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
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.
Follow @Ryanphillip_s for more health and fitness content.
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