Chapter 1: Understanding Our Sleep Challenges

The optimal version of yourself thrives on quality sleep each night.

Last weekend, I returned home at 6 AM, feeling utterly exhausted. Another night of indulgence in drinks, smoke, and karaoke had pushed my sleep cycle forward by five hours. To make matters worse, I had developed a habit of scrolling through my phone for two hours nightly. This taxing routine led to a significant drop in my productivity.

The Internet is Overflowing with Information!

I turned to Google, seeking genuine, science-backed solutions. Unfortunately, much of the guidance available online was subpar. Frustrated with the mediocre advice, I embarked on a deeper dive into sleep science, exploring insights from Nobel laureates like Jeffrey C. Hall, Michael Rosbash, and Michael W. Young, along with esteemed neuroscientists such as Matthew Walker and Andrew D. Huberman.

Now, after ten days of waking up early, I feel fantastic, having transitioned from being a night owl to a morning person. I’ve condensed my findings into four essential steps:

Step 1: Adjust Your Sleep Schedule in One Day (Effortlessly)

In just one day, I transformed my wake-up time from 11:30 AM to 6:30 AM.

The next morning, I awoke at 6:55 AM, surprised to find I had no company in the room. My alarm was set for 7:00 AM, so I relaxed back to sleep, trusting it would wake me. Suddenly, a clear female voice instructed me to get up. I was startled to see the clock change from 6:59 to 7:00 AM.

Curiously, I had taken approximately 3mg of Melatonin the previous night. This hormone signals to your body that it’s time to rest. However, it’s important to note that Melatonin isn’t a sleep aid per se!

Studies show that, on average, Melatonin only improves sleep efficiency by 2.2% and extends sleep duration by about 12.8 minutes. Relying on Melatonin for sleep is akin to trying to bake a cake in the morning instead of at night.

I took it around 8 PM and found myself naturally drowsy by 10 PM. The impact of the correct dosage is significant. Our bodies typically produce about 0.3mg of Melatonin naturally, and only 15% of the supplements we take are absorbed. Thus, a 3mg supplement actually yields around 0.45mg usable by our body, which is sufficient.

More than that could lead to unpleasant side effects.

Important Safety Note: In the U.S., Melatonin isn’t regulated by the FDA. A study tested 31 brands and found that dosages varied wildly, even containing some serotonin, which is unsuitable for children.

Step 2: Ensure Your New Sleep Schedule Sticks!

Each of your body’s 37.2 trillion cells operates with its own internal clock. Unfortunately, these clocks tend to drift slightly, cycling every 24 hours and 15 minutes. That's why we need external cues to help reset them daily.

What is the most reliable cue we've had since the dawn of time? The sunrise! This is why we experience jet lag when crossing time zones; our brain's clock (the pineal gland) reacts to sunlight, thinking it’s still early, and continues to produce Melatonin while our other clocks lag behind.

To reset your internal clock, expose your eyes to natural sunlight as soon as you wake up! I personally step outside and gaze at the sky for a few minutes or take a brief walk around the block. This simple act can reset your internal clock in just 2 to 10 minutes.

Additionally, stacking multiple time cues (zeitgebers) can help solidify this routine. Engaging in consistent morning interactions and having breakfast within the same hour daily can reinforce your new wake-up time.

Step 3: Managing Sleep Pressure and Caffeine

Now that you’re waking up at the right time without needing an alarm, it's time to maximize your sleep quality.

Adenosine, a byproduct of your body’s energy expenditure throughout the day, signals when it's time to rest. Think of it like the CO2 produced by burning coal. The more active you are, the more Adenosine accumulates, thus increasing your need for sleep.

On the flip side, caffeine can mute Adenosine's effects, making you unaware of how tired you are. Keep in mind that caffeine can linger in your system for 4 to 5 hours, so it's best to consume it before 2 PM.

Step 4: The Essential Sleep Supplements

Disclaimer: I am not a medical professional. This is not medical advice. Always consult your doctor for personal health concerns.

Having reached this point, I want to share some beneficial supplements I discovered, which Andrew Huberman refers to as the "sleep cocktail":

• Magnesium L-Threonate
• L-Theanine
• Apigenin

These supplements have shown promising results in promoting sleep quality. Magnesium helps you fall asleep faster and stay asleep longer, while L-Theanine can lower heart rates and enhance relaxation. Apigenin may reduce pre-sleep overthinking by calming brain activity.

Interestingly, these compounds also have positive effects beyond sleep. Magnesium enhances cognitive function, L-Theanine paired with caffeine boosts focus, and Apigenin possesses anti-cancer properties.

I’ve decided to incorporate these supplements into my routine!

Summary

Sleep is an invaluable aspect of life. Research indicates that prioritizing sleep can lead to a longer lifespan, reduced heart attack risks, improved mood, and a suppression of unhealthy cravings.

It’s astonishing to realize that sleep occupies about one-third of our lives! While we invest effort in our careers and relationships, we often neglect the importance of good sleep.

Remember, what you focus on gains energy. Take at least one action tonight to enhance your sleep—it’s better than doing nothing!

Discover how to reset your sleep pattern and improve your quality of rest effectively.

Learn about the author's 10-day journey to fix his sleep schedule and how you can do it too!