For those who struggle with sleep, it's important to consider the timing and duration of naps, ideally taking them earlier in the day to avoid sleep disruption at night.

You spend a third of your life sleeping, so it's essential to prioritize sleep as it forms the foundation for all other longevity therapies.

As we age, the decline in deep sleep begins in our mid to late 30s, significantly impacting sleep quality and overall health.

Sleep is critical for recovery; if you're chronically underslept, it undermines your training efforts regardless of your program or diet.

Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your sleep.

If you wake up in the middle of the night, it may be due to an early melatonin pulse or anxiety; adjusting your bedtime can help.

Caffeine can disrupt sleep quality, so it's important to time caffeine intake appropriately to avoid negative effects on sleep.

Body position during sleep is critical for ensuring that the sleep you get is optimally restorative.

Just one dose of caffeine in the evening can decrease the amount of deep sleep by 20%.