Quality sleep is the foundation of longevity. Discover science-backed supplements and strategies to optimize your rest and recovery.
Transition phase - body temperature drops, heart rate slows
Physical restoration - HGH release, tissue repair, immune boost
Mental restoration - memory consolidation, learning, dreams
90-minute cycles repeat 4-6 times per night for optimal rest
Everything you need to know about sleep supplements, magnesium, L-theanine, and lifestyle strategies - all in one comprehensive guide.
Read the Complete Guide →Sleep is when your body repairs, regenerates, and rejuvenates
The glymphatic system clears toxic proteins during deep sleep, reducing Alzheimer's risk.
Poor sleep increases heart disease risk by 48%. Deep sleep regulates blood pressure.
Growth hormone peaks during deep sleep, essential for muscle repair and growth.
Sleep regulates cortisol, testosterone, and leptin for optimal metabolic function.
Optimize your sleep environment and habits
Optimal bedroom temperature is 65-68°F (18-20°C) for deep sleep.
Avoid screens 1-2 hours before bed or use blue light blocking glasses.
Go to bed and wake up at the same time daily, even on weekends.
No caffeine after 2pm - it has a 6-hour half-life in your system.
Get 10-30 minutes of morning light to set your circadian rhythm.
Create a relaxing pre-sleep ritual: reading, stretching, or meditation.