Sleep
Sleep
Sleep is the foundation of health and can not be underestimated. Good sleep is critical to our innate physiological repair processes, while poor sleep triggers a cascade of negative downstream consequences, from insulin resistance to cognitive decline, hormonal imbalance, weakening of the immune system, increasing blood pressure, inflammation, as well as mental health issues.
Four pillars of sleep: depth, duration, continuity, and regularity.
Depth/quality: deep sleep and ossilations
Duration: getting enough time of sleep
Continuity: minimizing wake-ups and fragmentation
Regularity: Going to bed and waking up at the same time each day.
Sleep hygiene protocol:
- Regularity: go to bed and wake up at the same time each day
- Darkness at night and daylight at the beginning of the day
- Temperature - get cool
- Don't stay in bed awake
- Avoid caffeine in the afternoon and alcohol in the evening
- Wind-down routine: stretch, meditate, gadget-free, etc.
The test for determining your sleep chronotype: Automated Morningness-Eveningness Questionnaire
The Oura ring is a great tool to track sleep and associated biomarkers.
Andrew Huberman toolkit for sleep