How to Sleep Like a 🐻

GM comrades,

Happy hump day Kings & Queens.

I slept fantastic last night. I usually sleep pretty good though. I feel pretty fortunate to have the sleep genetics of a bear in winter time. It has been well documented by my friends and family that I have the ability to sleep on a roof during a hurricane. Does that make me better than you? Maybe. But I’m pretty shit at most other things so you’ve got me there.

With that being said, let’s talk about the one thing that’s clearly on my mind. It’s the number one aid to stress management, immune support, hormone regulation and muscle growth - 😴.

Today’s itinerary:

• Why you’re a chump if you don’t sleep enough

• Tools & gadgets to up your sleep game

• YOU ALREADY KNOW WE GOT YOU WITH THE SLEEP SUPPS

Learn to Sleep Like a Bear

We’ve previously talked about sleep but today I really wanted to dive into why it’s so imperative. We’ve all met that dude who tells you he’s so busy he’s barely slept. That’s the absolute opposite of a flex imho. If you’re not capable of planning your day to the point where you can get a comfortable 7 hours of sleep, you either work for someone who hates you or you hate yourself. If you’re that guy, don’t worry - there’s still hope for you yet.

Why You Can’t Sleep on Sleep

Sleep isn't just about rest, it's about restoration, rejuvenation, and re-energizing your body and brain. It's a crucial pillar of health, just as important as nutrition and exercise. Why?

1. Improves Memory and Learning: We’ve all cut our sleep short to cram for exams. You were probably shooting yourself in the foot.

2. Boosts Mood: Lack of sleep can make you irritable and moody. Just don’t tell your gf that unless you wanna catch hands.

3. Strengthens Immune System: No wonder we all get sick after extended periods of not sleeping much.

4. Aids in Physical Recovery: During sleep, your body produces growth hormones that help repair cells and tissues. No wonder there’s a z in gainz.

5. Boosts Creativity and Problem-Solving Skills: A well-rested brain is a more creative and problem-solving brain.

6. Lowers Risk of Chronic Diseases: Lack of sleep has been linked to a higher risk of various chronic diseases, including heart disease, diabetes, and obesity.

7. Enhances Performance and Productivity: With better focus, attention, and energy, getting enough sleep can lead to increased productivity and better performance in your daily tasks and workouts.

8. Supports Hormone Regulation & Metabolism: Sleep deprivation can mess with the hormones that regulate hunger and appetite, leading to overeating and weight gain.

I could keep going but I’ve got the goods coming and you probably didn’t sleep enough last night so you’re attention span is waning…

Sleep Facts & Tools For A Successful Sleep

To have a good sleep, you need to know what good sleep looks like. And tbh, 99% of good sleep is just maintaining your circadian rhythm. No more, no less.

Circadian Rhythm: The Natural Sleep-Wake Cycle

Think of it as your body's natural alarm clock, regulating when you feel sleepy and when you're alert. It's influenced by light, hence why we tend to sleep when it's dark and wake up with the sun.

Keeping a consistent sleep schedule, even on weekends, helps regulate your circadian rhythm, leading to more restful sleep. Falling asleep in a dark room and waking up with sunlight can help reset your body's cortisol levels – the stress hormone that works in tandem with your sleep-wake cycle.

So, if you want to truly harness the power of your circadian rhythm, consistency is key. But you know we love gadgets so let’s talk about some things you can do to help you better manage your sleep schedule.

Tech & Tools For Improved Sleep

Managing your sleep schedule isn’t always as simple as getting into bed and waking gup when your supposed to. Sometimes we need a little help. Here are the top gadgets I use personally or have learned about over the last year that look dope.

1. Wake-up Lights: These are alarms that mimic the sunrise, gradually lighting up your room before your alarm goes off. It's a gentler way to wake up, making it less of a shock to your system.

2. Natural Sound Alarms: Swap your annoying cell phone alarm for an alarm that uses natural sounds. Waking up to the sound of waves or birds chirping is less jarring than the anxiety inducing iPhone alarms.

3. Eight Sleep: This smart mattress monitors and analyzes your sleep patterns and adjusts its temperature for optimal sleep. Now someone needs to invent the permanently cold pillow case 🤯.

4. Oura Ring and Whoop: These wearables track your sleep patterns and give you insights into your sleep quality, duration, and stages.

Fun fact about Whoop:

LeBron James, who notable spends north of $1.5M per year on his body, was one of the early adopters of WHOOP in 2017. It quickly became an essential part of his recovery routine by allowing him to get insights into his sleep and recovery.

The device reportedly became such an integral part of LeBron's life that he even wore it during games, though that technically violated NBA rules - a rule that has since been changed.

LeBron's early adoption of WHOOP has been influential in popularizing the device. The founders actually got connected to him by introducing their product to his trainer who instantly fell in love with it. And because of James’ popularity, Whoop is now a multi-billion $ company.

Supplements for Sweeter Dreams

Lastly, let's talk supplements. There are several that can help promote better sleep:

1. Melatonin: Melatonin is a hormone that your brain produces in response to darkness. It helps signal to your body that it's time to rest and recuperate. A 2013 meta-analysis of 19 studies concluded that melatonin decreases the time it takes to fall asleep, increases total sleep time, and improves overall sleep quality. If your sleep-wake cycle is out of whack (as to why people take it for jet lag or shift work), melatonin can be a potent ally.

2. Magnesium Threonate: This particular form of magnesium is the only one known to significantly raise the levels of magnesium in the brain. Why is this important? Well, magnesium plays a crucial role in the function of your nervous system, and it can help quiet down nerve activity, promoting feelings of calm and relaxation. A 2012 study found that magnesium threonate improved sleep efficiency, sleep time, and wake after sleep onset, as well as early morning awakening.

3. Apigenin: Found in chamomile and other plants, apigenin is a bioflavonoid that can help induce sleep. How? It binds to the same brain receptors as drugs like Valium, exerting a mild sedative effect. A 2011 study published in the European Journal of Pharmacology found that apigenin significantly increased sleep time in rats (I like to reference rodent studies).

4. Theanine: Ever wondered why a cup of tea can be so relaxing? Theanine could be the answer. This amino acid, found predominantly in tea leaves, promotes relaxation without drowsiness. A 2019 study published in Pharmaceuticals found that theanine improved sleep quality in humans, likely due to its ability to reduce anxiety and promote relaxation.

And let’s remember, drugs aren’t always the answer, but they sure can help! Always try and change your habits before turning to supplementation as there really is not replacement for getting to bed at a reasonable time.

Your drowsy sleep coaches,

Natty Lyfe