If you think skipping sleep is a badge of honor, think again.

Good morning,

If you’ve been sacrificing sleep in the name of productivity, it’s time to rethink your approach.

I know we’ve already talked a lot about sleep and your evening routine, and you might have even started going through the Sleep course with Gregorio Mora.

But I was doing some studying this past week. I have a big workshop tomorrow in front of a couple of hundred people where I’ll be covering sleep, so I thought of recapping this with you and sharing some potential new facts, tips, and tricks.

The Hidden Costs of Sleep Deprivation

Sleep impacts everything—from your mental clarity to your physical health. Missing just two hours from an eight-hour sleep window can result in losing 50-70% of your REM sleep.

This can lead to increased anxiety, mood swings, and even long-term cognitive decline​. If you’re missing out on deep, restorative sleep, your body struggles to:

• Regulate blood sugar levels, increasing your risk for diabetes.

• Lower blood pressure, which can raise your risk of heart disease.

• Strengthen your immune system, leaving you more susceptible to illness.

This is why sleep isn’t just about feeling rested—it’s critical for maintaining peak performance and longevity.

The Two Key Pillars of Sleep: NREM and REM

Your sleep is divided into two primary stages:

• NREM Sleep: This stage focuses on physical recovery. During NREM, especially stages 3 and 4, your brain consolidates memories, and your body repairs muscles and strengthens the immune system​.

• REM Sleep: Known for its role in emotional and cognitive recovery, REM sleep is crucial for creativity, learning, and mood regulation. It’s also the time when your body releases peak levels of growth hormone​.

Without these two pillars, you risk shortchanging your recovery, both mentally and physically.

Optimizing Your Sleep Environment for Better Results

To ensure you’re getting high-quality sleep, focus on these key environmental factors:

• Keep it Cool: Aim for a bedroom temperature of around 65-67°F to help your body fall asleep faster​.

• Limit Light Exposure: Dim the lights at least an hour before bed to trigger melatonin production. Exposure to natural light in the morning will also help regulate your sleep-wake cycle​.

• Watch Out for Blue Light: Blue light from screens suppresses melatonin by up to 50%, delaying your body’s ability to fall asleep​. Try charging your phone outside the bedroom to avoid late-night distractions.

Caffeine and Alcohol: Are They Sabotaging Your Sleep?

Caffeine can linger in your system for hours—even a small coffee after 4 PM can disrupt your sleep later that night​. Alcohol, while it may make you feel sleepy, actually fragments your sleep and reduces REM sleep by up to 60%​. To optimize sleep, limit caffeine intake after lunch and try to avoid alcohol in the hours leading up to bedtime.

The Restful Five: Simple Steps to Better Sleep

You know, guys, when we label things, we remember them better, so I came up with The Restful Five:

1. Prioritize Sleep Like a Meeting: Treat your bedtime like an important appointment. Set an alarm—not just to wake up, but to remind yourself to start winding down​.

2. Create the Optimal Sleep Environment: Cool room, dim lights, and reduced noise. Consider blackout curtains and white noise machines if necessary​.

3. Limit Caffeine: Avoid caffeine after 2 PM to prevent disruptions in your sleep cycles​.

4. Cut Back on Screen Time: Reduce exposure to blue light at least one hour before bed by charging your phone outside the bedroom and switching off devices​.

5. Watch Your Alcohol Intake: If you drink, try to do so at least 2-3 hours before bed to minimize its impact on REM sleep​.

Final Thoughts

Ask yourself: Does sleep control you, or do you control your sleep?

By following these simple strategies, you can start to reclaim control over your sleep and, by extension, your performance and longevity. Remember, sleep isn’t just a luxury—it’s the foundation of your health span.

Some Learning for This Week

Here, I speak to FAB's GCOO Suhail bin Tarraf, where we unpack the importance of rest and recovery in the context of mental health and longevity.

That’s it for today,

Speak soon!