Sleep - health coast 1

SLEEP

Here you will find all the fundamentals needed for setting up your longevity sleep routine.

WHAT IS SLEEP

Sleep is a natural, reversible state of reduced consciousness and activity, essential for physical and mental restoration. It includes two main stages: NREM and REM. Sleep is crucial for physical and mental recovery, brain function, immune support, and overall health.

SLEEP PHASES

NREM

A phase of sleep characterized by deep, restorative rest. It consists of three stages, ranging from light sleep, deeper sleep, slow-wave sleep. It supports physical repair, tissue regeneration, and immune system strengthening. During deep NREM sleep, growth hormone secretion is at its peak, aiding in muscle recovery and overall healing. It also helps regulate metabolism and reduce inflammation.

REM

A stage of sleep characterized by rapid eye movements, vivid dreaming, and increased brain activity. It typically occurs in cycles throughout the night, with longer periods of REM sleep in the later stages of sleep. Is crucial for memory consolidation, emotional regulation, and brain health. It supports cognitive function, mental well-being, and neural repair.

THE POWER OF SLEEP

Sleep is not just rest, it’s the foundation of physical and mental health. During deep sleep, your body repairs cells, balances hormones, and strengthens your immune system. It’s also when your brain consolidates memories and processes emotions. Prioritizing quality sleep is essential for longevity, performance, and overall well-being.

Journey to longevity starts by optimizing your sleep, remember that It is 30% of your’s life, spend It the best way you can!

THE PRINCIPLES

Follow these sleep guidelines to support your health and longevity. Simple choices can make big differences.

01 SLEEP CYCLES OVER HOURS

Instead of obsessing over hours, prioritize completing full 90-minute sleep cycles. This ensures you experience all stages of sleep, which are crucial for recovery, mental clarity, and longevity.

Aim for 6-8 hours of quality sleep, ensuring you complete multiple sleep cycles. For some individuals in need for longer recovery, 7.5 hours may be ideal (5 full cycles).

02 CIRCARDIAN RHYTM OPTIMIZATION

Aligning sleep with natural light patterns improves the body’s internal clock, supporting overall health.

03 CONSITENCY

Set a regular sleep schedule: Going to bed and waking up at the same time each day makes It easier to follow the proper sleep rules and get the best results. Routine is the key.

Morning Sun Exposure: Get sunlight exposure within the first 30 minutes of waking up to help regulate your circadian rhythm and improve sleep quality at night.

04 CREATE THE IDEAL SLEEP ENVIRONMENT

Create a Sleep-Friendly Space: Keep your bedroom dark, quiet, and cool (around 60–67°F or 15–19°C) to enhance the body’s ability to fall into deep sleep. It is recommended to use temp. controlled mattress.

05 MINDFUL RELAXATION

Incorporate relaxation techniques before bed, like deep breathing or light stretching, to signal your body that it’s time to rest.

Wind Down Early: Engage in calming activities such as reading, meditation, or light stretching before bed to signal to your body that it’s time to relax.

06 WHAT TO AVOID

Eating large meals late at night can interfere with your body’s ability to fully rest and recover. Electronic screens at least 1-2 hours before bedtime to minimize blue light exposure, which can interfere with melatonin production. It is recommended to use blue light blocking glasses in the afternoon. Avoid alcohol, coffee, tea, and other caffeine-containing drinks at least 8 hours before bedtime.

07 MEASURE YOUR SLEEP

Consider using sleep tracking devices to monitor your sleep cycles, heart rate, and other metrics. This data can help you optimize your sleep habits for better recovery and longevity.

PERFECT SLEEP ENVIRONMENT

MAKE IT DARK

Darkness triggers the production of melatonin, a hormone that regulates the sleep-wake cycle and acts as a powerful antioxidant, aiding cellular repair and reducing inflammation. Even small amounts of light can disrupt melatonin production, leading to poorer sleep quality and increased stress levels. Consistent, high-quality sleep in a dark environment improves brain function, enhances immune response, and supports overall physical recovery, all of which are essential for slowing the aging process and promoting long-term health. Try avoiding light at least one hour before sleep.

MAKE IT QUIET

Sleeping in complete silence is essential for achieving deep, restorative sleep, which is vital for overall health and longevity. Noise, even at low levels, can disrupt the sleep cycle, preventing the body from reaching its most regenerative stages. These disruptions can increase stress hormones like cortisol, impair cognitive function, and weaken the immune system over time. A quiet environment promotes uninterrupted sleep, allowing for proper cellular repair, memory consolidation, and hormone regulation. Prioritizing silence during sleep supports brain health, physical recovery, and overall well-being, key factors in slowing the aging process and enhancing longevity.

MAKE IT COMFORTABLE

Sleeping in a comfortable environment is essential for achieving deep, restorative sleep, which is crucial for health and longevity. Proper comfort—through a supportive mattress, ergonomic pillows, and ideal sleeping posture—reduces physical stress on the body, prevents aches and pains, and promotes proper spinal alignment. Discomfort can lead to frequent awakenings, disrupting the natural sleep cycle and reducing the time spent in deep sleep, where critical processes like cellular repair and hormone regulation occur. Ensuring comfort while sleeping enhances recovery, improves overall sleep quality, and supports long-term physical and mental well-being, key factors in promoting longevity.

MAKE IT CALM

Having a winding-down routine before bed is essential for preparing the body and mind for restful, high-quality sleep, which is critical for health and longevity. A consistent bedtime routine signals to your brain that it’s time to transition into sleep mode, reducing stress and promoting relaxation. Activities like dimming the lights, avoiding screens, reading, meditating, or practicing deep breathing help lower cortisol levels and encourage melatonin production. This gradual shift allows for a smoother transition into deep sleep, where the body undergoes repair, memory consolidation, and hormone balance. A calming pre-sleep routine ensures better sleep quality, which supports overall well-being, longevity, and optimal daily performance.

SLEEPING POSITIONS

People sleep in three main positions: back, stomach, or side, with variations like the fetal or starfish position. Your sleep posture impacts quality, which affects mood, focus, and stress. Back sleeping supports spinal alignment but may worsen snoring; side sleeping helps with snoring but can strain shoulders. Finding a comfortable position is key for good rest, and adjusting your posture can reduce discomfort and improve sleep quality. The ideal sleep position varies from person to person. It should be not only comfortable but also beneficial for your health, such as maintaining proper spine alignment.

ON SIDE

Sleeping on your side is the most common position, chosen by over half of adults, especially as they age. It helps with snoring and obstructive sleep apnea (OSA) by keeping airways open. Some research suggests it may also support brain health by clearing waste from brain cells and potentially reducing dementia risk.

Left side sleeping is more beneficial for health. It may ease acid reflux and heartburn, especially with slight head elevation.

During pregnancy, sleeping on the left side improves blood flow to the uterus and fetus.
For people with heart issues, the left side promotes better blood flow and reduces pressure on the liver and vessels.

ON BACK

Though less popular, sleeping on your back can be ideal for those with chronic back or shoulder pain. It supports spine alignment when combined with a good mattress and pillow. Elevating your head helps reduce acid reflux.

Sleeping on your back is also great for skin health, as it avoids face contact with a pillowcase, which can harbor oil and dirt, reducing breakouts and wrinkles.

ON STOMACH

The prone position (face down) is the least popular. While it has more drawbacks than benefits, it may aid breathing for certain lung conditions like pneumonia. It could also help with sleep apnea by keeping airways open. However, consult a doctor, as this position might worsen other health problems.

WHAT TO AVOID

Your sleep position can significantly affect your health, especially if you have specific conditions. Here’s how it can worsen or complicate common issues:

Snoring and Sleep Apnea: Sleeping on your back can exacerbate sleep apnea and snoring, as gravity pulls your tongue and soft tissues to block the airway.
Back and Neck Pain: Sleeping on your stomach misaligns the spine, putting pressure on muscles and joints, and twisting your neck, often leading to morning stiffness and discomfort.
Pregnancy: Back sleeping during pregnancy can hinder circulation, digestion, and worsen back pain, while a growing abdomen makes stomach sleeping uncomfortable.
Acid Reflux: Lying flat on your back or on your right side can worsen acid reflux by allowing stomach acid to flow into the esophagus.
Chronic Pain: Avoid positions that pressure sensitive areas. For example, shoulder pain worsens when sleeping on the affected side, and TMJ issues can be aggravated by face-down sleeping, increasing jaw discomfort.

HOW TO IMPROVE YOUR POSTURE

CHOOSE THE RIGHT MATRESS

For Side Sleepers: Opt for a soft or medium-firm mattress that supports your shoulders and hips while contouring to your body. For Back Sleepers: A medium-firm mattress that maintains spinal alignment is ideal. For Stomach Sleepers: A firm mattress prevents sinking, helping avoid alignment issues and discomfort. Consider breathability to prevent overheating, which can disrupt sleep.

USE BARRIERS TO LIMIT YOUR MOVEMENT

Put a tennis ball into your pajama top or use high-tech sleep position trainers that vibrate when you shift out of position. Place firm pillows as barriers, such as behind your back when side sleeping, to keep you in place.

MAKE IT COMFORTABLE WITH PILLOWS

For Back Sleeping: Use a pillow that conforms to your shape without being too high. Memory foam can help. For Side Sleeping: Place a pillow between your knees for better alignment or use a body pillow for limb support. For Stomach Sleeping: Choose a thinner pillow to reduce neck strain. Elevate your head with extra pillows or consider an adjustable bed for added comfort, especially for pain or acid reflux relief.

HOW MUCH SLEEP DO YOU ACTUALLY NEED

Think everyone needs exactly 7 hours of sleep? Think again! Research consistently shows that sleep requirements vary greatly between individuals. While some perform optimally on as little as 7 hours, others need up to 10 hours to function at their highest capacity. Factors like genetics, lifestyle, and stress levels all influence your unique sleep needs. Instead of aiming for a one-size-fits-all number, listen to your body. Are you waking up feeling refreshed? Maintaining focus and energy throughout the day? These are better indicators of whether you’re getting enough quality rest. Optimized sleep isn’t about hitting a magic number — it’s about aligning with your biology for peak performance and longevity.

PRIORITZE YOUR SLEEP

Sleep isn’t just about resting: it’s about enabling your body to repair, regenerate, and function optimally. Quality sleep supports immune health, cognitive function, heart health, and more. By prioritizing sleep, you’re investing in a longer, healthier life.

HOW TO STOP OVERTHINKING BEFORE BED

Struggling to sleep because of a busy mind? Here are effective methods to calm your thoughts:

Practice Deep Breathing: Focus on slow, deep breaths (e.g., inhale for 4 seconds, hold for 7, exhale for 8). This helps relax your nervous system.
Write It Down: Jot down your thoughts or to-do list to clear your mind before bed.
Progressive Muscle Relaxation: Tense and release each muscle group to ease physical and mental tension.
Guided Meditation: Use meditation apps or calming audio to shift your focus away from racing thoughts.
Limit Screen Time: Avoid screens 1–2 hours before bed to reduce mental stimulation.
Visualize Calm Scenes: Imagine a peaceful place or scenario to redirect your thoughts.

HOW NAVY SEALS DO IT

The Navy SEALs often use a technique called the Tactical Relaxation Method or the Military Sleep Method to fall asleep quickly, even in high-stress environments. Here’s how it works:

Relax Your Face Muscles: Close your eyes and consciously relax your forehead, cheeks, jaw, and tongue. Let your face go completely slack.
Release Tension in Your Body: Drop your shoulders, letting them sink down. Relax your arms, one at a time, then move to your chest, legs, and feet, progressively releasing all tension.
Focus on Your Breathing: Take slow, deep breaths to calm your heart rate and shift your focus inward.
Clear Your Mind: Visualize a calming scene, like lying in a peaceful meadow or floating on a calm lake. If intrusive thoughts arise, repeat a simple phrase like, “Don’t think, don’t think” for about 10 seconds.

MEDITATION

Meditation is a powerful tool to calm the mind and promote restful sleep. By focusing your attention and grounding yourself in the present moment, you can ease racing thoughts and prepare your body for relaxation. Here’s a simple meditation technique to help you fall asleep:

Find a Comfortable Position: Lie down in bed or sit in a relaxed position. Close your eyes.
Focus on Your Breathing: Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Count each breath up to 10, then start over.
Body Scan Technique: Bring your attention to different parts of your body, starting from your toes and moving upward. Notice any tension and consciously relax each area.
Use a Mantra or Visualization: Repeat a calming word or phrase, like “relax” or “peace.” Alternatively, visualize a serene place, such as a quiet beach or a forest.
Let Go of Thoughts: Acknowledge intrusive thoughts without judgment and gently return your focus to your breath or mantra.

HOW TO MANAGE JET LAG

Jet lag can disrupt your body’s natural rhythm, making it difficult to adjust to new time zones. However, with the right strategies, you can minimize its effects and recover faster. One key step is „sleep banking”—getting extra rest before your trip.

Jet lag occurs because your internal clock becomes misaligned with the new time zone. If you’re already sleep-deprived, the effects of jet lag are amplified. Sleeping more in the days leading up to your trip allows you to „bank” rest, giving your body extra energy reserves to handle the disruption. Think of it as topping off your fuel tank before a long journey.

TIPS FOR MANAGING JET LAG

Start Adjusting Your Schedule Early

Gradually shift your sleep and wake times closer to your destination’s time zone a few days before travel.

Get Extra Sleep Before Departure

Aim to sleep 1–2 hours more than usual for a few nights before your trip to build up a sleep reserve.

Hydrate and Eat Lightly During Travel

Dehydration and heavy meals can worsen fatigue. Drink water regularly and eat light, easily digestible meals.

Expose Yourself to Natural Light

Light is one of the most powerful tools for resetting your internal clock. Spend time outside during daylight hours at your destination.

If arriving in the morning, expose yourself to sunlight as soon as possible. If arriving at night, avoid bright lights and screens to encourage sleep.

Melatonin for Sleep Adjustment

Consider melatonin supplements to help regulate your sleep-wake cycle. Take it 1–2 hours before bedtime in the new time zone, but consult a healthcare provider first.

Prioritize Sleep on Arrival

Resist the urge to stay up late or oversleep upon arrival. Align your sleep schedule with local time as quickly as possible.

LONGEVITY STARTS WITH KNWOLEDGE

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