Sleep Smarter - What To Focus On To Boost Recovery And Performance

The most underrated way to improve your health is by getting better sleep.

But the opposite is also true: the best way to ruin your health is by not optimizing your sleep.

Trust me, this is not something you can postpone, and in this newsletter, I’ll show you exactly why, and how to make sure you optimize your sleep correctly so you can not only extend your life (literally) but also sleep smarter.

1.- Why you should care about your sleep 

Getting good sleep is not only a matter of having energy in the morning, it is crucial for your health.

Not getting enough sleep is directly related to some big health problems like high blood pressure, diabetes, becoming overweight, and even having a heart attack or a stroke. Not to mention its implications in mental health…

To be healthy and do well in your life, you need good sleep. It’s not only about how much sleep you get, but also how good it is. Six or seven hours of high-quality sleep is better than eight or nine hours of bad sleep.

Did you know that when you don’t get enough sleep, you might make worse decisions? That’s because the part of your brain that helps you make good decisions, solve problems, and control your mood doesn’t work as well. You’re just not at your best when you’re tired.

And it’s not only that. If you don’t sleep well for a long time, it can take a toll on your brain. Some studies show that bad sleep might make your brain have too much beta-amyloid protein. That protein might make your brain have plaques that can cause Alzheimer’s. So, if you want a healthy brain, you need to sleep well.

2.- Sleep Smarter

Some basic tips to improve your sleep are:

• Avoid alcohol
• Exercise daily
• Remove electronic devices, such as TVs, computers & smartphones from the bedroom.
• Maintain a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends.

But those are the commonly known things, let’s dive into some more advanced tips:

→ Fix your environment

→ The 10-3-2-1 Method

→ Get 15-30 minutes of morning sun exposure

→ Take a warm bath or hot shower

→ Mouth Tape

→ Power naps

Didn’t want to make this part too long, but if you want to see how to apply each one of these points check out this thread 👇

3.- Supplements for better sleep?

The main way to achieve that is through good sleep hygiene and thought of bedtime and morning routines, but supplementation can also be handy if it’s natural and non-sedating, which is the main problem with the majority of sleep supplements, they will sedate you so you fall asleep faster, but your body can’t recover in that state so you wake up tired still.

• Magnesium glycinate & L-theanine help relax both the brain and body before bed.
• Apigenin promotes sleepiness & has been shown to reduce insomnia.
• Glycine has a calming effect on your brain & helps lower your body temperature to help you stay asleep.

One of the best sleep supplements I’ve found is the Sleep Multiplier because is a supplement that will not only make you sleep faster but will do it without sedating you, helping you have better REM (mind recovery) and DEEP (body recovery) sleep, contrary to other products in the market.

That concludes this week's newsletter!

We hope you found these insights valuable as you continue to prioritize your nutrition and overall well-being.

Stay tuned for more informative content and actionable tips in the coming weeks.