variation.

5. Don’t make a habit of taking naps. Find a sleep schedule that works, and power through the day so you do not affect the next night's sleeping pattern.

6. Keep a journal and track your sleep habits, quality, and amount. You could even invest in a sleep-tracking device.

7. Keep pets and children in another room (if possible).

8. Reduce stress (get cortisol levels down).

9. Comfortable bedding, mattress, bed, and pillows.

10. Try to wake up at the same time every day.

11. Keep phones and electronics outside of the bedroom.

12. Make sure your room is pitch black and noise-proof.

13. Cut all caffeine intake after 2 pm.

14. Cut carbs during lunch and increase your carbs at night. Heavy carbohydrates will likely make you tired.

15. Keep from eating at least two hours before bed so your body is not actively digesting.

Supplementation (not medical advice):

Do your own research before taking anything listed below.

Herbs:

1. Gotu Kola: Known for its calming properties, reduces anxiety and stress.

2. Skullcap: Sedative properties might help alleviate anxiety.

3. Lemon Balm: Reduce anxiety and promote relaxation.

4. Lavender / Linalool: Calming and sedative effects.

Herbal Extracts:

1. Magnolia Bark: Contains compounds that have sedative and anti-anxiety properties.

2. Mulungu Bark: Traditionally used for its calming effects, it can help reduce anxiety.

3. Valerian Root: Herbal remedy for insomnia and anxiety.

4. Huperzine A: Can enhance cognitive function and sleep quality by increasing acetylcholine levels in the brain.

Herbal Tea Blends:

Herbal tea blends contain calming herbs like chamomile, lavender, and valerian root. All help with relaxation.

Vitamins:

1. Magnesium Glycinate: Helps regulate neurotransmitters involved in sleep, while glycine has been shown to promote sleep and improve sleep quality.

2. Glycine: Amino acid that acts as a neurotransmitter in the brain. It can improve sleep by lowering the core body temperature and enhancing sleep quality.

3. L-Theanine: An amino acid found in tea leaves, it promotes relaxation without drowsiness and can help improve sleep quality by reducing stress and anxiety.

4. Taurine: Amino acid that helps regulate the nervous system. It has calming properties and reduces anxiety.

Hormones:

• 5-HTP: Precursor to serotonin, which is then converted to melatonin.

Understanding your sleep cycle/circadian rhythms:

Imagine you have a unique clock inside your body that regulates when it's time to sleep and wake up.

It works by using the light from the sun to set its time. When it gets dark, your body starts making a sleepy juice called melatonin that helps you feel ready for bed. This makes you feel groggy and tired.

This is the circadian rhythm.

When you go to sleep, you don't just stay in one type of sleep all night. Instead, you go through different stages of sleep in a cycle. First, you start with light sleep, which allows you to wake up quickly. Then, you move into deeper sleep, where your body does important work, such as growing and fixing itself. Finally, you reach a stage called REM sleep, where you dream, and your brain gets ready for the next day. This sleep cycle happens every 90 minutes and repeats throughout the night. Again, the circadian rhythm.

If you don't sleep enough or are disturbed, you offset this clock, which will cause you to feel unrested and tired. That’s why it’s essential to go to bed, wake up, and know how the sleep cycle works. If you wake from a deep sleep, you will be more tired than in the light sleep stage.

To maximize your sleep quality, you must know and track your rhythm.

If you want to look better, get more sleep.