Issue #99: Best of...Sleep
Good morning. It’s Thursday, January 5th. 90 years ago, construction on the Golden Gate Bridge began - eventually taking over 4 years and $35M ($802M in 2023 dollars). Never got old running over the bridge into the fog back when I lived in SF.
Today its:
“Don’t give up on your dreams so soon, sleep longer.”
From the Lab: The Foundation of Health
Take Action: THE Sleep Routine
Speed Read: Mocktail Recipes for Dry January
Thursday Night In: New Age Stuffed Peppers
Moment of Fun: Snoop Dogg
Decline in brain's ability to create new memories during sleep deprivation - the hippocampus (memory center of the brain) essentially shuts down after multiple nights of poor sleep.
From the Lab
There’s been quite a shift from leaders or executives bragging about how little sleep they need to now it being core to our health - just see what it does for our immune system (Issue #15).
But Americans still sleep less than we did 80 years ago, averaging less than 7 hours per night - so we’re pretty tired.
Take it from the resident sleep diplomat (his words), Dr. Matthew Walker:
“Sleep is the foundation on which the other two pillars of diet and exercise sit when it comes to good health.”
Here's a simplified snapshot of how sufficient sleep impacts our health:
So how can we get the best night sleep possible?
It starts with getting morning sunlight!
Take Action
Morning Routine (Issue #12)
First 15 min - immediately move to warm up your body (maybe 25 push-ups) and write (can be anything - random thoughts, gratitude, plan for the day)
First 60 min - hydrate (warm water w/ lemon & salt), get in the cold, and sunlight (see above)
BONUS: Caffeine sticks to adenosine to keep us from getting tired. With a quarter life of 10-12 hours, stick to a late morning coffee (much more here - Issue #13).
Evening Routine (Issue #11)
3 hrs before bed - no more food, exercise, or alcohol
2 hrs - no overhead lights, screens, or anything scary that pumps up adrenaline
1 hr - warm bath/shower to cool down body temp (save cold plunge for AM), light stretch or meditation, and write down those thoughts that might keep you up at night
Thrive25 Partner Spotlight
Still with us for Dry January? Check out Hiyo - the better-than-alcohol alternative™.
Each can of Hiyo produces a delightful sensation that we like to call “the float,” which comes from functional ingredients like ashwagandha (for stress), L-theanine, lion’s mane, cordyceps, ginger, and turmeric - and tastes great.
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Speed Read
Health & Longevity in the News
Well That Seems Easy: maybe the simplest way yet to increase your longevity - just drink more water. A peer-reviewed study of 15,000 people showed hydration may extend your life (Read More).
What Happened to Damar Hamlin: our thoughts go out to Buffalo Bills player Damar Hamlin and his family as he hopefully recovers from a catastrophic injury on Monday night (link to his donation page). How could a seemingly healthy 24-yr old go into cardiac arrest from a hit to the chest? Dr. Louisa Nicola might have the answer (Neuro Athletics).
Alcohol Alternatives: looking for a make-your-own mocktail when you run out of Hiyo? Here are some options from Levels.
Thursday Night In
From Issue #48 this recipe is super flexible and this rendition is really healthy. It's not for the faint of heart though - get ready for some quality time in the kitchen.
Oh and the turkey, garlic, and oregano are all good for your DNA!
Moment of Fun
Snoop Dogg narrating a lizard & snake encounter out in the wild. Even famed narrator Sir David Attenborough (96 years young) said it, "was better than the original." Attenborough has been a TV naturalist for so long, he won a broadcasting award in black & white.
Thanks for joining us today! Tomorrow we'll highlight the best of...Growth.
Check out the latest workout videos on our YouTube channel
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.