Sleep

Sleep isn't a luxury or a productivity hack, it's the master regulator of almost every system in the body. Poor sleep sabotages weight loss, drives insulin resistance, lowers testosterone, damages memory, and shortens lifespan. Fix sleep and a dozen other problems start solving themselves. This chapter is arguably the most important in the book.

6 takeaways from this chapter.

• Sleep architecture decoded, what deep sleep, REM, and light sleep each do, and how to measure them
• Why sleep tracking devices have transformed what's possible for anyone serious about optimisation
• The circadian foundations, light exposure, meal timing, temperature, most sleep advice skips
• How common medications (SSRIs, beta-blockers, alcohol) wreck sleep quality even when duration looks fine
• The role of peptide and nutritional support in restoring damaged sleep architecture
• When and how to investigate sleep apnoea, the single biggest under-diagnosed sleep problem

Anyone waking up tired no matter how many hours they log. People whose sleep fell apart in perimenopause, after a stressful period, or with age and never quite came back. High performers who know better sleep is the single biggest lever they haven't pulled.

Part of The Body Blueprint, 41 chapters across every system that matters. £6 per chapter, or £29 for the full bundle (save £217).