Sleep
We All Do It, We All Need It
Sleep-whether you call it slumber, shuteye, or catching Z's-is something we all do, but for many, it's a struggle. It's one of the most critical factors for your health, impacting hormones, energy, mental clarity, and even longevity. It's the ultimate all-in-one for feeling your best.
What Happens When You Sleep?
Your sleep unfolds in stages, each vital for recovery. First, there's the latency period -the time it takes to drift off, ideally 10 to 20 minutes. Then, you cycle through light sleep, deep sleep, and REM (rapid eye movement) sleep, where dreams happen, typically peaking early morning. Adults need 7 to 9 hours nightly, with about 1.5 to 2 hours in deep sleep (crucial for physical repair) and roughly 20% of sleep in REM (key for memory and mood), according to the National Sleep Foundation.
Why Sleep Quality Matters
Poor sleep messes with everything. Conditions like sleep apnea or a deviated septum can disrupt your rest. Then there's your environment: Is your pillow supportive? Is your room cool (ideal is 60 to 67°F per sleep research)? Got light sneaking in? Blue light from screens, late-night meals, or a snoring partner can sabotage your shuteye. Even stress-racing thoughts about work-can keep you tossing and turning. Frequent nighttime bathroom trips? That could signal dietary or health issues.
Sync Your Circadian Rhythm
Your body's internal clock, the circadian rhythm, thrives on consistency. Going to bed and waking up at the same time daily-even on weekends-helps regulate this rhythm. Morning sunlight exposure for 5 to 10 minutes can reset it, boosting daytime alertness and nighttime sleepiness.
Cortisol: The Stress Hormone Connection
Cortisol, a steroid hormone from your adrenal glands, manages stress, blood sugar, and inflammation. It should peak in the morning (around 20–30 mcg/dL) and taper off by evening. Disrupted sleep spikes cortisol, which can mess with energy, mood, and even weight. Consistent sleep patterns keep cortisol in check.
Check out the images below: one of our team members tested their cortisol levels on February 10th, 2023, showing low morning cortisol that stayed flat all day-no wonder they felt wiped out. After steps like waking up on time, doing jumping jacks first thing out of bed, taking a two-minute cold shower, avoiding blue light before bed, and following the other tips from this page, their retest on April 26th, 2023, shows a solid morning cortisol peak that tapered off much better by evening. It's a huge improvement from simple changes.
2/10/23
4/26/23
9 Tips to Level Up Your Sleep
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Eat Early : Finish meals 3 to 4 hours before bed to avoid digestion disrupting sleep.
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Block Blue Light : Wear blue-light-blocking glasses 1 to 2 hours before bed to protect melatonin production.
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Ditch Screens : Avoid phones, TVs, or laptops at least 1 hour before sleep to calm your brain.
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Wind Down : Try meditation, deep breathing, or gentle stretching to signal it's time to rest.
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Try Magnesium : A supplemental dose of magnesium glycinate (200–400 mg) or a tablespoon of sweet potato can relax muscles and promote sleep.
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Catch First Light : Spend 5 minutes outside at sunrise, ideally barefoot on grass or sand, to ground yourself and set your circadian rhythm.
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Move in the Morning : Do jumping jacks, push-ups, or a short walk post-sunlight to boost energy and support healthy cortisol levels.
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Skip Melatonin : It's a hormone, and long-term use may disrupt natural production. Focus on these natural hacks instead.
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Try tracking your sleep with a Low EMF device, like the OURA ring. We love this one hands down over other devices because it's discrete and it's easier to forget that you are wearing a tracking device which can become addictive in the sense that you are always checking it. This can sometimes happen with wearables.
