Welcome Viewer,

After a long day extended into the night, often, all I want to do is sleep. If food is fuel for the body, then rest is nourishment for the brain.

If I had to choose between a solid night of Sleep or great Sex, I would choose Sleep. The former is a necessity; the latter is an excellent calorie burner, breathing exercise, and overall — good fun 😊.

Societally, Sleep is not a priority. Therefore, sleep-deprived, we are feins on caffeine and filled with pills.

In Edition #45, explore how to fall into Your Best Sleep Ever.

P.S. Read until the end for…The 1 Sleep Book 📚You Should Read.

_{YOUR BEST SLEEP} 👀  
Today’s Lookahead 

1. SLEEP 101: Theories, States, Disorders…

2. OVE’s Guide: Your Best Sleep

3. Mindful Minute: 4-7-8 Whine-Down

4. Workout: 10-Minute Night Stretch

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Answer to Last Week’s Macronutrient Crossword

_{SLEEP 101} 💤 
SLEEP Theories

Sleep is a mystery to Scientists — we do not know why we sleep. We know that without sleep, our lives are short-lived. There are several theories on why we sleep:

1. Restoration — Sleep restores and rejuvenates the body & brain

2. Adaptation — Sleep evolved to minimize danger at night

3. Conservation — Instead of hunting, sleeping saved energy

4. Brain Plasticity — Sleep is crucial for brain development

5. Information Consolidation — Sleep is critical for learning & stabilizing memories

• To feel rested, you need a lot of DEEP SLEEP.

• To dream, you need to stay in REM SLEEP.

_{NREM & REM}
Stages of Sleep

There are 2 phases & 4 stages we cycle through multiple times a night:

Non Rapid Eye Movement NREM (75-80%)
Stage 1: Easily awakened — Light Sleep
Stage 2: Brain waves slowed — Delta Waves
Stage 3: Difficult to wake Up — Deep Sleep

• Restorative State — tissue grows and repairs, hormones are released, memories are organized, the immune system and cellular energy are restored, and the brain empties out waste

Rapid Eye Movement REM (20-25%)
Stage 4: Rapid Eye Movement — Restorative Sleep

• Dream State — your eyes race side to side, while your body enters paralysis for safety

How Much Sleep Do We Need?

The younger you are, the more sleep you need to develop and grow, recover and replenish brain cells. Infants and toddlers need the most sleep and calories. While, the opposite is true for the elderly.

_{MEET RANDY GARDNER}
What Happens When You Don’t Sleep?

Randy Gardner spent 11 days awake in 1964 as part of a school experiment under medical supervision. During his 264 hours and 24 minutes of restless torture, he experienced:

• Difficulties with concentration, memory, and coordination

• Hallucinations, paranoia, and mood swings

• Cognitive and speech impairment 

• After the experiment, Randy Slept and made a full recovery

_{SLEEP DISORDERS & DISEASES}
Do You Suffer From…? 

1. Insomnia — difficulties falling or staying asleep

2. Sleep Apnea — interruptions during sleep due to blocked airways

3. Narcolepsy — unexpected deep sleep

4. Restless Leg Syndrome — urge to move one’s legs due to uncomfortable sensations

5. Circadian Rhythm Disorder — disruptions in the sleep-wake cycle

6. Parasomnia — sleepwalking, night terrors

7. Hypersomnia — oversleeping not due to a lack of sleep

8. Sleep-Related Movement Disorder — uncontrollable movements during sleep

9. Shift Work Sleep Disorder — sleep issues due to changing work hours

10. REM Sleep Disorder — acting out dreams due to a lack of muscle paralysis

If you are getting enough sleep but still feel sleepy and tired during the day, you may have one of these disorders or diseases — consult your sleep doctor.

_{BY THE NUMBERS}
World Average For Nightly Sleep

Not getting enough sleep? Move to somewhere where sleeping is a part of the culture.

• Humans sleep an average of 7.05 hours per night, and women sleep 11 more minutes than men.

• Albanians are the biggest sleepers, while Filipinos are heavy undersleepers.

• Overall Europeans get the most sleep.

• While the Asian region gets the least sleep.

• Japan has a workplace culture called Inemura 居眠り, where naps are okay on the job.

_{MINDFULNESS MINUTE ⏳}
THE 4-7-8 WHINE-DOWN

1. Inhale quietly through your nose for 4 seconds.

2. Hold your breath for 7 seconds.

3. Exhale completely through your mouth, making a whoosh sound, for 8 seconds.

   Repeat this cycle 3x

_{OVE’S GUIDE}
The Best Sleep You’ll Ever Have

CREATE HEALTHY HABITS

1. Set a Sleep Schedule. _{Wake up at the same time even on weekends}

2. Establish a Nightly Routine.

3. Limit screen time 30 minutes to 1 hour before bedtime.

4. Whine down with relaxing easy stretches. _{Check out the routine in the workout section}

5. Read a book to slow down your mind.

6. Practice meditation or easy breathing exercises.

7. Reflect on your day. _{Write or Visualize}

MINIMIZE INTERRUPTIONS

1. Drink your last cup of caffeine 4-6 hours before bed.

2. Stop eating 2-3 hours before bed. _{Avoid acidic and spicy food}

3. Keep your water intake to a minimum.

4. Use the bathroom before bedtime.

5. Schedule your phone to bedtime mode.

SLEEP AIDS

1. Try Chamomile, Lavender, or Valerian root tea.

2. Try melatonin to help you get to sleep and stay asleep.

3. Wear a sleep mask to eliminate light pollution.

4. Wear earbuds to cancel out unwanted noise.

5. Listen to calming music, white noise, or binary beats.

OPTIMIZE YOUR SLEEP ENVIRONMENT

1. Keep your room cool. _{around 17 degrees Celsius}

2. Use warm dim lighting or red light in your bedroom.

3. Make your bedroom a phone-free zone. _{Including T.Vs, tablets}

4. Invest in comfortable bedding and pillows.

5. Other than Sleep, keep your bed for one thing only — Sex.

_{ARCHIVE BLOG POST}
Sleep

_WORKOUT
10-Minute Nightly Stretch

This 10-minute nightly stretch routine will help you relax, recover, improve flexibility, and promote better sleep.

Comment to tell us how you did.

_{WELLNESS COMPANION APP}
Train With Overman 📲

Get Personal Fitness Advice with Expert Coach DC.
Set your sleep goals and track your hours.

Now available on Andriod in the Google Store.

You’ve made it until the end‼️Click Below for
The 1 Sleep Book You Should Read 💤 

Why We Sleep By Matthew Walker 

Next Week: CAFFEINE FEINS | The Perspective #46

• Why are we so reliant on caffeine?

• How much is too much caffeine?

• Other naturally occurring sources of caffeine

Before You Go, Here is 1️⃣ way I can help you

Get Fit with Expert Coaching Train with Overman 💪🏾

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical, or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}}