Hello Viewer,

Sleep Maximizing is a health trend popularized on TikTok. The goal is to create the perfect environment and routine to maximize the quality of one’s sleep. It is intriguing to watch Gen Z oppose their parents and prior generations: lifting weights, having coffee-morning parties, consuming less alcohol, and microdosing, to name a few.

In Edition #90, we max our sleep like lifts, steps, and macros.

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_{👁️ OVE’S GUIDE TO}

SLEEP MAXING

👁️ What is a Sleep Maxer?

A Sleep Maxer is someone who treats sleep like training.
Not just getting through the night, but leveraging sleep for maximum recovery, performance, and growth.

Think of it like this:
💤 A sleeper rests. A “Sleep Maxer” Rebuilds. Resets. Rises.

🧠 The Sleep Maxer Mentality

• 🕒 Prioritizes 7.5 to 9 hours of quality sleep

• 🌑 Designs the bedroom like a recovery cave

• 📊 Tracks sleep data (REM, deep, HRV)

• 🧘‍♂️ Uses breathwork, supplements, and wind-down rituals

• 🎯 Plans evening routines like morning workouts

• 🚫 Doesn't treat sleep like a luxury—treats it like a secret weapon

⚡️ Sleep Maxing in 3 STEPS

1️⃣ Evening Rituals > Random Shutdowns

Winding down starts before your head hits the pillow.

• 🌙 Lights down 90 minutes before bed
  → Switch off harsh ceiling lights. Use lamps, dimmers, or red bulbs.
  → Think cave vibes, not hospital ward.

• 📵 No screens
  → Replace with reading, stretching, or breathwork.
  → Blue light is your melatonin’s enemy—block or ban it.

• ☕ Sleepy tea + silence
  → Try chamomile, rooibos, or lemon balm. Sip slowly.
  → Pair with soft instrumental music or no sound at all.

OVE’s Evening Stack

🧘 Magnesium glycinate (200–400 mg) – relaxes muscles, supports deep sleep
🧊 Glycine (3g) – lowers core temperature, enhances sleep quality
🌼 Optional: Apigenin, L-theanine – calms nerves, quiets the mind

→ Take 30–60 minutes before bed. No late snacks, no caffeine past 1 PM.

2️⃣ Breath > Brain Noise

Too wired to sleep?
Can’t shut down your thoughts?
Breathe through it.

Box Breathing

🫁 Inhale 4 → Hold 4 → Exhale 4 → Hold 4
Repeat x4. Reset your nervous system.

Or Try 6-7-8:

🌬 Inhale 6 → Hold 7 → Exhale 8
Repeat 4 to 6 cycles
→ Your heart rate slows. Cortisol drops. Sleep mode activated.

See this week’s Mindful Practice for a full breakdown of both Breakworks

3️⃣ Optimize your Bedroom

Your sleep environment is your nighttime performance zone.

Turn your bedroom into a sanctuary.

• ❄️ Temperature: 17°C to 19°C (62°F to 66°F)
  → Cooler temps help trigger melatonin and deep sleep.

• 🕶 Blackout the space
  → Use blackout curtains or an eye mask.
  → Even a streetlight glow can disrupt melatonin production.

• 🔉 Soundscapes
  → White or brown noise drowns out random disruptions.
  → Nature sounds, binaural beats, or silence—choose your zone.

• 🌬 Air quality check
  → Crack a window. Add a plant. Use a HEPA filter.
  → Your brain breathes all night—make sure it’s clean air.

• ⛔ Cut stimulation early
  → No late emails. No dramatic shows. No scrolling past 9 PM.
  → What you consume before bed shapes your sleep quality.

✅ Why Care?

Sleep maxing =
💪 More muscle growth (hello, growth hormone release)
🧠 Sharper memory + next-day focus
🍽 Fewer cravings + more control
🛡 Stronger immune defence
🔥 Less inflammation, more regeneration

🧠 Tools of the “Sleep Maxer”

• 🧭 Whoop / Oura Ring – track REM, deep sleep, HRV

• 🛁 Epsom Salt Bath – magnesium through the skin, instant calm

• 🪨 Weighted Blanket – improves parasympathetic response

• 🔴 Red Light at Night – safe, sleep-friendly glow

• 🍃 Lavender diffuser – calm your senses before you hit the pillow

• 📓 Night journal – dump the thoughts, clear the mind

🛠️ 1-Week Sleep Maxer Challenge

MINDFUL PRACTICE 💤 

MAX BREATHING 😮‍💨 

🧘‍♂️ Sleep Breathwork: Two Techniques That Work

Want to quiet your mind and drift off faster? These two breathwork methods are simple, powerful, and science-backed.

📦 Box Breathing (4-4-4-4)

Use when: You feel stressed, anxious, or overstimulated before bed.

How to do it:
🫁 Inhale through your nose for 4 seconds
⏸ Hold your breath for 4 seconds
🌬 Exhale slowly through your mouth for 4 seconds
⏸ Hold again for 4 seconds
🔁 Repeat for 2 to 4 minutes

Why it works:
✅ Balances oxygen and CO₂
✅ Calms the nervous system
✅ Sharpens focus in the day, and relaxes the mind at night

🌙 6-7-8 Breathing (aka 4-7-8 in some circles)

Use when: You must fall asleep fast or shut off mental chatter.

How to do it:
🫁 Inhale through your nose for 6 seconds
⏸ Hold for 7 seconds
🌬 Exhale slowly through your mouth for 8 seconds
🔁 Repeat for 4 to 6 cycles

Why it works:
🧘‍♀️ Long exhale stimulates your vagus nerve
💓 Slows heart rate, lowers cortisol
🌊 Promotes deep, restorative breathing, perfect for sleep

Remember 💭 :
Pair with magnesium glycinate 30 minutes before bed for even deeper rest 💤

I stay up late and lose sleep crafting these editions… because I don’t sleep on your feedback. Your comments shape and grow this newsletter—drop a line and let me know what hit, what helped, and what you want more.

Until Next Edition,

Coach DC 

^{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.}