Rest Pt II: Sleep

Why Sleep Matters: Lessons from Science and Common Sense

In 2017, Matthew Walker, PhD, reignited public fascination with sleep through his book Why We Sleep. Around the same time, wearable devices like Oura, Fitbit, Whoop, and Eight Sleep made people more curious about their sleep quality and patterns. Questions about sleep phases—something I was never asked early in my career—are now routine.

Peter Attia once framed the paradox perfectly: why do we spend a third of our lives unconscious and unproductive? The answer is simple—because sleep is essential.

Sleep as Maintenance

Sleep is when your body performs critical maintenance. Think of it as “detoxification”—a time when the brain clears waste products and the body repairs itself. If you skip maintenance, whether on a car or your body, things break down earlier.

In the U.S., we tend to live in a disposable, quick-fix culture—replace, don’t repair. When I lived in Germany, I noticed they were more intentional about preserving and maintaining what they owned. Sleep works the same way. The harder you push your body (like a Formula 1 car), the more ongoing maintenance you’ll need. Treat yourself like a performance vehicle, not a throwaway.

Good Sleep vs. Bad Sleep

• Good sleep: You wake up feeling refreshed.

• Bad sleep: You consistently wake up tired, foggy, or unmotivated.

Like nutrition, consistency is key. One late night won’t ruin your health. Weddings, childbirth, war, or saving lives on a night shift are legitimate reasons to skip rest. But don’t make that your entire lifestyle. Push the rules only when necessary—and try to do it when you’re younger and more resilient.

Building a Healthy Sleep Routine

1. Start in the morning. Waking up at the same time daily anchors your circadian rhythm. Want to sleep earlier? Wake up earlier.

2. Use adenosine to your advantage. This chemical builds throughout the day and drives sleep pressure. Food, exercise, bowel habits, and productivity all help regulate it.

3. Seek natural light. Morning sunlight strengthens your biological clock.

4. Live well during the day. A good night’s sleep starts with how you spend your waking hours—work, exercise, contribute, create.

   
   

The Evening Wind-Down

Your brain needs cues to slow down. Helpful strategies include:

• Limit screens (doom-scrolling family drama doesn’t help).

• Avoid caffeine, alcohol, heavy meals, and vigorous exercise close to bedtime.

• Keep your bedroom cool (~65°F), dark, and quiet.

• Opt for lighter bedding if you overheat.

Remember: life stages matter. If you have a newborn or work nights, perfect sleep isn’t realistic. Don’t expect it, and ignore bad advice from people who don’t share your reality. Do your best with what you’ve got.

Tools, Tricks, and “Sleep Hacks”

• CBT-I (Cognitive Behavioral Therapy for Insomnia): Evidence-based, highly effective.

• Alcohol, benzos, Ambien, weed: May knock you out faster, but they disrupt natural sleep architecture. Fine short-term, harmful long-term.

• Magnesium & ZMA: Many people are deficient; supplementation may improve sleep quality.

• Melatonin: A strong antioxidant, but dosing is tricky—low doses are usually better.

• Saunas: Cooling afterward can deepen sleep; also great for cardiovascular health.

• Float tanks: Mixed evidence, but low risk (unless you manage to drown).

• Meditation & prayer: Reduce stress and cortisol, supporting better sleep.

The Simplest How-To Guide

When in doubt:

1. Turn off the lights.

2. Lie down.

3. Close your eyes

4. Relax your face

It doesn’t need to be more complicated than that.

Sleep isn’t wasted time—it’s scheduled maintenance for your brain and body. Prioritize it like you would an oil change for a car you depend on.