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- new research shows the best bedtime for your heart & the morning habit every parent needs to stop
new research shows the best bedtime for your heart & the morning habit every parent needs to stop
The Sunday Upgrade – A smarter way to start the week ahead
Diego Carrete
May 11, 2025 • Estimated Reading Time: 6 minutes
This week’s highlights
Good Sunday,
I was talking to a friend and told him that waking up early is not a status symbol, nor a sign of self mastery, but going to bed on time is.
I know, it sounds like one of those random "health hacks" you’d brush off. But stick with me, new research has uncovered exactly what time is best for your heart.
And speaking of mornings, there’s a habit that most of us parents unknowingly do every day that’s actually doing us more harm than good (80% of the parents that I see drop their kids at school does this).
Let’s dive into it.
The best bedtime for your heart
Research from the European Heart Journal has revealed that the time you go to sleep plays a significant role in your heart health.
A disrupted circadian rhythm, often caused by late bedtimes, increases the risk of cardiovascular disease.
Optimizing your sleep timing by going to bed between 10 and 11 PM can help your heart function optimally and lower your risk of developing heart disease.
Action plan | Goal | Action |
|---|---|---|
Day 1 | Go to bed 15 minutes earlier | Set a reverse alarm |
Day 3 | Go to bed 30 minutes earlier | Use a warm shower to drop your body temperature |
Day 5 | Establish 10-11 PM bedtime. | If not there yet, adjust by 15 minutes every couple of days |
Day 7 | Stick to the consistent bedtime | Important: Make sure you’re up at the same time each morning |
Wind down plan | Goal | Action |
|---|---|---|
Day 1 | Start a wind-down 10 minutes earlier | Standing rule: Only use your phone in your bedroom if you are standing up |
Day 3 | Add 10 more minutes to wind-down | The 4-7-8 breathing technique: Inhale quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale completely and audibly through your mouth for 8 seconds |
Day 5 | Create a calming routine | Introduce journaling by writing down 10 things you are grateful for on paper |
Day 7 | Maintain a consistent wind-down | Stick to a 30-minute wind-down session, ideally starting 30-60 minutes before bed with a reverse alarm |
The morning habit you need to ditch
One simple yet powerful way to improve your circadian rhythm is by exposing yourself to natural sunlight in the morning.
Avoid wearing sunglasses during the first 20 minutes after sunrise.
The blue light from the morning sun helps regulate your body's internal clock, signaling to your brain that it's time to wake up.
The best fats for your brain
Omega-3 fatty acids, specifically EPA and DHA, are key for heart health, brain function, and emotional well-being. But there's more:
Protect you against arthritis
By lowering inflammation.Support healthy cells
Healthier cells allow your body to repair itself efficiently.Protects your brain
Omega-3s help slow down age related cognitive decline and protects against conditions like Alzheimer’s.Boosts mental health
Omega-3s can prevent anxiety and depression, period.
Best sources?
Fatty fish: Salmon, mackerel, sardines, and herring.
Algal oil: A great plant-based option for vegans.
Plant-based sources: Flaxseeds, chia seeds, walnuts, and hemp seeds provide ALA, which your body can convert into EPA and DHA, though not very efficiently.
How much though?
Aim for 1,000 mg of combined EPA and DHA daily. Since most people don’t get enough omega-3s from food alone, supplements can be a great option.
Isn’t creatine just for bodybuilders?
Research suggests it supports brain energy metabolism, which may enhance mental clarity and reduce fatigue associated with depression.
Additionally, creatine has been found to improve the effectiveness of antidepressant medications in some individuals.
These are two types of creatine:
Creatine Monohydrate
It has the most evidence supporting its effectiveness, safety, and bioavailability.Creatine Hydrochloride (HCL)
Creatine HCL is a more water-soluble form of creatine. This makes it easier to dissolve and, in theory, easier to digest, with fewer side effects like bloating or water retention.
Feature | Creatine Monohydrate | Creatine Hydrochloride (HCL) |
|---|---|---|
Bioavailability | 100% absorbed by the body | Claims to have high bioavailability, but lacks extensive research for human trials |
Effectiveness | Well-researched with proven benefits for strength, power, and muscle growth | Effective for strength and performance but lacks the extensive studies that monohydrate has |
Side Effects | Possible bloating and water retention in some users | Fewer side effects like bloating and water retention |
Serving Size | Larger serving (typically 3-5 grams) | Smaller serving size due to increased solubility (usually 1-2 grams) |
Price | Lower cost, widely available | Higher cost per serving |
Taste & Solubility | May require shaking or mixing well with liquids | Dissolves easily in water, usually better tasting |
Recommended for | General use, athletes looking for proven results | People with sensitive stomachs or those looking for quicker absorption |
Price comparison | Price per Serving | Price per 100g | Price per 200g |
|---|---|---|---|
Creatine Monohydrate | $0.08 - $0.12 | $8 - $12 | $16 - $24 |
Creatine Hydrochloride (HCL) | $0.20 - $0.30 | $20 - $30 | $40 - $60 |
Which creatine should I choose?
Creatine Monohydrate: If you want a cost-effective and scientifically proven supplement.
Creatine HCL: If you have a sensitive stomach, tend to experience bloating.
How much should I take?
Creatine Monohydrate: The typical dosage is 3–5 grams per day. Some people opt for a "loading phase" where they take 20 grams per day for 5-7 days, but this isn’t necessary.
Creatine HCL: Due to its higher solubility and potency, the recommended dosage is typically small, around 1–2 grams per day.
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