Unlocking the Power of Sleep

Sleep is one of the most important tools we have for longevity. No matter how packed my schedule is, I try to prioritize getting the right amount of rest.

Quality sleep doesn’t just help us feel good– it allows our bodies to heal, regenerate, and thrive. It’s crucial for cognitive function, immune resilience, and even emotional well-being.

As much as I focus on longevity and healthspan, I also emphasize the importance of embracing and aligning with the natural rhythms of our world. 

Recognizing and honoring the biological clock within us can work wonders for overall well-being. One of the most powerful ways to do this is by syncing our sleep and nutritional habits with our circadian rhythm.

Why 7 Hours?

Sleep affects everything from cognitive function to immune resilience and metabolic balance. I recommend 7-9 hours of sleep per night. Research shows (1) that those who are getting this much sleep are supporting their long term health in multiple ways.

Understanding Sleep Stages: REM, Deep, and Light Sleep

Wearable tech and advanced sleep lab research has given us a lot more data about how we sleep. A well-balanced sleep cycle includes 20-25% REM sleep, 15-20% deep sleep, and the rest in light sleep. If you can achieve this balance, you are doing your physical and mental health a huge favor. 

1. Light Sleep: The gateway to deeper sleep, light sleep helps process memories and information while allowing the body to relax. It makes up about 50-60% of total sleep (2). 
2. Deep Sleep (Slow-Wave Sleep): This is the most restorative phase of sleep, during which tissue repair, immune function, and muscle growth occur. Deep sleep is crucial for longevity and optimal health. Adults need 15-20% of their total sleep in this phase (3).
3. REM Sleep (Rapid Eye Movement): Often associated with dreaming, REM sleep supports cognitive function, learning, and emotional regulation. It also plays a key role in memory consolidation. The recommended amount of REM sleep is 20-25% of total sleep (4).

In some settings, like military operations, sleep deprivation may be part of the lifestyle, but it is not sustainable for long-term health. Chronic sleep deprivation has been linked to increased risks of cardiovascular disease, neurodegeneration, obesity, and impaired immune function. The body’s ability to recover, regulate hormones, and support cellular repair hinges on sufficient sleep (5).

Prioritizing Quality Sleep

Your mitochondria, the energy centers in our cells, repair and regenerate during sleep. Research in Nature Communications shows that poor sleep can impair mitochondrial function. Support your body with good sleep hygiene to give yourself the best chance for a restful, rejuvenating night. Consider…

• A cool, dark room
• A consistent bedtime routine
• Turning off screens at least an hour before bed
• Creating a distraction-free bedroom environment
• Magnesium supplementation
• Limiting caffeine, alcohol, and sugar later in the day

Eat Well, Sleep Well

Nutrition plays a crucial role in sleep quality by providing essential nutrients that regulate neurotransmitters, hormones, and relaxation mechanisms. Certain foods contain compounds that directly support the body’s ability to fall and stay asleep, while others help maintain energy balance and stabilize blood sugar levels throughout the night.

Best Sleep-Supporting Foods

These foods are essential for promoting quality sleep because they contain key nutrients such as melatonin, tryptophan, calcium, magnesium, and vitamin B12.

• Nuts (almonds, walnuts, pistachios) – Rich in melatonin, magnesium, and healthy fats that support relaxation.
• Tart cherry juice – Naturally high in melatonin, aiding in sleep cycle regulation.
• Goji berries – Contain antioxidants and support melatonin production.
• Tomatoes – A source of lycopene and melatonin.
• Leafy greens (kale, Swiss chard, spinach) – Provide magnesium and calcium, which promote relaxation.
• Tofu and pumpkin seeds – Rich in tryptophan, a precursor to serotonin and melatonin.
• Black beans and avocados – Support healthy blood sugar levels and reduce nighttime disruptions.
• Oats – High in tryptophan, which aids in melatonin production.
• Bananas – Contain magnesium for improved sleep quality.
• Sweet potatoes – A good source of complex carbohydrates that help regulate blood sugar overnight.

Supplements

In addition to sleep-friendly foods, supplements can play a crucial role in optimizing sleep quality by supporting neurotransmitter function, reducing stress, and regulating circadian rhythms. These supplements have been scientifically studied for their sleep benefits.

1. Magnesium (Magnesium Glycinate or Citrate): Supports muscle relaxation and melatonin regulation (6).
2. Melatonin: Helps regulate the sleep-wake cycle and is beneficial for jet lag and sleep disorders.
3. L-Theanine: Promotes relaxation and reduces stress-related sleep disturbances (7).
4. GABA: Supports relaxation and improves sleep (8).
5. Valerian Root: Has mild sedative effects that improve sleep quality (9).
6. Passionflower: Enhances GABA activity for improved sleep (10).
7. Ashwagandha: Reduces stress and helps you fall asleep (11).
8. Glycine: Lowers body temperature to promote deep sleep (12,13).

Yoga Nidra 

A deep meditation practice, yoga nidra (and guided meditation and breathwork), induce a deeply restorative state without actual sleep. While yoga nidra does not replace sleep, research suggests it can improve sleep quality, efficiency, and duration. For those with insomnia, it’s particularly beneficial because it helps reduce wakefulness and enhances overall sleep quality.

Studies indicate that deep meditation activates slow-wave brain activity similar to deep sleep, making it beneficial for individuals experiencing sleep deprivation or cognitive fatigue (14). By inducing deep relaxation, yoga nidra can help regulate cortisol levels, support parasympathetic nervous system activation, and enhance emotional resilience (15).

Embrace Your Natural Rhythms

Understanding and aligning with your circadian rhythm is a powerful way to enhance your overall well-being. By optimizing your sleep, timing your meals strategically, and incorporating the right nutrients, you can support longevity, cognitive function, and energy levels.

Making sleep a priority is a powerful act of self-care and a vital step toward whole-body wellness. By discovering the right balance of nourishing foods, physical activity, supportive supplements, and healthy routines, you can unlock energy and vitality!

Xo – Serena 

Citations:

1. https://www.cdc.gov/sleep/about/index.html#cdcreference_3
2.  Boland LL, Shahar E, Wong TY, Klein R, Punjabi N, Robbins JA, Newman AB. Sleep-disordered breathing is not associated with the presence of retinal microvascular abnormalities: the Sleep Heart Health Study. Sleep. 2004 May 1;27(3):467-73. doi: 10.1093/sleep/27.3.467. PMID: 15164900.
3. Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. [Updated 2024 Jan 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526132/
4.  Rasch B, Born J. About sleep’s role in memory. Physiol Rev. 2013 Apr;93(2):681-766. doi: 10.1152/physrev.00032.2012. PMID: 23589831; PMCID: PMC3768102.
5. St-Onge M-P, Grandner MA, Brown D, et al. Sleep duration and quality: Impact on lifestyle behaviors and cardiometabolic health: A scientific statement from the American Heart Association.  Circulation. 2016;134(18):e367-e386.
6.  Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
7.  Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.
8.  Hepsomali P, Groeger JA, Nishihira J, Scholey A. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Front Neurosci. 2020 Sep 17;14:923. doi: 10.3389/fnins.2020.00923. PMID: 33041752; PMCID: PMC7527439.
9.  Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.
10.  Andrade C, Aswath A, Chaturvedi SK, Srinivasa M, Raguram R. A double-blind, placebo-controlled evaluation of the anxiolytic efficacy of an ethanolic extract of withania somnifera. Indian J Psychiatry. 2000 Jul;42(3):295-301. PMID: 21407960; PMCID: PMC2958355.
11.  Langade D, Thakare V, Kanchi S, Kelgane S. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. J Ethnopharmacol. 2021 Jan 10;264:113276. doi: 10.1016/j.jep.2020.113276. Epub 2020 Aug 17. PMID: 32818573.
12.  Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. doi: 10.1038/npp.2014.326. Epub 2014 Dec 23. PMID: 25533534; PMCID: PMC4397399.
13.  Murphy PJ, Campbell SS. Nighttime drop in body temperature: a physiological trigger for sleep onset? Sleep. 1997 Jul;20(7):505-11. doi: 10.1093/sleep/20.7.505. PMID: 9322266.
14.  Murphy PJ, Campbell SS. Nighttime drop in body temperature: a physiological trigger for sleep onset? Sleep. 1997 Jul;20(7):505-11. doi: 10.1093/sleep/20.7.505. PMID: 9322266.
15.  Khajuria A, Kumar A, Joshi D, Kumaran SS. Reducing Stress with Yoga: A Systematic Review Based on Multimodal Biosignals. Int J Yoga. 2023 Sep-Dec;16(3):156-170. doi: 10.4103/ijoy.ijoy_218_23. Epub 2024 Feb 9. PMID: 38463652; PMCID: PMC10919405.