The Science of Sleep

Quality sleep is crucial for hormone regulation, muscle recovery, cognitive function, and metabolic health.

Sleep Architecture

  • Stage 1-2: Light sleep, easily awakened

  • Stage 3: Deep sleep, physical recovery, growth hormone release

  • REM: Dream sleep, memory consolidation, emotional processing

Optimizing Sleep Environment

  • Temperature: 60-67°F (15-19°C)

  • Darkness: Blackout curtains or eye mask

  • Noise: White noise or silence

  • Mattress: Medium-firm, replaced every 7-10 years

Sleep Hygiene Protocol

Morning: 10-15 minutes sunlight exposure within 30 minutes of waking

Afternoon: Last caffeine before 2 PM, avoid long naps

Evening: Dim lights 2 hours before bed, blue light filters on devices

Night: Consistent bedtime, 7-9 hours opportunity, cool shower

Supplements and Tools

  • Magnesium glycinate: 200-400mg before bed

  • L-theanine: 100-200mg for relaxation

  • Melatonin: 0.5-3mg (lower is often better)

  • Sleep tracking: Use to identify patterns, not obsess over scores