Ryan Phillips Profile picture
Jun 29 13 tweets 5 min read Read on X
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. Image
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. Image
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. Image
Image
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 Image
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. Image
Image
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. Image
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.
Follow @Ryanphillip_s for more health and fitness content.

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More from @Ryanphillip_s

Jun 22
Every person over 35 blames aging for having less hair.

Turns out it's not age.

It's hormones, blood flow, and years of neglect.

Here are 3 simple fixes to prevent hair loss and reverse hair loss naturally:
Here’s what’s happening:

Your hair grows in 3 phases:

- Anagen (growth)
- Catagen (transition)
- Telogen (rest/shedding)

Stress, hormones, nutrient deficiencies, and inflammation shorten the growth phase and push follicles into dormancy.
Problem 1: Hormone imbalance (DHT)

DHT is a hormone your body makes from testosterone.

Some DHT is normal, but too much can shrink your hair follicles and slowly kill growth over time.

This is why so many men thin out at the crown or hairline first. Image
Read 12 tweets
Feb 27
In 1965, six schoolboys were stranded on a desolate island in the Pacific Ocean, forced to survive for over a year after their boat was lost at sea.

They faced hunger, injury, and the relentless forces of nature.

But what happened in those 15 months was beyond anything anyone🤔 Image
Seeking adventure, six friends from Tonga—Sione, Kolo, David, Stephen, Luke, and Mano—decided to run away from their strict Catholic boarding school.

Without a boat of their own, they stole one from a local fisherman. Image
Their supplies were minimal: a few coconuts, bananas, and a small gas burner.

They had no map or compass.

On their first night at sea, a violent storm destroyed their sail and rudder, leaving them lost. Image
Read 13 tweets
Jan 27
The Most Dangerous Tourist Destinations in the World ~ A Thread 🧵

(Don`t Open if you have a Weak Heart) Image
1. Mount Everest, Nepal 🇳🇵

Incredible 360 degree view from the top of Mount Everest on a clear day.
2. Trolltunga, one of the most spectacular scenic cliffs in Norway🇳🇴
Read 19 tweets
Jan 26
20 of the best commercials of all time:

1. Durex - You decide Image
2. Nike Image
3. BIC pens Image
Read 21 tweets

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