Sleep 101 - The Foundation of Wellbeing
When you think of wellness, what comes to your mind as the key foundational elements to live a healthy, balanced, happy life which will set you up to enjoy and get the most out of your golden years? There is a vast difference between lifespan vs healthspan, and as us humans are now living longer lives due to our advances in living conditions, medicine, food availability and so forth, surely we would want to be able, fit and healthy to really enjoy our retirement years? I definitely don't want to have to rely on anyone to look after me and would certainly hope to still be able to hike up a mountain at 70 if I so desired!
Most of you reading this have heard of the buzzword in wellness; LONGEVITY. So what are the physical markers that would indicate whether we are on track or perhaps need to put in a little more effort if we don't want to have to rely on someone to carry our groceries or help us walk up the stairs?
The key Longevity Markers:
- VO2 Max
- Grip Strength
- Balance
- Agility
- Working Memory
- Relational Capacity
- Functional Strength
- Endurance Under Load
You can go into further detail here by reading through this article: 8 Trainable Longevity Markers That Extend Your Life | Super Age
One of the biggest drivers and interventions you can make towards your overall wellbeing is SLEEP, getting enough of it daily, and making sure it is of good quality. If this is not right, along with good quality breathing, everything else will be of little effect, and as a health and longevity coach, this is one of the core principals I look to improve upon with my clients. One of the world's leading experts in the study of sleep, Dr Matt Walker has dedicated his life to understanding sleep and how it impacts our health so I have listed his 12 most important principles to achieving a good night's slumber below. Further, you can check out his TED talk on the YouTube link below and consider reading his mind-blowing book; Why we Sleep, I guarantee you it will change the way you approach your health and wellbeing priorities and hopefully guide you towards changing the habits that are not serving you.
Core Principles of good Sleep
1. Regularity Is King
Go to bed and wake up at the same time daily — weekends included.
Walker calls this the single most important sleep habit.
2. Build a Wind‑Down Routine
Sleep is a descent, not a switch.
Suggested activities: reading, stretching, aromatherapy, breathing exercises, meditation.
3. Control Light Exposure
Morning: 30–40 minutes of sunlight to anchor circadian rhythm.
Evening: Dim lights 1–3 hours before bed; avoid screens and bright LEDs.
Even dim light can delay melatonin release by up to 50%.
4. Caffeine Cutoff at 12 PM
Caffeine’s quarter-life is ~12 hours.
Evening caffeine can reduce deep sleep by 20–40%, equivalent to aging the brain 10–15 years.
5. Avoid Late Naps
Naps release sleep pressure; avoid them after 1–2 PM.
6. Cool Bedroom (18°C / 65°F)
Your body must drop core temperature by ~1°C to initiate sleep. A cool room helps.
7. Darkness Is Non‑Negotiable
Use blackout curtains; dim lights before bed. Even small amounts of light impair melatonin.
8. If You Can’t Sleep, Get Up
Staying in bed awake trains your brain to associate the bed with wakefulness. Move to another room and return only when sleepy.
9. Avoid Alcohol & Cannabis for Sleep
They sedate you but block REM sleep, harming emotional regulation and memory.
10. Melatonin Is Overdosed
Most supplements (3–10 mg) far exceed natural levels (0.1–0.3 mg). Melatonin helps timing, not sleep quality.
11. The “Do Nothing” Rule After a Bad Night
Don’t nap, sleep in, go to bed early, or over-caffeinate. Hold steady to rebuild sleep pressure.
12. Remove Clocks
Clock‑watching increases anxiety and worsens insomnia.
Studies have shown that greater amounts of REM/Dream sleep are associated with lower risk of 83 diseases including diabetes and Alzheimer's! One of the biggest causes of disturbed sleep is sleep apnea/snoring. Not only does this disturb our own quality of sleep, but it also frustrates and disturbs our significant other whom we share a bed with. A really simple and cost-effective solution we can start with is Myotape mouth strips, for only 20$ a box why wouldn't you give it a go!? Mouth Tapes | Nasal Breathing for Sleep and Health | MyoTape
I also recently found this cool gadget that fits over your mattress and regulates the temperature in real time (for each individual on the bed) as the night goes on! It's not cheap per se, but I personally would rather spend money on preventative measures than on sick care down the line. How Eight Sleep Pod 6 Works | Bed Cooling & Heating
I hope that you found this article insightful and will do further research yourself or reach out to a sleep specialist or coach, especially if you are one of the '1 in 4 American's' who suffer from insomnia!
Peace and Om
Kirst xxx
DIARY OF A CEO PODCAST EPISODE WITH MATT WALKER: https://open.spotify.com/episode/6F3dV8BzpJyHR61hDnrdxS?si=f1639779e23f489f
YouTube link to TED Talk with Matt: https://youtu.be/5MuIMqhT8DM?si=qvsG5b_cZJSRx8fd
