Thread by @Ryanphillip_s

You need 8 hours of sleep each night.

But this is a lie.

Here’s everything you need to know about it (and 6 fixes to improve sleep):

During the Industrial Revolution, factory owners split the 24-hour day:
• 8 hours of work
• 8 hours of leisure
• 8 hours of sleep

But there’s no evolutionary basis or science for exactly 8 hours.

New data shows 7 hours is healthiest for most adults:

Before industrial life, humans rarely slept in one 8-hour block.

Historical records show segmented sleep:

• 1st sleep ~3–4 hours
• A natural wake window
• 2nd sleep until dawn

Our bodies evolved for flexibility, not rigid 8-hour patterns.

How much sleep do you really need?

7 hours for most healthy adults.

Less than 6 → higher mortality
More than 9 → higher mortality

~7 hours of high-quality sleep hits the sweet spot for health and performance.

Fix 1: Set a consistent sleep window.

Your circadian rhythm runs on a 24-hour clock.

If you constantly shift your bedtime/wake time, your internal clock falls out of sync.

Aim for 7 hours in bed, same schedule 7 days a week.

Fix 2: Sleep environment.

• Block screens 1 hour before bed (blue light suppresses melatonin.)
• Keep room cool (Core temp must drop 1–2°F to enter deep sleep).
• Blackout curtains + silence = more REM

The goal is to maximize your deep sleep and REM sleep.

Fix 3: Nasal breathing.

Many adults mouth breathe during sleep, reducing oxygenation and sleep quality.

Mouth tape is a simple tool to encourage nasal breathing.
Benefits:
• Fewer nighttime awakenings
• Deeper, more restorative sleep
• Less snoring and dry mouth

Fix 4: Morning sunlight within 30 minutes of waking.

Light is your circadian anchor.

10–15 mins of outdoor sunlight in the morning improves:
• Sleep latency (fall asleep faster)
• Deep sleep percentage
• Daytime energy and mood

Skipping this delays your body clock by hours.

Fix 5: Optimize your sleep position.

Your sleeping posture impacts:
• Airway (snoring, apnea)
• Spine alignment (pain, mobility)
• Drainage (brain detox)

Best option? Side sleeping.

It supports spinal health + boosts brain waste clearance during deep sleep.

Fix 6: Use simple, proven supplements.

• Magnesium glycinate → calms nervous system
• Glycine → enhances deep and REM sleep
• No caffeine after 2PM → reduces sleep onset latency

These compounds support your natural sleep architecture, without sedating you unnaturally.

Sleep happens in 4 stages, and each one plays a role in recovery:

• Light sleep → transition
• Deeper light sleep → body relaxes, temp drops
• Deep sleep (NREM) → physical repair, growth hormone release
• REM sleep → brain repair, memory, mood

REM sleep and deep sleep are where the magic happens.

During these stages, your body releases:
• Growth hormone → rebuilds muscle and tissue
• Testosterone → supports metabolism, libido, mood
• BDNF → strengthens memory and learning

Sleep is your highest ROI health tool.

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