Sleep, The Forgotten Pillar Of Health

The Forgotten Foundation of health

Stop Sleeping on Sleep

Imagine unlocking superior performance, heightened focus, accelerated learning, weight loss, inflammation resistance, the ability to navigate challenges and traumas, and even flushing out brain toxins—all with your eyes closed.

Well, actually...

Body

Sleeping only 6 hours nightly leads to males having testosterone levels akin to those a decade older, while inadequate sleep of less than 6 hours diminishes physical performance by 30% in running speed, vertical jump height, and muscle strength, along with compromised lung function and increased lactic acid.

Conversely, athletes who prioritize the recommended 8 hours of sleep showcase a 20–30% performance boost the morning after a training session, making sleep the strongest legal performance enhancer there is.

A rat study unveils accelerated brain activity during sleep, as the rats swiftly "rehearse" learned tasks, hinting at the transformative power of rest for peak performance.

70% of Human Growth Hormone production happens during Deep (Slow Wave) Sleep. Human Growth Hormone is responsible for a plethora of health processes, one of the most important being cell and tissue repair.

Statistics also reveal that sleep-deprived athletes face a 60% higher injury risk than their counterparts who sleep 8 hours or more, largely attributed to a breakdown in stability muscles.

Quality sleep regulates two key hormones: leptin, signaling a feeling of fullness, and ghrelin, triggering hunger. Sleep deprived individuals experience suppressed leptin and increased ghrelin, leading to an extra 200–300 daily calorie intake and cravings for high-carb, sugary foods for a quick energy boost.

When sleep-deprived, dieters may lose 70% of weight from lean muscle mass rather than fat, as the body retains fat cells for essential energy. This sleep deficit also impairs insulin response, elevating the risk of hyperglycemia and eventual diabetes.

Insufficient sleep profoundly impacts heart health. Research indicates that sleep regulates stress hormones (cortisol) and lowers the risk of cardiovascular disease. Adults sleeping less than 6 hours face a 200% higher risk of heart attack or stroke, primarily attributed to sleep deprivation's impact on heart rate and blood pressure. Observations from countries with Daylight Saving Time reveal a 21% decrease in heart attacks on days with an extra hour's sleep and a startling 24% increase on days with an hour lost.

Brain

There's merit to the saying 'sleep on a problem'. Studies reveal that sleep enhances problem-solving skills by merging past memories with current challenges.
Research indicates significant improvement in word recall for those who sleep before a test, highlighting the brain's ability to compartmentalise information during sleep, fostering better learning and retention.

The Glympathic system serves as the brain's waste disposal mechanism, effectively eliminating harmful substances. Its activity surges by tenfold during sleep compared to wakefulness, displaying increased efficiency in purging compounds like beta-amyloids, whose accumulation is associated with Alzheimer's.

Brain scans of sleep-deprived individuals reveal a 60% surge in amygdala activity, the brain region associated with negative emotions. This heightened activity over time elevates the risk of anxiety disorders, depression, and contributes to social isolation and loneliness.
REM sleep help you process emotional information and inputs from the day, allowing you to work through things.

Sleep, particularly REM sleep, serves as a conduit for consolidating memories and knowledge. Specifically, it acts as a delivery system, transferring information from the hippocampus (short-term memory) to the cerebral cortex (long-term memory).

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A global pandemic

1 out of 3

That's the share of adults reporting not getting enough sleep.
That is why we are focusing on the 8hours that have usually been tossed to the side, forgotten. In a world of 'Just do it', we say 'sometimes, just don't do it and rest', because that is where true peak performance finds its foundation.
We champion the transformative power of sleep and a set of simple, universal tools and frameworks to elevate our nights and, in turn, enhance our days.

How to optimize your sleep

The skills to go with your pills

Time in bed

Give yourself the opportunity to be successful. Aim for 8-10 hours time in bed (7-9 hours of actual sleep).

Consistency

Have a fixed sleep & wake-up time you adhere to. Life is to be lived, but even on weekends and after a night out, try and get up at roughly the same time.

10-3-2-1-0

No Caffeine 10 hours before bed.
No heavy meals 3 hours before bed.
No work or alcohol 2 hours before bed.
No screens 1 hour before bed.
No snoozes in the morning.

Environment

A pitch-dark, cold (around 18°C) room that you only use for sleep & sex. This is your sleep sanctuary.

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Essential building blocks

Set Your Body Up For Success

While we each possess unique traits, our bodies rely on the same principles and building blocks to sleep and recover. 8hours gives you those building blocks. When coupled with the healthy habits mentioned and embedded in an active lifestyle, this might not make you superhuman, but it could bring you remarkably close.