The Importance of Sleep

Sleep is the single most underrated Longevity component

JTMWTD – Just Tell Me What To Do

Track it, otherwise you are guessing. Use a wearable (watch, ring) with good accuracy.
You are interested in the following metrics
Overall sleep score. Check this each morning, then correlate with what you did the day before so you can improve it if necessary (eg alcohol, stress, inconsistent bedtime)
O2 Saturation.
Safety & Precautions

If you have any doubt at all about the quality of your sleep (e.g. if you snore, wake up multiple times, wake up tired, have trouble falling asleep, have a consistent sleep score < 90, don’t get enough REM sleep etc), then get an in-home Sleep Study done. Sleep apnea can severely impact your health, and should not be ignored under any circumstance. Your doctor can order this for you. Review the results with your doctor.  If necessary, explore medical solutions (e.g. CPAP, dental appliance).

Why Quality Sleep is Vital to Your Health

How to improve your sleep

Morning sunlight, without sunglasses
Avoid alcohol within 2 hours of sleeping. Max 2 drinks at any time.
No light at all in your bedroom
Mg in your evening supplement stack
No screen time before bed
Consistent sleep and wake times
How to Track & Manage Your Sleep Quality

WDID – What Do I Do

I use both my watch and ring each night, and review the score in the morning.

Recommended brands

Research Insights