HOW TO ACHIEVE A DEEP, RESTORATIVE NIGHT’S SLEEP
(The Nine Lives Approach)
Morning comes.
The sun spills into the room.
You wake up calm, clear, and rested — not shocked awake by an alarm, not dragging yourself out of bed.
For many people, this feels unrealistic.
I’ve been a “bad sleeper” for as long as I can remember. Even in my teens, sleep didn’t come easily. So instead of accepting it, I went looking for why — not quick fixes.
Here’s what actually matters.
WHY MOST SLEEP “FIXES” FAIL
Most people reach for something to knock them out — prescription sleep aids, antihistamines, or sedatives.
While these can induce unconsciousness, they don’t necessarily support normal sleep architecture. Research shows some sleep medications can alter REM and slow-wave sleep patterns rather than restore them naturally
Sleep is more than being “out.”
It’s about allowing the nervous system and brain to fully power down.
THE NON-NEGOTIABLE TRUTH
Before biology or supplements:
Chronic mental stress overrides everything.
Heightened stress signaling activates the sympathetic nervous system, which is consistently associated with impaired sleep quality
No nutrient can out-supplement a nervous system that feels unsafe.
THE BIG FIVE (FOUNDATION FIRST)
1. MORNING LIGHT (SETTING YOUR CLOCK)
Light exposure through the eyes is one of the strongest regulators of circadian rhythm.
Morning sunlight helps synchronize the body’s internal clock, supporting alertness during the day and melatonin production at night
Aim for 15–20 minutes of outdoor morning light, ideally without sunglasses.
2. EVENING DARKNESS (REMOVING MIXED SIGNALS)
Reduced light exposure in the evening supports melatonin secretion and normal sleep onset
Blue light — especially in the evening — has been shown to suppress melatonin and delay sleep timing
(https://pubmed.ncbi.nlm.nih.gov/20602554/).
Helpful strategies:
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No screens 60+ minutes before bed
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Dim household lighting
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Use warm or red lighting
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Wear blue-light–blocking glasses at night
Blue-light–blocking glasses have been shown to improve sleep timing and melatonin profiles in controlled studies
3. MEAL TIMING (NON-NEGOTIABLE: 3 HOURS)
Late eating increases metabolic activity and autonomic nervous system activation.
Studies show late-night meals are associated with reduced sleep efficiency, elevated nighttime heart rate, and delayed melatonin rhythms
Stop eating all food at least 3 hours before bed. Minimum.
This allows the body to shift from digestion to restoration.
4. NUTRIENT STATUS (CALMING THE SYSTEM)
Magnesium plays a key role in:
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Nervous system signaling
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Muscle relaxation
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Stress response regulation
Low magnesium intake has been associated with sleep disturbances and increased nervous system excitability
Population surveys consistently suggest a large percentage of adults do not meet recommended magnesium intakes.
Adequate nutrient intake — primarily through food, and strategically through supplementation when appropriate — supports a calmer baseline state.
5. INFLAMMATORY LOAD & GUT HEALTH
Low-grade inflammation is associated with poorer sleep quality
The gut plays a central role in immune signaling and inflammatory balance. Diet quality, fiber intake, and microbial diversity all influence this system.
Prebiotic fibers have been shown to support beneficial gut bacteria and may influence sleep architecture and stress response
Supportive strategies include:
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Whole, minimally processed foods
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Adequate fiber
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Prebiotics
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Probiotics when appropriate
BRINGING IT ALL TOGETHER
There is no single pill that creates great sleep.
Sleep is a state — supported by:
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consistent light signals
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proper timing
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nervous system support
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adequate nutrition
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reduced inflammatory load
When biology is respected, sleep often improves naturally.