The National Institutes of Health (NIH) emphasizes that sleep plays a vital role in your overall health and well-being throughout your life. Quality sleep impacts nearly every system in your body: your heart and circulatory system, metabolism, respiratory function, immune response, and even your ability to process how much sleep is enough. [source: nih.gov]

Clearly, sleep is universal—we all do it. Yet, as we hustle to survive and compete in today’s high-speed world, we often sacrifice the profound benefits sleep can offer. We’re learning more every day about how critical good sleep is, and how many of our habits unknowingly sabotage it.

The Power of Autophagy

Let’s start with something remarkable: autophagy—a natural cellular “recycling” process where old or damaged proteins are broken down and removed. This only happens during fasting states, most commonly during sleep. Autophagy is the scientific backbone behind the intermittent fasting movement, and for good reason.

To support this process, aim to eat your final meal at least 3–4 hours before going to bed. Give your body the chance to do what it’s built to do—clean, repair, and protect. This process is known to help prevent viral, fungal, and bacterial infections.

Sleep Without the Shortcuts

In a world obsessed with optimization, we often get sleep completely wrong. There’s a pill for everything—but just because something knocks you out doesn’t mean it’s helping you rest. Many substances, including alcohol, sleep aids, and supplements, may sedate you but disrupt the brain’s natural sleep architecture.

If you’re waking up tired, consider taking a break from your usual sleep crutches. Ditch the nightcap, sleeping pills, or other enhancers for 30 days and pay close attention to how you feel. You may be surprised by what happens when your body returns to its natural rhythms.

My Sleep Evolution

Personally, I’ve aligned myself more closely with a natural circadian rhythm—usually asleep by 9 p.m. and awake by 5 a.m. It now feels completely normal, even to the point where “sleeping in” means getting up at 5:30 or 6 a.m.

For a long time, my mornings began with exercise, meditation, journaling, reading—and several cups of coffee. Only about a year ago did I start questioning whether that caffeine was affecting my sleep quality. I cut it out for 30 days, and the difference was undeniable. My sleep became deeper, more consistent, and more restorative. I ended up staying off coffee for 9 months. Now, I’ve returned to just one cup—but only after I’ve been awake for a few hours. That feels like a healthy balance.

Create an Analog Sleep Sanctuary

I also encourage setting up an analog bedroom. Keep your phone, TV, and computer out of the sleeping area as much as possible. There’s nothing more disruptive than instinctively grabbing your phone at 2 a.m., only to be triggered by a news headline or email notification. That can cost you an extra hour of rest—and a sluggish start to your day.

Quiet the Mind

And perhaps most importantly—let go of excessive thoughts. Mental clutter can be just as disruptive as screen time or caffeine. Learn to slow your breathing, meditate, and release the mental baggage before sleep. It’s not about fixing every thought; it’s about prioritizing rest.

Subtraction is the Secret

Much of this advice is about removing rather than adding. That might feel counterintuitive in a world that sells solutions. But sleep is simple. Create space for it. Remove the distractions. Let your body—and brain—recover.

And if you ever have the time during the day, don’t be afraid to nap. Some of the most successful and brilliant minds in history did.