Thread by @jakeglmn

Sleep is the most ignored medicine on the planet.

It rewires hormones, melts fat, and heals your brain.

But 90% of people are clueless when it comes to getting quality sleep.

Here are 6 science-backed fixes to help you get deeper sleep: 🧵

1) Prioritize sleep

When you go 24 hours without sleep:

• It's like being legally drunk
• Reduces cancer-killing cells by 70%
• Triggers same brain reaction as traumatic injury

Stop of putting off going to bed for scrolling on your phone or one more Netflix episode.

2) Consistent bedtime

It's THE MOST important factor for high-quality sleep because it:

- Lowers risk of mortality by 30%
- Regulates your circadian rhythm
- Improves everything from immune system to mood swings

Aim to be in bed 30min within your typical time every day:

3) Eat final meal AT LEAST 2hrs before bed.

This will make it easier to fall asleep and stay asleep throughout the night because your body is not working to digest food.

If possible, keep it low carb.

For men, I like 3-4 eggs with avocado (great for testosterone levels)

4) No blue light 1hr before bedtime

Blue light delays melatonin release - making it harder to fall asleep.

Instead try:
- Reading a book
- Meditating
- Journaling

Wearing blue light blockers is a must (PS: they don't need to be expensive)

5) Develop a wind-down routine

This signals to your body is it time to rest and recover.

Instead of scrolling try:
- Reading a book
- Meditating
- Journaling

This is something I'm doing more - since I struggle turning my brain off when I get in bed.

6) Magnesium Glycinate

There's no "magic pill" for better sleep.
(If there was I would've taken it by now)

But I've found Magnesium Glycinate helps me relax and turn my brain off faster.

Here's the science behind it:

Also, 75% of Americans are magnesium deficient.

If you struggle falling asleep at night, Magnesium Glycinate may be helpful.

If you want to give it a try, here's what I use:
amazon.com/dp/B0C66C2QB8?…

Besides waking up feeling fully rested and energized...

Here are 3 ways to know you're getting good sleep:

- Asleep within a few minutes
- Awake for less than 30min per night
- 2 hours of REM and Deep sleep (4 total)

PS: This thread includes an affiliate link that pays commission and information that is not intended to prevent, diagnose or treat disease. Consult a licensed practitioner before starting any new health protocol.

Credit to Bryan Johnson for all his research on sleep and sharing it with us.

I've used his advice to rethink my sleep habits and take better care of my body.

You can watch the full podcast here:

Thanks for reading!

I hope you enjoyed and maybe even learned something.

If you did, I think you'll love this thread I wrote on Dr. Sean:

https://x.com/jakeglmn/status/1925880013326254541