OLIVA HEALTH

THE ULTIMATE
SLEEP OPTIMIZATION
WELLNESS GUIDE
If you sleep, this guide is for you.
@olivahealth
Joe Oliva
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TABLE OF CONTENTS
Introduction
1. ​Why should I read this?

Part I: The Basics of Sleep

2. What is sleep?
3. What are the consequences of poor sleep?
4. How common are sleep issues?
5. How many hours should I sleep?
6. What are the different stages of sleep?

Part II: Circadian Rhythm

7. What are circadian rhythms and biological clocks?
8. How should I structure sleep timing with my circadian rhythm?
9. Why is sunlight important for circadian rhythm or sleep?
10. When is the best time for sun exposure?
11. What is cortisol and how does it affect circadian rhythm?
12. What is melatonin and how does it affect circadian rhythm?
13. What is blue light and how does it affect circadian rhythm?
14. Should I use light-emitting devices before bed?
15. What is social jet lag?
16. How does shift work (overnight) affect sleep, circadian rhythm, and health?
17. When should I workout to optimize circadian rhythm?
18. I am an elite athlete or hardcore weekend warrior. How will sleep affect my athletic
performance?

Part III: The Sleep Environment

19. How dark should my room be for sleep?
20. How does body temperature affect sleep and how can I optimize it? What temperature should
my room be?
21. Should I put a plant in my bedroom to improve air quality?
22. What is the best position to sleep in?
23. How often should I replace my mattress and what kind should I buy?
24. How does cell phone and TV usage before bed influence sleep?
25. What are electromagnetic fields (EMF) and how might they affect sleep?
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Part IV: Nutrition & Sleep

26. How does nighttime eating affect sleep?
27. Does intermittent fasting help sleep?
28. How does caffeine affect sleep and when should I consume it?
29. What nutrients or foods are particularly helpful to get good sleep?
30. How is magnesium related to sleep?
31. How does alcohol affect sleep?
32. Should I drink chamomile tea or take other nighttime supplements?

Part V: Other Considerations & Further Resources

33. Is it best to wake up early?
34. Do meditation or breathing exercises help sleep?
35. How does massage and other muscle relaxation methods affect sleep?
36. What is grounding or earthing and how might it impact sleep?
37. I am ready to make a change. How do I successfully build new habits?
38. What should I do to track my sleep?
39. I want to learn more about sleep trackers. What should I buy?
40. I want to improve other aspects of my health. What should I do?
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INTRODUCTION

The goal of this guide is provide a easy-to-navigate guide for answering the top questions around
optimizing your sleep and taking control of your daily energy, mental clarity, and physical health. This
will be broken up by a series of basic questions that will be answered with the support of research studies,
expert opinions, and common best practices for sleep optimization. Within this guide are numerous linked
resources for you to conduct further research or find high-quality products to promote better sleep.
Before we dive deeply into the key factors that influence, sleep, let us briefly set the stage for
what will be discussed and why the content herein is important to all.
There are various aspects of our daily lives, including how we choose to eat, exercise, interact
with people, and manage stress. In a ​report from the ​Sleep Cycle Institute​, using data collected from the
Sleep Cycle App​, numerous insights were drawn. For example, here are a few interesting insights,
particularly regarding exercise and sleep:
● Americans who exercise enjoy better sleep, regardless of gender or age
● Americans average 10 extra minutes of sleep when they work out during the day
● Exercisers snore less (21 minutes) than non-exercisers (25 minutes)
● Americans who get more than 8 hours of sleep enjoy an average sleep quality of 82 percent — the
highest sleep quality of all Americans
● These Americans have an average bedtime of 10:45 p.m. — almost an hour earlier than other
Americans

Sleep has long been studied, though there is still a great need for further research to understand it
at an even deeper level. In this guide, there are various sections to uncover the core factors of sleep
optimization. First, we will unpack the basics of sleep, how it works, and what it does for us. Then, we
will discuss circadian rhythm, seeking to understand the physical, behavioral, and mental changes that
follow daily cycles in our lives. Then, we will consider how to improve the sleep environment to make
great sleep a seamless, daily occurrence. Next, we will consider how nutrition and exercise influence
sleep and overall health. Finally, other considerations and topics will be explored, including some
guidelines for building new sleep habits.
While this guide is not exhaustive in tackling every topic of sleep, it is meant to provide a
foundation of research-backed knowledge for you to use as you look to make improvements to your sleep,
which will in turn benefit your daily energy, cognitive and physical performance as well as long-term
mental and physical wellness. The goal of this guide is to provide a basis from which you will be able to
make more well-informed lifestyle changes and pursue a journey of better health.

1. ​Why should I read this?

Spending eight hours a day in bed, about one-third of many peoples’ lives are spent sleeping (or
trying to sleep). For a person living into their nineties, that would mean over thirty years are spent in bed.
Many of you reading this are likely not even yet thirty years old. Here is the point: sleep is a vital part of
human existence, health, and longevity, so why not learn how to optimize it? If we can improve our sleep
quality, even if quantity is unchanged, we will be able to have more time to do other things that we love,
with an even greater level of energy, awareness, and attention.
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Everyone has struggled with sleep at one point in their life, whether for a single night, many
months, or even countless years. Everyone knows the feeling of a restless night in bed and the discomfort
and anxiety that may accompany it. All have experienced the feelings of grogginess, fatigue, and other
negative feelings, emotionally and physically, that greet us each morning when we are sleep-deprived.
This guide is meant to improve your understanding of sleep and the key factors that influence sleep so
that you are equipped to make improvements to your sleep.
For those with severe sleep issues, this guide may stimulate a drastic turnaround of habits, leading
you to new levels of energy, productivity, and wellness (be sure to discuss your condition further with a
doctor, as necessary). For others who believe to have their sleep under control most of the time, this may
serve as a tool to boost your sleep quality that extra ten-percent to gain an even stronger competitive edge
in your professional work and personal life. For athletes, whether a professional, NCAA competitor, or
weekend warrior, this guide will help you perform better and recover faster.
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PART I: THE BASICS OF SLEEP

2. What is sleep?

The Free Dictionary defines sleep as a natural periodic state of rest for the mind and body, in
which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease
in bodily movement and responsiveness to external stimuli. (​Sleep Smarter, 1​ )
During sleep our bodies rest, heal, and grow. In fact, sleep is known to be an elevated anabolic
state, which triggers the growth and rejuvenation of the immune, skeletal, and muscular systems (​Sleep
Smarter​, 2). The are many facets of health that are influenced by sleep, from hormone balance to
metabolic health to brain function. In fact, the glymphatic system, which is the brain’s waste management
system, becomes ten times more active during sleep than during wakefulness (​Sleep Smarter​, 5). This
system is similar but independent of the lymphatic system, which is a system that eliminates metabolic
waste and toxins but does not include your brain. Brain cells shrink by about 60 percent during sleep to
make the glymphatic system more efficient in waste removal. It is during sleep that we are restored,
healed, and rejuvenated.

3. What are the consequences of poor sleep?

Put plainly, why should we care about optimizing our sleep? What if my sleep is already “good
enough?” Sleep is vital to proper health and significant consequences, short- and long-term, may result
from failing to foster proper sleep from night to night.
What does scientific research tell us about the consequences of poor sleep? There have been
multiple studies on various groups of people to unpack this question. While by no means exhaustive, here
are a few results to consider, as synthesized by Shawn Stevenson in the introduction of his book, ​Sleep
Smarter, ​which is a recurring reference throughout this guide:
● Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a
person with type 2 diabetes (2).
● One study published in the Canadian Medical Association Journal showed that sleep deprivation
is directly related to an inability to lose weight (2).
● Other studies have demonstrated that sleep deprivation encourages cancer, Alzheimer’s,
depression, and even heart disease. For example, a study reported by the World Health
Organization of over 650 men during a 14-year period found that men with poor sleep quality
were twice as likely to have a heart attack and up to 4 times more likely to have a stroke during
the study period (2).
● A study published by the American Academy of Sleep Medicine found that poor sleep quality
was equal to binge drinking and marijuana use in determining academic performance. The study
reported that college students who were poor sleepers were much more likely to earn worse
grades and even drop out of classes than their healthy sleeping peers (3).
● A study published in The Lancet that looked at a group of physicians proved that sleep-deprived
individuals took 14 percent longer to complete a task and made 20 percent more errors than
individuals who were well-rested (4).
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There appears to be strong consensus that poor sleep has numerous detrimental effects for various
aspects of health and performance. The consequences of poor sleep are well documented, thus it is vital
for all to consider how to more thoughtfully approach their sleep habits.

4. How common are sleep issues?

While severity may vary significantly, sleep issues are extremely common and manifest
themselves in numerous ways. Research has shown that 60 percent of people in the United States say that
they have difficulties sleeping every night (or at least every other night) (​Sleep Smarter,​ 320). According
to the ​American Sleep Association​, 50 to 70 million US adults have a sleep disorder. Furthermore, ​37.9%
of adults reported unintentionally ​falling asleep during the day at least once in the preceding month. Of all
sleep disorders, ​insomnia is the most common, with short term issues reported by about 30% of adults and
chronic insomnia by 10% of adults. ​William Dement, MD, founder of the Sleep Research Center at
Stanford and leading authority on sleep research, has stated, “You’re not healthy, unless your sleep is
healthy” (​Sleep Smarter​, 385).

5. How many hours should I sleep?

In the following infographic from ​sleep.org​, general guidelines for sleep are given by age. While
this does not provide a perfect answer for how much sleep is needed from one individual to the next, it
provides an appropriate frame of reference.
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While it may come as a surprise or may seem impossible for a busy adult to sleep 7 to 9 hours a
night, by implementing strategies from this guide you may be able to get yourself to the next best place in
your sleep habits. By reorganizing priorities and deciding to make your health and daily energy a personal
competitive advantage, a few tradeoffs may have extremely profound payoffs not only for your
productivity but also for your well-being.

6. What are the different stages of sleep?

There are multiple stages of sleep. Broadly, these stages can be broken up into REM (rapid eye
movement) and non-REM sleep. While REM sleep has important implications for memory and brain
function, non-REM will include light and deep sleep to restore our bodies. During REM sleep, the
muscles are paralyzed and dreams will often occur. REM will occur in greater amounts during the second
half of the sleep period. That is, longer bouts of REM will occur in the early morning hours, while deep
sleep occurs most in the first half of sleep.
There are three “official” stages of non-REM sleep, though some still refer to four distinct stages,
as it was previously defined, according to ​howsleepworks.com​. Here are some further details to be aware
of: Stage 1, often referred to as somnolence or drowsy sleep, is the stage between wakefulness and sleep.
During stage 1, muscles are fairly active and eyes may open and close. ​Brain waves will transition from
beta waves (which is the normal rhythm of wakefulness) to alpha waves, which fall between 9 to 14 Hz.
The alpha wave state is the brain wave frequency that heightens your imagination, visualization, memory,
learning, and concentration. Brain waves will then transition to theta waves, which have a frequency of 4
to 8 Hz. During stage 1 sleep, the heart rate begins to slow, dreaming is rare, and sudden twitches or
“hypnic jerks” (micro-awakenings often with falling sensation) are common. The sleeper may hear
sounds and conversations, but will likely be unwilling to respond, despite being in a light sleep. This is a
short period of easily disrupted sleep that likely only lasts less than 10 minutes and may account for about
5% of total sleep time.
Stage 2 is a stage of light sleep. During stage 2, muscle activity and conscious awareness continue
to decrease, and brain waves will likely be in the theta wave range. Stage 2 will also be characterized by
sleep spindles and K-complexes, which serve to ​protect sleep, suppress response to outside stimuli​, and
aid in sleep-based memory consolidation and information processing. Sleepers will enter this stage
multiple times each night, constituting about 45%-50% of total sleep time for adults (or even more in
young adults).
Stage 3 is considered deep, delta, or slow-wave sleep (SWS). The sleeper will be unaware of
external sounds or stimuli. This stage occurs in longer periods during the first half of the night,
particularly during the first two sleep cycles, and generally represents around 15%-20% of total adult
sleep time. During this stage, delta brain waves with frequency of around 0.5-4 Hz are most common.
Stage 3 had previously been broken up into two distinct stages (3 and 4) by the guidelines of the
American Academy of Sleep Medicine, depending on the frequency of delta waves (stage 4 was initially
defined as when delta waves exceeded 50% of the total). Neuronal activity, brain temperature, breathing
rate, heart rate, and blood pressure reach their lowest levels during this stage. Of non-REM stages,
dreaming is most common during stage 3, though dreams are not as common, vivid or memorable as
during REM. Information processing and memory consolidation (particularly of the declarative memory)
also takes place during this period, as it also does to some extent during the stage 2 and REM stages. It is
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much more difficult to wake a person during stage 3 sleep, and if awakened at this stage they will often
feel very groggy and may take up to 30 minutes before they attain normal mental performance (known as
sleep inertia) (​Sleep Smarter, 139). ​The graphic below is a typical hypogram showing the sleep stages for
adults (see ​here​ for more information).

As you can see, non-REM stage 3 (deep sleep) is most common in longer lengths of time in the
hours of 11 p.m. to 2 a.m., while REM cycles lengthen in the later sleep cycles. There will certainly be
differences among individuals and from one night to the next, but this provides insight into a natural
schedule of sleep stage progression.
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PART II: CIRCADIAN RHYTHM

7. What are circadian rhythms and biological clocks?

The ​National Institute of General Medical Sciences defines circadian rhythms as physical, mental,
and behavioral changes that follow a daily cycle, which generally respond to light and darkness in an
organism's environment. The study of circadian rhythms is referred to as chronobiology.
Biological clocks are the innate timing devices within an organism that interact in cells in the
body. Biological clocks are found in nearly every tissue and organ. Researchers have identified similar
genes in people, fruit flies, mice, fungi, and several other organisms that are responsible for making the
clock’s components (see additional facts ​here​).
The suprachiasmatic nucleus (SCN) in the brain is often referred to as the “master clock.” This is
a small group of nerve cells (about 20,000) found in the hypothalamus in your brain. Light exposure
heavily impacts our internal clock as the SCN receives input from the eyes (​Sleep Smarter,​ 10).

(Source: ​NIGMS)​

Our circadian rhythm and biological clocks regulate fluctuations in coordination, alertness, body
temperature, and other bodily functions. The graphic below depicts how different systems peak at
different times. For example, most people will experience their greatest muscle strength in the late
afternoon, around 5 p.m. Though the graphic is not perfectly accurate on an individual basis, it gives
clarity of how a circadian rhythm functions over a 24-hour period.
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(Graphic from ​HowSleepWorks.com)​

8. How should I structure sleep timing with my circadian rhythm?

The timing of your sleep is one of the most important factors in maximizing the benefits of sleep
for your health. Renowned neurologist Kulreet Chaudhary, MD, says, “Timing your sleep is like timing
an investment in the stock market—it doesn’t matter how much you invest, it matters when you invest”
(​Dr. Oz​). Sleep author Shawn Stevenson refers to the period between 10:00 p.m. to 2:00 a.m. as the
“money time” because the most beneficial hormonal secretions and recovery by sleeping during these
hours (​Sleep Smarter​, 41). As learned earlier, during these hours your body will desire to rejuvenate itself
during deep sleep (non-REM stage 3 sleep). Accordingly, Dr. Chaudhary states, “If your body is
chronically deprived of the regenerative sleep between 10:00 p.m. and 2:00 a.m., then you may still feel
fatigued when you wake up in the morning” (​Sleep Smarter​, 42).
While 10:00 p.m. may seem far too early of a bedtime for college students, busy professionals, or
night owls, it may be worth considering how to restructure certain obligations to cash in on the “money
time” a bit more. Joyce Walsleben, PhD, adjunct associate professor in the department of medicine at
New York University’s Sleep Disorders Center, reminds us that making up for lost sleep on the weekend
is “really too late” (​Sleep Smarter, 4​ 6). By generating a sound schedule of sleeping, you will promote a
positive feedback loop of greater rest, energy, performance, and sleep, such that the perceived loss of your
habitual evening work hours may be overcome by greater productivity during the key waking hours.

9. Why is sunlight important for circadian rhythm or sleep?

Natural light exposure from the sun is vital for optimizing circadian rhythm and sleep. Think for a
moment of the difference in mood and energy you feel on a beautiful day spent in the sunshine versus a
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week of dark cloudy days or long-work days when you see no daylight. There is a physiological basis for
the attraction to and enjoyment from the sun.
First, our eyes have special light receptors that send information to the center of the brain (where
your hypothalamus is) to trigger the production of hormones, such as ​serotonin​, which is often called the
“happy chemical”. Our skin cells (keratinocytes) have been found to have serotonin and serotonin
transporters. UV rays from the sun stimulate production of serotonin, along with Vitamin D, which has an
important link to health and sleep. This is important because researchers at the Federation of American
Societies for Experimental Biology discovered that human skin can produce serotonin and convert it into
melatonin​, our most vital sleep hormone, which will be discussed further (​Sleep Smarter, ​12).
Serotonin is not just influenced by light, but other factors as well. Surprisingly, approximately 95
percent of the body’s serotonin is located in the gastrointestinal tract (​Sleep Smarter, ​11). This speaks not
only to the important connection to diet and nutrition, but also the hormonal connections between the
brain and gut.
Clinical psychologist Jeffrey Rossman, PhD, states that “many of us are not aware that we are
light deprived and suffering from the effects of light deprivation. Because of our eyes’ extraordinary
ability to adapt to changes in brightness, we tend not to be aware of how little light we actually receive
when we are indoors. Typical indoor lighting is 100 times less bright than outdoor light on a sunny day.
Even a cloudy day delivers 10 times more brightness than ordinary indoor lighting” (​Sleep Smarter, ​11).
Compared to office workers with direct access to windows at work, office workers without access to
windows got 173 percent less exposure to natural light and, consequently, slept an average of 46 minutes
less each night (​psychologytoday.com​). The makes a strong case to get some sunshine when possible,
even if that only means a fifteen minute walk before stepping into the office, eating your lunch outdoors,
or taking calls while walking outside.

10. When is the best time for sun exposure?

The body clock is most responsive to sunlight in the early morning, between 6:00 a.m. and 8:30
a.m. Research has shown that direct sunlight outdoors for at least half an hour may produce the most
benefit (​Sleep Smarter, ​15). During the winter, though skin exposure is more difficult, remember that your
body responds to natural light through your eyes as well. Spending some morning time outdoors may
provide a great boost to your sleep. Go for a morning stroll, read on your porch, or hang out with your
dog in your backyard for a few minutes.
Sun exposure has important implications for other aspects of our health, though we will not
provide an in-depth analysis here. UVB rays from the sun are utilized by your body to stimulate the
production of vitamin D, which is often a deficiency for people with poor diets or limited sun exposure,
depending on skin pigment and other lifestyle factors as well. Moderate consistent exposure to sun should
be adequate for vitamin D synthesis without the harmful risks of sunburn and skin cancer
(​skincancer.org​). Because of the prevalence of deficiency, Vitamin D supplementation is common.
Supplementation of vitamin D3 is often coupled with vitamin K2, as they play a role together in calcium
metabolism and may have synergistic effects when taken together (​Van Ballegooijen, 2017​). Consider
speaking further with your doctor on this topic.
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11. What is cortisol and how does it affect circadian rhythm?

Cortisol and melatonin are two important hormones that regulate our daily circadian rhythms and
sleep-wake cycles. Alan Christianson, NMD, New York Times bestselling author and writer of The
Adrenal Reset Diet, states that “cortisol is an adrenal hormone that manages your body’s daily rhythm.
Think of it as your built-in coffee pot. You wake up in the morning because your adrenals just made a
fresh batch of it. You fall asleep at night because they shut it off” (​Sleep Smarter, 1​ 3). Cortisol makes us
excited, alert, and awake during the day, or perhaps during a workout.
Research published in the journal Innovations in Clinical Neuroscience found that exposure to
sunlight significantly decreased cortisol levels later in the day when compared to being exposed to dim
light during the day (​Sleep Smarter​, 15). Cortisol is often demonized as the “stress” hormone because
excessive cortisol can be harmful for our health. Nonetheless, cortisol serves an important purpose and
when managed properly through good sleep habits, exercise, nutrition, and stress management, you will
achieve a proper balance of cortisol and melatonin at the right time of each daily cycle.

12. What is melatonin and how does it affect circadian rhythm?

Melatonin is a hormone produced by the pineal gland and other tissues in your body. Melatonin is
often referred to as the “​mother hormone of chronobiology​,” which is ​the ranch of biology concerned with
natural physiological rhythms and other cyclical phenomena. Melatonin production responds to cues from
the suprachiasmatic nucleus (SCN) of the hypothalamus in the brain as the retinas in the eyes stop sensing
as much blue wavelength light. Melatonin has a very short half-life of about 30 minutes, so it must be
made continuously throughout the night to sustain restful sleep (​chronobiology.com​). In people with a
healthy circadian rhythm, melatonin levels rise rapidly after dark and plateau throughout the night until
early morning. These high levels are essential for falling asleep and for staying asleep. When the retinas
sense light in the morning, melatonin production halts and wakefulness hormones rise.
There is some indication that that melatonin is related to aging, as young children have the
highest levels of nighttime melatonin production while those levels gradually declines with age (​Sleep
Smarter, ​12). If you have an interest in considering melatonin as a supplement, speak with your doctor or
continue to learn more information by becoming well-informed of ​basic facts, scientific research, and
clinical uses​. There are numerous precautions to take prior to supplementing with melatonin. Namely,
melatonin supplementation may down-regulate the body’s natural ability to utilize melatonin. A study
published in the Journal of Biological Rhythms found that faulty timing or large doses of melatonin can
cause desensitization of melatonin receptors (​Sleep Smarter, 1​ 54) .​ Melatonin is actually is hormone, not a
vitamin or mineral as some may think, so it should not be taken lightly, especially when there are other
alternatives to try first which can naturally induce better sleep and circadian balance. Nutrition habits
have an important role as will be discussed later. Additional “supplementary” yet natural compounds can
be added to your sleep routine in the form of food, supplements, or tea, including chamomile, valerian
root, passionflower, and more (​healthline.com​).
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13. What is blue light and how does it affect circadian rhythm?

A ​study at Harvard Medical School found that light exposure at night disrupts the biological
clock, but not all colors have the same effect. The researchers compared the effects of 6½ hours of blue
light exposure (to mimic screen time with our everyday devices) to green light exposure of comparable
brightness. The blue light suppresses melatonin for about twice as long as the green light did. It also
shifted circadian rhythms by twice as much (3 hours versus 1½ hours) According to their data, “red light
has the least power to shift circadian rhythm and suppress melatonin” (​Harvard Health​). This makes the
case to use a red lit alarm clock, if necessary.
It would cost $1,000 to $1,500 in today’s dollars to light up an average 19th-century home for a
few hours each evening (​Sleep Smarter, 2​ 8). Bright evening light exposure was rare prior to the 19th and
20th centuries. Our bodies are programmed to go to sleep a few hours following sunset. Working by
candlelight or dim red light is better option to avoid the issues with high-blue light LED bulbs, despite
their energy efficiency.
While you can use an incandescent lightbulb in your bedroom over traditional LED bulbs to limit
blue light exposure, there have been innovations to provide new options as well. One innovative
company, SORAA, sells a ​soft white blue-light free bulb​, which is a convenient option that will boost the
efficiency of LEDs without the blue light that often accompanies it.
For your devices, be sure to use blue light filters, if possible, in conjunction with blue light
blocking glasses (see below).

14. Should I use light-emitting devices before bed?

Research from Brigham and Women’s Hospital in Boston suggests that the use of light-emitting
electronic devices – tablets, some e-readers, smart phones, and laptops – in the hours before bedtime can
“negatively impact overall health, alertness, and the circadian clock, which synchronizes the daily rhythm
of sleep to external environmental cues” (​Chang et al, 2014​). In the study, nighttime iPad readers took
longer to fall asleep, felt less sleepy in the evening, secreted less melatonin, and had less REM sleep
compared to those reading printed books.
Researcher ​Mariana Figueiro​, PhD, of the Lighting Research Center at Rensselaer Polytechnic
Institute in New York demonstrated that just 2 hours of computer screen time before bed could
significantly suppress nighttime melatonin release. Dr. Figueiro highlights that long-term nighttime
device usage could lead to a chronic disruption of circadian rhythms (​scientificamerican.com​).
If you are often using your laptop in the evening, be sure to download ​f.lux​, a software that helps
filter blue light on your screen. You can also use blue light blocking glasses when you are working late or
doing errands before bed, such as shopping in a grocery store.
In working to reduce the time spent wasted on a phone, tablet, or computer in the evening, here
are a few tips. Behavioral psychologist Susan Weinschenk, PhD, recommends, “One of the most
important things you can do to prevent or stop a dopamine loop, and be more productive (and get better
sleep!), is to turn off the cues. Adjust the settings on your cell phone and on your laptop, desktop, or tablet
so that you don’t receive the automatic notifications (​Sleep Smarter, 2​ 5). You can set a curfew for certain
applications or make a tactical effort to leave all printed paper or book reading as your last evening
assignment to begin limiting screen time before bed.
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15. What is social jet lag?

Social jet lag is a term used to describe when someone sleeps late and wakes up at least 2 hours
later on the weekends. In fact, more than 50 percent of the population in modern society experiences
social jet lag (​Circadian Code)​ ​. Interestingly, researchers are able to monitor this phenomenon in a
variety of ways, one of which includes monitoring ​Twitter activity​. Social jet lag leads to a mismatch
between the body’s internal clock and the reality of daily schedules, which has been tied to health issues
such as obesity (​sciencedaily.com​). While there is good reason to spend some quality social time on the
weekends, during which you may stay out later than the weekdays, consider the effects it may have on
your body over an extended period of time. Small adaptations can be made to reduce the magnitude of
“social jet lag” without sacrificing quality time with friends and family.

16. How does shift work (overnight) affect sleep, circadian rhythm, and health?

The International Agency for Research on Cancer has now classified overnight shift work as a
Group 2A carcinogen. This fits in the same category as lead exposure and UVA radiation. Why is this the
case? It appears that melatonin is not simply a sleep hormone, but may also be one of the most powerful
anti-cancer hormones your body can produce (​Sleep Smarter,​ 43). A study published in the International
Journal of Cancer found that women who worked the overnight shift had a 30 percent greater incidence of
breast cancer. Research published in the journal Workplace Health & Safety found that police officers
who work during the night are 14 times more likely to be chronically sleep deprived. This sleep
deprivation was linked to an increased risk of metabolic syndrome, which is a condition which may
include symptoms of excess body fat, high triglycerides (blood fats), high blood pressure, and elevated
blood sugar levels (​Sleep Smarter, 4​ 5). If you are working an overnight shift, there are strategies that can
be implemented to mitigate the risks of shift work. If you fall into this category, speak with your doctor,
conduct research, or reach out to ​@olivahealth​ for further resources.

17. When should I workout to optimize circadian rhythm?

A study at Appalachian State University in North Carolina found that morning aerobic workouts
may be ideal for promoting better sleep (​Fairbrother, 2011​). Those who worked out at 7 a.m. slept longer
and had a deeper sleep cycle than the other two groups at 1 p.m. and 7 p.m. The morning group had up to
75 percent greater time in the deep sleep stage (non-REM stage 3).
Another study at the university also found resistance training to have a positive benefit on sleep.
In particular, a practical application from this study was that people who struggle to fall asleep may
benefit from early morning resistance exercise while those who have struggle staying asleep may benefit
more from evening strength training sessions.
This will require some self-reflection and testing to find a workout plan that works well with
physiological tendencies as well as your daily demands. ​Be aware that it can take upwards of four to six
hours for your core body temperature to come back down after exercise when planning the timing of your
workouts (​Sleep Smarter, ​82). You can couple an afternoon or early evening workout with a brief cold
shower. Body temperature will be discussed later on in this guide.
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18. I am an elite athlete or hardcore weekend warrior. How will sleep affect my athletic
performance?

Proper sleep with proper timing will prove to be a strong competitive advantage for an athlete.
Consistent exercise with proper timing will have a host of benefits including improvements in sleep, as
discussed above. Optimizing sleep will help you maximize your fitness level and athletic performance. In
a study of athletes during which the amount of sleep was increased (with the average ending up at 8½
hours), board-certified ​sleep specialist Michael J. Breus​, PhD, summarizes the data in the following way:

● The athletes ran significantly faster: Players shaved nearly 1 full second off of their sprint times.
● Their shooting improved dramatically: Players saw their free-throw shooting and their three-point
shooting improve by 9 percent.
● They felt less fatigue and less daytime sleepiness (and improved their reaction times as well).
● They reported an improvement in their moods and their overall physical well-being (during both
games and practice) (​Sleep Smarter, 8​ 9).

Sleep is when recovery and growth occurs and thus is not to be taken lightly. By following a
regular sleep cycle, your body will be well-prepared for hard training days, especially those that include
early morning workouts. While all the benefits of sleep for athletes will not be unpacked fully here, for a
deeper overview of the positive influence that improved sleep may have on athletes, read the ​this blog
post by Dr. Michael Breus. For an brief understanding of how ​sleep builds muscle mass​, check out ​this
online post​. Do you want to be big, strong, and fast? Lean, explosive, and quick? Optimize your sleep!
 16

PART III: THE SLEEP ENVIRONMENT

19. How dark should my room be for sleep?

Sleep is heavily influenced by light. When creating the optimal bedtime environment, ​complete
darkness is the goal. “Light pollution” refers to any adverse effects from artificial light at night. During
the day, melatonin remains low and cortisol is elevated to keep us awake and active. Light pollution can
disrupt the desired rise of melatonin in the evening to promote sleep, as studies show that exposure to
room light during usual hours of sleep suppresses melatonin levels by more than 50 percent (​Sleep
Smarter,​ 76).
Even a minor amount of light, such as a nightlight, can have a negative effect, especially on
young children. In fact, researchers at the Scheie Eye Institute at the University of Pennsylvania found
that even a simple night-light could contribute to myopia in children and lead to significant vision
problems later in life. The researchers found that 10 percent of children under 2 years of age who slept in
the dark developed nearsightedness, while 34 percent of the children who slept with a nightlight and 55
percent of the children who slept in a lightened room developed nearsightedness (​Stone et al, 1999​).
To mitigate this issue, it is recommended to use ​blackout curtains and turn off all, or nearly all,
sources of light in your room. A small alarm clock (without blue light) can be used, but that can be
covered with a blanket upon heading shutting the lights and hitting the pillow for the night. To darken
your room, ​blackout curtains can be purchased at a very inexpensive price on Amazon or most local
housing and department stores. Ideally, your bedroom should be dark enough such that you cannot even
see your hand in front of your face when you shut off the lights.

20. How does body temperature affect sleep and how can I optimize it? What temperature should
my room be?

Our body temperature naturally fluctuates throughout the day, decreasing prior to bed to initiate
sleep. Studies have found that the optimal room temperature for sleep is around 60° to 68°F, which is
generally a cooler range than most would expect (​Sleep Smarter,​ 35). Insomniacs (individuals with
chronic sleep issues) tend to have a significantly warmer body temperature than normal right before bed.
Research has demonstrated that certain forms of insomnia are linked to faulty body temperature
regulation and an inability to cool down adequately to enter deeper stages of sleep (​Sleep Smarter,​ 173).
Remember, working out directly before bed will likely increase your body temperature, so
remember to try to finish your workouts earlier in the day or afternoon, if possible within your schedule,
to allow your body to cool down. If you have trouble falling asleep, consider taking a warm bath 1½ to 2
hours before going to sleep. While this may seem counterintuitive because your core temperature will
increase from the bath, it will then fall and level out a little cooler. A shower 1 to 2 hours before bed may
also do the trick.
There are also some interesting gadgets on the market to help optimize your sleep environment.
The ​ChiliPad is a mattress pad with a cooling and heating system, which allows you to regulate your ideal
sleeping temperature along with your partner. New York Times bestselling author and physical therapist
Kelly Starrett, DPT, relies on his ​ChiliPad​ to keep him cool at night (​Sleep Smarter​, 38).
 17

21. Should I put a plant in my bedroom to improve air quality?

Tuck.com​, an online platform devoted to sharing information about sleep, has a post unpacking
10 plants that improve sleep​. At the top of the list is the English ivy, which is also listed by NASA as the
number one air-filtering houseplant. It has an ability to absorb formaldehyde (a known neurotoxin), which
many are exposed to in our highly industrialized society. Another option is a perennial snake plant, which
does not require much light or water to live and is able to absorb carbon dioxide and releases oxygen
during the night (while most plants do this during the day) (​Sleep Smarter, 6​ 6).
If you do not want a plant, it may remain important to consider how to improve the air-quality in
your bedroom. Other options to improve air quality include a HEPA air filter, which can be purchased on
Amazon​ or a local store (​tuck.com​)..

22. What is the best position to sleep in?

Sleep position is an important consideration when seeking to optimize sleep. Research indicates
that more than 70 million Americans suffer from sleep-related pain (​Sleep Smarter, 1​ 28). Sleep-related
pain can often be a result of our sleep position.
Author Shawn Stevenson highlights how the following aspects of health can be affected by our
sleeping position:

● Blood flow to your brain

● Stability of your spine
● Hormone production
● Joint and ligament integrity
● Oxygen supply and efficient breathing
● Muscular function and healing
● Heart function and blood pressure
● Digestion and cellular metabolism (123)

By having too many pillows under your head, you may misalign the natural curve of your spine.
Sleeping on your back is often regarded as one of the best positions for most people, but there are ​other
good options as well (​Medical News Today​). If you struggle with back pain, see the graphic below for a
general idea of best practices.
 18

(Source: ​Pain Institute of Southern Arizona​)

It may take some time to re-train your body and build the habit of sleeping on your back, but it
certainly can be built. Give yourself a few weeks to get comfortable falling asleep while on your back. If
you move around during the night for the first few weeks, that is okay. Continue building the habit and
your body will likely adjust to a comfortable back sleeping position. Consider adding in some deep belly
breaths once you like down on your back at night.

23. How often should I replace my mattress and what kind should I buy?

Consumer Reports suggests that you need to replace your mattress about every 7 years, a
recommendation which is often missed or ignored. Most mattresses sag 25 percent within the first 2 years,
which can lead to improper support and poor sleeping positions (​Sleep Smarter, 1​ 28). Given the
importance of sleep and amount of time spent sleeping, view your mattress purchase as a meaningful
decision and important investment.
When choosing a mattress, there are some considerations to be aware of. Not all mattresses are
created equal, and comfort is not the only factor to consider. Chemicals in conventional mattress flame
retardants include the some of the following:
● PBDEs (polybrominated diphenyl ethers) are used in mattresses before 2004. Since it was
determined that these chemicals are toxic to your liver, thyroid, and nervous system, mattress
companies have phased out the use of these chemicals.
● Boric acid has known carcinogenic properties.
● Melamine resin contains formaldehyde. The US Environmental Protection Agency (EPA)
classified formaldehyde as a probable human carcinogen under conditions of prolonged exposure
(​Sleep Smarter, 1​ 29).

When buying a mattress, be sure to understand what certifications it may have that guarantee that
a company is not using these harmful chemicals. For example, popular brand ​Casper has an ​online post
highlighting its mattress certifications​.
 19

Another consideration in buying a mattress is whether it contains any metal, such as metal
springs. There is some concern that metal in a mattress may be able to act as an “antenna” for
electromagnetic radiation (​europeanbedding.sg​). Basically, this theory states that metal is able to act as an
antenna for certain frequencies of FM or TV radiation, which would magnify the negative effects of
exposure. To avoid this concern, a latex mattress is one option that would not include metal. Further
research is needed to unpack this scientific question more deeply as it has not been proven, but it is worth
noting. Feel free to inquire with a mattress seller if further product details are desired when making a
purchase, as you will be spending many hours on your new mattress!

24. How does cell phone and TV usage before bed influence sleep?

A study sponsored by mobile phone companies themselves found that talking on cell phones
before bed caused people to take longer to reach critical deep stages of sleep and they spent less time in
deep sleep, which can result in a diminished ability for the body to heal, depressed immune function,
depressed hormone function, and poorer performance the following day (​Sleep Smarter, ​93).
In another study, researchers at Loughborough University ​Sleep Research Centre in
Leicestershire, England, tested the impact of cell phone radiation on the human brain by strapping cell
phones to the heads of study participants and monitoring brain waves by EEG while the phone was
switched on and off by a computer (​Sleep Smarter, 9​ 3). After the phone was turned on to “talk” mode (as
if on a call), delta brain waves (most common in deep sleep) remained depressed for more than one hour
after the phone was turned off. A significant portion of sleep consists of the deep sleep stage, so
interference with this stage will have an effect on sleep efficiency, which was observed by these English
researchers.
While there is limited research in understanding the long-term effects of cell phone usage,
particularly in the evening, there is enough indication to be more conscious of how we use our cell phones
and where we leave them during sleep. In 2015, estimated that 55 percent of Americans sleep with their
cell phones on their nightstands, with 13 percent leaving it on their bed and 3 percent holding it in their
hand, according to the ​Trends in Consumer Mobility Report​.
Consider ways to detach from your phone a bit. This may not only help you avoid health- or
sleep-damaging effects of sleeping right near your phone, but also allow you to build other positive habits
in its place. For example, putting your phone on the opposite side of your room may prevent you from
unnecessarily scrolling through social media at night, promote reading a book at night instead, and allow
the space for you to do some breathing exercises, morning readings, or goal setting before picking up your
phone. When the phone is the first thing that we touch, immediately seeking to catch up on emails,
respond to texts, or look at Instagram, we put the priorities of others ahead of our own and cloud our mind
with immediate stressors.
Researcher Thomas Robinson, MD, has found that children with televisions in their bedrooms
score lower on school exams and are more likely to have sleep problems (​Stanford News​). Previous
studies by Robinson have also demonstrated that ​decreasing children's television viewing reduces obesity,
aggressive behavior and nagging for advertised toys ​(​Stanford News​). If you are an adult and are reading
this thinking that these consequences no longer apply to you, consider the following research. In an Italian
study tracking the sex lives of 523 couples, researchers found that couples who do not have a TV in their
 20

bedroom have about twice as much sex as couples who do (​NBC News​). That is, people with TVs in the
bedroom are generally having 50 percent less sex than those who do not.

25. What are electromagnetic fields (EMF) and how might they affect sleep?

Electromagnetic fields (EMF) ​are everywhere in our environment yet are invisible to the human
eye. Electric fields are produced by the local build-up of electric charges in the atmosphere associated
with thunderstorms. The earth's magnetic field causes a compass needle to orient in a North-South
direction and is used by birds and fish for navigation. Electric fields are created by differences in voltage:
the higher the voltage, the stronger will be the resultant field. Magnetic fields are created when electric
current flows: the greater the current, the stronger the magnetic field. Apart from natural sources the
electromagnetic spectrum also includes fields generated by human-made sources such as X-ray. Fields of
varying lengths interact with the body in different ways​ (​WHO​).
Research published in the ​Radiation Protection Dosimetry ​suggests that the pineal gland is likely
to sense EMFs as light and thus may decrease the melatonin production, possibly lead to long-term health
effects in humans (​Halgamuge, 2013​). ​EMFs from our common electronic devices have been linked to
leukemia, brain tumors, and breast cancer, along with several other serious issues. According to Lennart
Hardell, MD, PhD, professor at University Hospital in Örebro, Sweden, people who begin using cell
phones heavily as teenagers have four to five times more brain cancer as young adults (​Sleep Smarter,
97).
We can limit our EMF exposure by keeping certain EMF-emitting devices away from direct
bodily contact as much as possible. The ​World Health Organization has now classified ​cell phone
radiation as a Group 2B carcinogen. Researcher Siegal Sadetzki, MD, MPH, a cancer specialist at Tel
Aviv University in Israel, testified before the US Senate that cell phones were identified as a contributor
to salivary gland tumors. The investigation states that your risk of getting a parotid tumor on the same
side of your head that you use for listening to the cell phone increases by:
● 34 percent if you are a regular cell phone user and have used a mobile phone for 5 years
● 58 percent if you had more than about 5,500 calls in your lifetime
● 49 percent if you have spoken on the phone for more than 266.3 hours during your lifetime
(further commentary ​here​)

Further research is needed to more deeply understand the consequences of our constant
connectivity with electronic devices, WiFi, etc. Given the fact that many technologies are relatively new,
we do not understand all of the implications of our daily habits. Nonetheless, being willing to shut down,
put away the phone, and relax is an important and valuable habit to not only improve our sleep and health
but also maintain a clear mind and have a greater emphasis on personal relationships. For further
information on EMF protection for you or your family, check out other online posts ​here​ and ​here​.
 21

PART IV: NUTRITION AND SLEEP

There is an important link between food intake and sleep. It is both important to consider what we
are eating as well as when we are eating. Our circadian rhythm is influenced by our sleep cycle and vice
versa. Likewise, eating patterns have an impact on our hormones, circadian rhythm, and sleep. While this
will only provide a brief set of information about nutrition and sleep, there are many nutritional
interventions that will not only improve your sleep, but also you body composition, energy, performance,
and overall wellness. You will likely fail to reach the best quality sleep if you overlook the role nutrition
plays, so listen up.
Dr. Michael Breus also discusses the role of ​diet and sleep​, demonstrating some interesting
research findings, though further research is needed to unpack relationships between food and sleep at a
more granular level. The first step towards better nutrition is awareness and mindfulness, followed by
action. If you feel overwhelmed by your current nutrition and health status, fear not! Even just one small
step, such as giving up one common food vice from your diet, may be able to propel you in the right
direction, improve energy levels, and stimulate progress. If you are interested in learning more, continue
personal research and exploration to find ways to improve nutrition habits, or contact ​@olivahealth for
further resources, including meal planning services and coaching. A community of support and
mentorship is vital for long-term success in taking hold of your nutrition.

26. How does nighttime eating affect sleep?

There has been much research on nocturnal or nighttime eating and its effects not only on sleep
but also body composition and other health factors. For example, ​one study concluded that food intake
prior to bed is correlated with negative effects on various sleep quality variables in healthy individuals
(​Crispim et al, 2011​). ​A ​review of various scientific perspectives on nighttime eating, it suggested that the
common advice to avoid large, mixed meals before bed is wise (​Kinsey and Ormsbee, 2015​). However,
small, nutrient-dense snacks in the evening may not have a large impact on disrupting sleep, while they
may be beneficial for muscle protein synthesis and cardiometabolic health. Examples of appropriate
nighttime snacks may include nuts, such as pistachios or walnuts, nut butters, eggs, a protein smoothie, or
tart cherries (which contain melatonin), among others.
Overall, research suggests that large dinners right before bed may be taking a toll on sleep,
though individuals may vary in their preferences, daily schedules, and metabolic response to nighttime
eating. Consider ways to move more of your daily calorie intake up to earlier meals so that you are not
consuming a heavy, energy-dense meal as your body would rather be preparing for sleep than ramping up
digestive processes right before bed. After dinner consider utilizing a short walk and/or a cup of herbal tea
as tactics to promote proper digestion and signal the end of eating for the day.

27. Does intermittent fasting help sleep?

Meal timing has an impact on our circadian rhythms (​Wehrens et al, 2017​). The balance of our
hormones are highly dependent on our eating schedule. Intermittent fasting (IF), which is also referred to
as time-restricted feeding (TRF) or time-restricted eating (TRE) has gained increased popularity in recent
years, though it has always be around in various forms. Every person fasts for some period of time,
 22

though many have habits of eating late at night and first thing in the morning, which may lead to a habit
of having less than 10 hours in a daily cycle during which your body is not digesting foods.
In one ​study​, ​Valter Longo and ​Satchin Panda found that time-restricted feeding, which can
include daily twelve to sixteen hour fasting periods, may have positive benefits for sleep. Satchin Panda
covers far more on intermittent fasting in his book ​The Circadian Code.​ ​Dr. Michael Breus weighs in on
the issue as well, demonstrating how it can be very effective for many people if executed correctly. There
is an abundance of research on intermittent fasting
Nonetheless, intermittent fasting may not be for everyone, so consult with your doctor, ​health
coach​, and conduct further research to consider whether it may be an effective tool for sleep and overall
health. Taking these findings in context, if you are considering an intermittent fasting protocol, it may be
most beneficial to structure your eating window earlier in the day rather than leading right up to bedtime.

28. How does caffeine affect sleep and when should I consume it?

Nearly everyone loves coffee and its stimulating effects amidst our busy lives. Caffeine blocks
adenosine, which is a neurochemical that increases in the body during the day. As adenosine rises, you
feel more sleepy and less alert, but caffeine essentially mimics the presence of adenosine in the body,
preventing brain cells from recognizing actual adenosine and thus impacting sleep. Furthermore, caffeine
suppresses ​melatonin production (​Shilo et al, 2002​). Instead, caffeine promotes products of anti-sleep
hormones, namely adrenaline and cortisol in the adrenal gland (​Sleep Smarter, ​29). For this reason,
afternoon or evening caffeine may not be the right choice when seeking to improve sleep quality and
optimize your circadian rhythm.
Caffeine generally has a half-life of around 6 to 8 hours (depending upon some individual
differences in caffeine metabolism). A ​2013 study found that even caffeine intake six hours before
bedtime can have important disruptive effects. Learn more about the effects of caffeine on sleep from
Michael Breus, “The Sleep Doctor,” in his ​online post here​,
Consider making a caffeine cut-off in the early afternoon so that it does not cut into the quality of
your sleep. This will help better regulate your daily rhythms, which may very likely lead you to be less
dependant on caffeine as a daily necessity. If you are interested in learning about your genetic
predisposition to be a fast or slow metabolizer of caffeine (among other things), you can conduct a genetic
test with various companies, such as ​23andMe​.

29. What nutrients or foods are particularly helpful to get good sleep?

There are certain ​vitamin deficiencies that can have a particularly negative effect on sleep,
including vitamin D, E, C, B6, and B12 (​sleepdoctor.com​). While you may not be aware of whether you
have a deficiency in these vitamins, a well-rounded diet will likely be a great start to having adequate
sleep nutrients. Aim to eat whole, unprocessed foods, vegetables of different colors and varieties, and
clean animal proteins from properly-raised animals. If you still feel that a certain nutrition supplement
may be right for you, consult your doctor for further guidance. If you are interested in Oliva Health’s
Grocery Guide, email or message ​@olivahealth​.
 23

Research has shown that low blood levels of ​vitamin C had more sleep issues and were more
prone to waking up during the night (​Sleep Smarter, ​56). ​Vitamin C rich-foods include yellow peppers,
broccoli, kiwi, brussels sprouts, and lemons, among others (​healthline.com​).
A study in the Journal of Clinical Sleep Medicine found there to be an relationship between
vitamin D deficiency and excessive daytime sleepiness (​McCarty et al, 2012​). Vitamin D rich foods
include salmon, sardines, cod liver oil, oysters, egg yolks, and mushrooms (​healthline.com​).
A randomized pilot trial suggested that children's sleep can be improved with higher DHA intake
(an ​omega-3 fatty acid​) (​Medical News Today​). Great sources of DHA (and EPA) omega-3s include fatty
fish like salmon, sardines, and mackerel. ​Algal oil is another omega-3 options that is vegan-friendly. ALA
(alpha-linolenic acid) is another type of omega-3 that is commonly found in nuts, flax, and some animal
fats, especially from ​grass-fed animals​.
Research published in the journal European Neurology found that ​disturbances in sleep,
especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. It
also showed that restoration to the normal course of sleep was achieved through the normalization of the
blood calcium levels (​medicalnewstoday.com​). While people usually first think of diary when it comes to
calcium, there are numerous foods even more abundant in the mineral. Foods rich in calcium include
salmon, sardines, beans, lentils, and some leafy greens like kale and collard greens, in addition to dairy
products.
An important amino acid is ​tryptophan​, which is the precursor to serotonin production (which
then is used for melatonin production). Tryptophan is found in turkey, chicken, eggs, sweet potatoes, chia
seeds, hemp seeds, bananas, pumpkin seeds, almonds, yogurt, and leafy greens. You all know the
tiredness that follows a big turkey dinner on Thanksgiving; tryptophan is the culprit!
Tart cherries have an extremely high amount of melatonin for a food source, while there is also a
tiny amount of melatonin found in walnuts, ginger root, and asparagus. Some foods demonstrated to
naturally boost melatonin levels include pineapples (the leader in one particular study), tomatoes,
bananas, and oranges (​Sleep Smarter, ​57). Tart cherry juice is particularly utilized by athletes seeking to
recover more quickly due to its additional benefits from being rich in antioxidants. Companies including
Cheribundi are leaders in producing innovative tart cherry products. This brand even has a tart cherry
sleep juice​ that includes valerian root and lemon balm, which may provide a nice sleep boost.

30. How is magnesium related to sleep?

Magnesium is an extremely important mineral that helps to balance blood sugar, optimize
circulation and blood pressure, relax muscles, reduce pain, and calm the nervous system. Magnesium
deficiency is likely the most deficient mineral among people today with estimates that upwards of 80
percent of the population in the United States is deficient in magnesium. Research published in the
Journal of Intensive Care Medicine showed that people deficient in magnesium were twice as likely to die
prematurely (​drhyman.com​).
Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine, states that
magnesium is “responsible for over 300 enzyme reactions and is found in all of your tissues—but mainly
in your bones, muscles, and brain. You must have it for your cells to make energy, for many different
chemical pumps to work, to stabilize membranes, and to help muscles relax” (​drhyman.com​). While we
will not cover everything here, learn more about magnesium from Dr. Michael Breus at ​sleepdoctor.com​.
 24

If you think you may have a deficiency or are interested in supplementing with magnesium,
consider getting blood work and speaking further with your doctor about appropriate interventions. There
are many supplements out there, yet not all are created equal. One option is a topical magnesium lotion,
such as ​EASE Magnesium​, which may absorb better than some pill or liquid forms, which can lead to
diarrhea or other undesired effects.

31. How does alcohol affect sleep?

As briefly discussed earlier, REM sleep plays an important role in memory processing. If REM
sleep is lacking, these processes, among others, can be negatively affected. Interestingly, studies have
shown that drinking alcohol in the evening may help you fall asleep faster, but it may significantly disrupt
REM sleep (​webmd.com​). Research has shown that the more you drink before bed, the more profound are
alcohol’s damaging effects. ​Irshaad Ebrahim, medical director at The L​ondon Sleep Centre in the U.K
states that alcohol also “suppresses breathing and can precipitate ​sleep apnea​,” which are pauses in
breathing that happen throughout the night. ​A study from the University of Missouri discovered that
alcohol disrupts sleep by throwing off the body’s balance of fatigue and wakefulness (sleep homeostasis)
(​sciencedaily.com​).
What is an effect solution to mitigate the effects of alcohol? Consider setting a curfew for alcohol
intake on nights that you choose to socialize or go out with friends. Be moderate in your consumption,
and consider avoiding the extremely sugary beverages as well. There is a time and place for alcohol
consumption, socializing, and enjoying time with friends and family. By better understanding how
alcohol interacts with the body, you may be more equipped to make the right choice for yourself and
understand how to mitigate the potential downsides of consuming alcohol.

32. Should I drink chamomile tea or take other nighttime supplements?

A study from the journal Molecular Medicine Reports suggests that chamomile can be used as a
mild sedative and sleep inducer (​Srivastava, 2010​). The research also showed that chamomile flavonoids
have significant anti-inflammatory properties and trigger COX-2 enzyme activity that reduces physical
pain (​Srivastava, 2010​). Chamomile bears a particular flavonoid called apigenin, which binds to certain
GABA receptors in the brain to calm nervous system activity.
Valerian root, lavender, and passion flower, among other supplements, have often been used by
people to improve sleep (​healthline.com​). Before starting any of these, be aware of risks and benefits and
speak with your doctor to make an informed decision. This guide will not provide a full analysis of each
natural remedy, but these may be useful to consider before relying heavily on direct melatonin
supplementation or resorting to sleeping pills.
 25

PART V: OTHER CONSIDERATIONS & RESOURCES

33. Is it best to wake up early?

Ben Franklin’s famous saying goes, ​“early to bed and early to rise makes a man healthy, wealthy,
and wise.” Is this true? Well, there are some interesting associations found between daily schedule habits
and success outcomes. ​For example, a 2008 study at the University of North Texas found that students
who identified themselves as morning people earned significantly higher grades (​American Academy of
Sleep Medicine​). The study found that early risers had a full grade point higher than the night owls in the
study with a 3.5 to 2.5 GPA, respectively. Other studies have linked sleep variables with academic
performance as well, generally making the case for a heightened effort we should be making to preserve
and improve our sleep habits (​Taylor et al, 2013​).
Another article from the Journal of Applied Social Psychology showed that early birds are more
proactive than evening people, and thus they tend to do well in business. The study also suggested that
morning people anticipate problems better and minimize them more effectively (​Randler, 2009​). Other
studies have indicated that “night-lovers tend to be smarter and more creative than morning types, have a
better sense of humor, and can be more outgoing in some instances” (​Sleep Smarter, 1​ 59). One
explanation, according to the ​Harvard Business Review​, is that night owls are out of sync with the typical
corporate schedule and miss out on critical opportunities more often because their timing is off (​Harvard
Business Review​). Other studies have shown that morning people tend to exhibit character traits like
optimism, satisfaction, and conscientiousness (​Sleep Smarter, ​160).
While night owls may have their own strengths as well, consider how you may benefit from
adjusting your sleep schedule to be more consistent and follow a more natural timing if you find yourself
to be a 2 a.m. work warrior. If you would like to adjust your sleep and waking times, slowly change your
time of sleeping and waking from 10-15 minutes at a time until you comfortably reach your ideal timing.

34. Do meditation or breathing exercises help sleep?

There are some simple and free tactics that we may be able to build into our daily routines to
further support sound sleep and better health. According to Occupational Health and Safety news and the
National Council on compensation of insurance, up to 90% of all visits to primary care physicians are for
stress-related complaints (​Mohd, 2008​). Stress can disrupt our ability to wind down, relax, and recovery
during deep sleep. There are numerous ways to mitigate stress, including meditation or breathing
exercises. These tactics can be used throughout the day as well as in the evening as you prepare your body
and mind for sleep. There are various studies demonstrating that meditation increases “feel-good”
hormones and endorphins, lowers stress hormones like cortisol, and even reduces inflammation in the
body (​Sleep Smarter, 1​ 36).
A small ​study from the journal Brain Research Bulletin found that people who trained to meditate
over an 8-week period were better able to control specific alpha brain wave activity. The lead author of
the paper, MIT neuroscientist Christopher Moore, PhD, stated, “These activity patterns are thought to
minimize distractions, to diminish the likelihood stimuli will grab your attention. Our data indicate that
meditation training makes you better at focusing, in part by allowing you to better regulate how things
that arise will impact you” (​Sleep Smarter, 1​ 36).
 26

Research shows that mindfulness meditation, which involves focusing on your breathing and
bringing your mind’s attention to the present without drifting into concerns about the past or future, helps
evoke the relaxation response ​(​Harvard Health​). In one study, ​compared with subjects who only
completed sleep education, subjects who did mindfulness meditation had less insomnia, fatigue, and
depression at the end of the six session study (​Black et al, 2015​). Another study from the journal Medical
Science Monitor suggests that advanced meditators have higher baseline melatonin levels than
non-meditators (​Solberg et al, 2004​). Other studies also demonstrate that meditation can reduce chronic
pain and associated inflammatory biomarkers (​Sleep Smarter, ​138). Research has even demonstrated that
meditating in the morning can help promote better sleep at night for those with insomnia (​American
Academy of Sleep Medicine​).
There are a few simple ways to adopt a mindfulness practice, meditation, or breathing exercise
routine. There are applications like ​HeadSpace or the ​Calm Meditation App that can help guide you
along. Make sure to couple these habits with a positive sleeping environment, shutting off electronics
(except phone if that is guiding you) and other cues and providing a sanctuary to relax. For breathing, a
simple ​box breathing four-count exercise is a good place to start or try a 4-7-8 count, breathing in for 4
seconds, holding for 7, and releasing slowly for 8 seconds. The goal is to develop an ability to take deep
belly breaths, whicssh allows you to take in more oxygen and relax tension from your upper back, neck,
and shoulders. Like anything, this will take practice, so give it some time and effort. When you improve
your ability to utilize these tactics, they may become powerful tools to add to your stress management and
sleep optimization arsenal.

35. How does massage and other muscle relaxation methods affect sleep?

A study led by Mark Hyman Rapaport, MD, chair of the department of psychiatry and behavioral
sciences at Emory University School of Medicine in Atlanta, demonstrated that over a 5-week period of
time, weekly massage showed substantial neuroendocrine and immune system benefits (​Rapaport, 2012​).
There are sustained cumulative biologic actions for the massage and touch interventions that persist for
several days or a week, and these differ profoundly depending on the dosage (frequency) of sessions
(further details ​here​). ​A ​study on chronic pain sufferers published by the International Journal of
Neuroscience found that in addition to decreased long-term pain, subjects receiving massage therapy
experienced improved sleep and an increase in serotonin levels (​Hernandez-reif, 2000​).
The Greek physician Hippocrates, said, “The physician must be experienced in many things, but
assuredly in rubbing.” If you don’t feel like spending the money for a massage, grab your significant other
or a friend. Other techniques can also mimic massage in some ways and provide benefit, such as
progressive muscle relaxation or soft tissue work like ​foam rolling​. ​Philip Gehrman​, PhD, clinical director
of Penn Medicine’s behavioral sleep medicine program at the Penn Sleep Center in Philadelphia, says,
“Progressive muscle relaxation is a relaxation exercise in which you systematically tense and then relax
all the muscle groups of your body. It helps promote overall physical relaxation, which has a number of
benefits on its own” (​Sleep Smarter, ​171).
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36. What is grounding or earthing and how might it impact sleep?

Grounding or earthing can be put simply as putting the body in direct contact and uninterrupted
contact with the earth, by directly touching the sand, soil, water, or a conductive surface in contact with
the earth (​wellnessmama.com​). A study published in the 2013 issue of the Journal of Alternative and
Complementary Medicine showed that “grounding increases the surface charge on red blood cells and
thereby reduces blood viscosity and clumping. Grounding seems to be one of the simplest and yet most
profound interventions for helping reduce cardiovascular risk and cardiovascular events.” (​Sleep Smarter,
183) ​Another study published in 2004 demonstrated marked reductions in nighttime cortisol levels and a
normalization of cortisol secretion during the day when test subjects were grounded to the earth during
sleep (Ghaly and Teplitz, 2004).
Cardiologist and bestselling author Stephen Sinatra, MD, states the following: “Reduction in
inflammation as a result of earthing has been documented with infrared medical imaging and with
measurements of blood chemistry and white blood cell counts. The logical explanation for the
anti-inflammatory effects is that grounding the body allows negatively charged antioxidant electrons from
the earth to enter the body and neutralize positively charged free radicals at sites of inflammation. Flow of
electrons from the earth to the body has been documented” (​Sleep Smarter, 1​ 84).
In ​review article published in The Journal of Environmental and Public Health 2004 researchers
found that when test subjects were grounded, there was a “rapid activation of the parasympathetic nervous
system and corresponding deactivation of the sympathetic nervous system.” (Chevalier et al, 2012)
Dr. Sinatra says, “Grounding to the earth changes your physiology immediately. The more you
ground, the more you can benefit because you are at your most natural electrical state when connected to
the earth” (​Sleep Smarter, ​186). Consider reading further ​scientific research here if the topic interests you,
or just go ahead and take advantage of this free therapeutic action! There is even a ​grounding
documentary for the movie geeks out there. See below for a graphic depiction of the concept of earthing
or grounding.
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(Graphic from ​barefoothealing.com)​

While this may seem like a foreign concept to you, it provides a simple intervention that can be
built into your daily habits, either by walking barefoot on a nice summer beach day or utilizing some
modern grounding tools. For example, you can use ​Earth Runners grounding sandals or an ​earthing mat to
help you reap the benefits. There are also numerous ways to ground your bed or use an earthing sheet so
that you may improve sleep quality. If you are particularly struggling with sleep, or are truly committed to
squeaking out that extra ten percent of sleep quality, this may be a worthwhile investment. Before buying
expensive gadgets, however, make an effort to get even just a few minutes of natural grounding when
possible!

37. I am ready to make a change. How do I successfully build new habits?

Using a “​four stages of competence​” framework, consider how you might approach building good
sleep habits. This framework can also be applied to other aspects of your life, such as adopting a new
nutrition plan. See the following stages towards developing an unconscious habit:

1. Unconscious incompetence is when you are doing something wrong without even knowing it.
This stage is before we even realize or decide that we need to change. For example, consider a
person who has built a very poor habit of slouching over a computer screen at work without truly
realized how bad their posture is.
2. Conscious incompetence is when you are doing something wrong and you are aware of it. An
example of this may be a bad habit of eating ice cream after dinner every night, knowing that you
should probably abstain but unable to kick the craving. The positive aspect of this stage is that
you are aware that you may want to change.
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3. Conscious competence is when you are doing something right through conscious focus and effort
in doing so. For example, when seeking to move up one’s bedtime, a person may consciously set
a cue with an alarm to start winding down. This requires effort and focus to be executing a
desired habit.
4. Unconscious competence is when you are doing something right without even needing to think
about it. Consider your morning routine as an example as it enables you to brush your teeth and
shower without much thought.

Try reflecting upon this framework and utilizing it to set goals towards new habits. In the context
of sleep optimization, a bedtime ritual may be one of the most effective tactics, apart from your other
daily actions of proper diet, exercise, light exposure, and other things discussed herein, to promoting a
deep night of sleep. Jessica Alexander of the Sleep Council states, “A ​bedtime ritual teaches the brain to
become familiar with sleep times and wake times. It programs the brain and internal body clock to get
used to a set routine” (​metro.co.uk​).
Harvard Medical School instructor, ​Lawrence Epstein​, MD, says, “Our body craves routine and
likes to know what’s coming” (​Sleep Smarter,​ 191). Establishing a pre-sleep routine or ritual can
stimulate a clear association for your body to recognize that it should prepare for sleep. Dr. Lawrence
Epstein advises creating a clear association between your bed and sleep. It is recommended to read
anywhere in your home other than your bed itself if you have yet to build the association between your
bed and sleep (​Sleep Smarter, ​195).Samuel Johnson and Warren buffet have both proclaimed the truth
that “The chains of habit are too small to be felt until they are too strong to be broken.”

38. What should I do to track my sleep?

Tracking sleep does not have to require fancy gadgets or devices. As discussed, we want to
induce a state of relaxation, free of electronics and other distractions, to optimize sleep. That said, there
are a few devices, such as the ​Oura Ring and ​WHOOP Strap that may help quantity sleep data, among
other things, while running on “Airplane Mode” so that there is no constant bluetooth signal on your
body.
Before spending money, however, you can first create a basic sleep journal to help build new
habits, encourage progress, and promote better sleep. Each night, reflect on your feelings of tiredness and
write down some notes from the day regarding exercise (and timing), diet, light exposure, stressors,
caffeine intake, or other relevant details. Simply by jotting down your actions you will begin to become
more conscious of simple changes that can be made to alleviate sleeping issues and promote better health.
As you progress from one night to the next, write down goals for improving habits, such as getting to bed
15 minutes earlier or reading a book before bed instead of watching TV. Be sure to record any disruptions
as well as positives from one day to the next so that you begin to understand how you personally respond
to changes in schedule, timing, and daily actions. Try this for three to four weeks to make it into a habit.

39. I want to learn more about sleep trackers. What should I buy?

There are many devices out there to track fitness, sleep, recovery, and performance. My personal
experience only comes with the ​Oura Ring​, which is an extremely high-quality, simple device in the form
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of the ring. Below are graphics to provide an example of some of the outputs provided through the Oura
App each day.
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Each stage of sleep is tracked, along with body temperature, sleep timing, sleep latency (time to
fall asleep), and more. A “Readiness” score is also provided by combining data from sleep with other
metrics like resting heart rate and ​heart rate variability​, which can be a useful indicator of overall fitness
and recovery from one day to another. The ring can remain on airplane mode throughout the day and
night, simply requiring a quick one minute sync when you attach it to the charger each morning to obtain
your daily data. The Oura Ring can be a useful tool for athletes and fitness fanatics, sleep hackers, or
anyone fascinated by wearable technology. If you would like a discount code or receive coaching on how
to use the ring and application in an effective way with your health and fitness plan, contact ​@olivahealth
or explore Oura’s website.

40. I want to improve other aspects of my health. What should I do?

As discussed throughout this paper in various ways, there are multiple pillars of health that are all
connected and work together to generate a healthy body and mind. Sleep is certainly important, as is
activity or exercise, nutrition, and other lifestyle factors. If you are interested in making other changes in
your life, consider reflecting on your current lifestyle habits and setting new goals. Progress is the
aggregation of many small, positive decisions. Whether you want to lose weight, gain muscle, or improve
cognitive function, continuous improvement in the realm of health and wellness can be achieved by
slowly building new habits of good food choices, stress management, and exercise.
If you would like personal coaching or further resources, contact ​@olivahealth for guidance in the
right direction. Meal planning, grocery shopping and healthy cooking guidance, lifestyle planning, and
exercise plans can be custom formulated by ​@olivahealth​ or other credible partners.

Concluding Thoughts

I hope that is guide has highlighted the importance of sleep and many ways through which you
may be able to improve it. Eve Van Cauter, PhD, professor of medicine at the University of Chicago,
deems sleep deprivation “the royal route to obesity” (​Sleep Smarter, ​111). Poor sleep does not just have
an impact on metabolic health or body composition, but also affects nearly all aspects of our health. Sleep
is a vital part of our lives as evident by the fact that we spent about a third of our lives in our beds. In
approaching a plan to optimize sleep, be sure to take a holistic approach, incorporating positive habits
within sleep, nutrition, exercise, light exposure, and stress management. For any questions or comments,
contact ​@olivahealth or email me at ​[email protected]​. I wish you the best as you seek to optimize
your sleep and take control of your health!
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Additional Resources & Sources

Swanick Blue Light Blocking Glasses (Swannies)

Luminere (Sleep Doctor Glasses)
f.lux blue light filter
Sleep Smarter Bonus Guide
Wraparound Sleep Mask​ or ​Basic Sleep Mask
My Circadian Clock
SleepStream App
Inflatable Neck Pillow​ or ​Standard Neck Pillow
EASE Magnesium
DrinkFox
Sleep Cycle App
Oura Ring
Sleep Calculator
Soft White Blue-Light Free Bulb by SORAA
Sleep Smarter: ​Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health,
and Bigger Success by Shawn Stevenson
The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning
to Midnight by Satchin Panda, PhD

About Me

Joe Oliva started ​@olivahealth as a way through which he could share his love for health,
wellness, fitness, and nutrition with people of all ages and backgrounds. Joe’s interest in health and
wellness has been inspired by his competitive athletic career along with his academic pursuits, among
other things. Notably, Joe competed as an NCAA Division I wrestler for four years at the University of
Pennsylvania, at which he was a three-year starter and three-year captain of the Penn Wrestling Team. At
Penn, Joe studied Business in The Wharton School along with Nutrition in The School of Nursing.
Joe competed in the sport of wrestling for 16 years, while also being a three-sport athlete in high
school. During his career, he developed a keen interest and passion in optimizing athletic performance
through better nutrition and lifestyle habits. He hopes to share the athletic, fitness, and sports performance
knowledge not only with athletes, but all who are trying to improve their health. Whether you have big or
small goals, Joe is committed to understanding individual needs and providing encouragement, custom
planning, and coaching where it is needed most.