read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s quick bites:

• Sleep as medicine

• The impact of sleep deprivation

• What is “optimal sleep”?

• Tips on how to optimize your sleep

Sleep as Medicine

We spend about a third of our lives sleeping—or at least, we’re supposed to. Yet in a society that glorifies the hustle and rewards constant productivity, sleep often takes a back seat. It's no wonder so many of us struggle to truly switch off at night. The pressure to always be "on" impacts not only our ability to rest but also our overall health and well-being. Not to mention that modern life is not designed to optimize our sleep. With digital screens increasing our blue light exposure and social media causing addiction to scroll at night, the digital world was not designed with sleep in mind.

Sleep is essential for mental clarity, physical recovery, and emotional balance, but prioritizing it can feel like a luxury rather than a necessity. To reclaim our sleep and restore balance, we need to change the narrative, recognizing that rest is not a sign of weakness but a critical part of achieving our goals. I know that the days I don’t sleep well I feel the immediate effects the following day. Imagine the impact of chronic sleep deprivation.

The Impact of Sleep Deprivation

Many studies have concluded that there is a strong association between chronic sleep deprivation and adverse health outcomes. Lack of sleep makes us more susceptible to illnesses, from the common cold to more severe conditions like heart disease. Research has shown that individuals who regularly get less than the recommended amount of sleep are at a higher risk for obesity, diabetes, hypertension, and even early mortality.

On a cognitive level, sleep deprivation impairs memory, decision-making, and focus. Emotionally, a lack of sleep can lead to mood swings, increased stress, and anxiety. Sleep is your body's natural recovery tool, and neglecting it can cause long-term damage that might not be immediately noticeable but can compound over time. But what is considered “deep, restorative rest”? And how can I quantify if my sleeping habits are optimized? Below I have laid out some markers. 

What is “Optimal Sleep”?

Understanding what constitutes "a good night’s rest" is key to optimizing your sleep habits. It’s not just about the hours spent in bed but also the quality of that sleep. While adults need 7-9 hours of sleep each night to avoid sleep debt and reduce health risks, quality is just as important. Sleep efficiency, or the time you’re asleep versus in bed, should be 85% or higher. Frequent wake-ups or difficulty falling asleep can indicate poor sleep efficiency. Sleep latency, the time it takes to fall asleep, should ideally be 10-20 minutes. If it’s under 5 minutes, it could mean you’re sleep-deprived; if it’s over 30, stress or poor sleep hygiene may be the cause.

Heart rate variability (HRV) is a key marker of recovery during sleep—higher HRV indicates resilience to stress, while consistently low HRV could mean poor recovery, even if you get enough hours. A lower resting heart rate (RHR) during sleep signals good recovery, while a higher RHR might indicate stress or illness.

Consistency is crucial for regulating your internal clock. Going to bed and waking up at the same time daily helps maintain a healthy circadian rhythm, leading to more restorative sleep. You’ll know you’ve had quality sleep if you wake up feeling refreshed, alert, and clear-headed. If your energy, mood, and focus remain stable throughout the day, that’s a strong sign of good sleep quality.

Optimizing Your Sleep:

Sleep can be affected by many factors, including stress and emotional state. Lack of rest often creates a vicious cycle, where stress builds and mental clarity diminishes even further. Breaking this cycle requires setting boundaries around work and life stressors, much like cutting out caffeine at a certain time of day. Prioritizing sleep means consciously stepping away from sources of tension and allowing your mind and body the space they need to recharge. If your mind is racing, write down everything you need to accomplish the next day and set it aside, trusting that you’ll handle it tomorrow.

Improving sleep quality starts with a few manageable changes. First, avoid alcohol, but if you choose to have a drink, keep it before 6 pm, as alcohol is one of the biggest disruptors of sleep. Put away your devices two hours before bedtime to reduce blue light exposure, which interferes with melatonin production. Refrain from eating three hours before bed. Avoid anxiety-inducing activities, like checking work emails, an hour before bedtime to promote relaxation. Ensure your room is completely dark, and if that’s not possible, invest in a good eye mask. Cooling your room, either by lowering the AC or using bed-cooling devices, can also improve sleep quality since a cooler environment helps you fall asleep faster and stay asleep longer.

Once these basics are in place, you can fine-tune your routine with additional tools, like magnesium glycinate supplements, white noise machines, or meditation apps such as Calm. Taking a hot bath, sauna, or hot tub session before bed can help lower your core body temperature, promoting faster sleep onset. However, if you struggle with insomnia or have a sleep disorder, these tips may not provide complete relief on their own.

I hope this was insightful.

To your health and happiness,

The Posana Team