"Sweet Dreams are Made of These: Simple Tips for Better Sleep"

Welcome to the first email newsletter from Innately Human. Part of my brand that covers all topics relating to getting you to live your best life and stop wasting your potential. This is a topic I am very passionate about, as I believe this world is in desperate need of your light, and it would be a crying shame to deprive the world of that any longer. 

I started this newsletter to answer the questions that people ask me every day. How do I do so much every day and seemingly make it look easy? Well, the truth is, it's not always easy. But I wouldn't be able to get an MBA simultaneously with my Medical degree, or build a thriving content career, and have happy, healthy relationships in my life if I didn't have strong systems built-in to my day-to-day living. I'm not telling you any of this to brag, quite the opposite. I truly want to help. In this newsletter, I'll show you how to incorporate life-changing information all the way from cutting-edge science to age-old wisdom from some of history's greatest thinkers into your everyday life. I'll do all of this in a simple, easy-to-understand way. My usual style. So, what are we waiting for? Let's jump into our first topic: Sleep

You may be wondering why I am starting with sleep for the first email. Well, that's how important good sleep is. It doesn't take a genius to figure out that you perform significantly better and have much better decision-making and emotional resilience when you sleep well. So, let's talk bout that. 

As you now know, sleep is crucial for physical and mental health. It helps to maintain a healthy immune system, regulate appetite and weight, and support normal growth and development. In addition, sleep is essential for brain function and can improve mood, memory, and cognitive performance.

Unfortunately, a significant number of people do not get enough sleep. According to the Centers for Disease Control and Prevention (CDC), about 35% of adults in the United States get less than the recommended 7 hours of sleep per night. And an even lower number actually gets the quality restful sleep that is required for optimal recovery.

So, what can you do to improve your sleep? Here are my easy-to-follow tips:

1. Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet, and use a comfortable mattress and pillows. The optimal temperature for sleep is around 65 degrees Fahrenheit. So a lot colder than you think!

2. Establish a bedtime routine: Try to go to bed and wake up at the same time every day, and spend the hour before bed winding down and relaxing. Create a bedtime ritual. An example would be to brew a nice hot cup of decaf herbal tea and drink it while reading a book (paperback, no screens). Humans are creatures of habit, do this every night, and you will notice results within a week.

3. Avoid screens before bed: The blue light emitted by screens can disrupt your body's production of the sleep hormone melatonin. Seriously, stop acting like this isn't a thing just because you want to watch Netflix. We have sound data supporting this. You need to limit screen time before bed.

4. Avoid caffeine and alcohol before bed: These substances can interfere with sleep. Any caffeine after 4 pm (latest) will negatively affect the quality of your sleep. Just because you can fall asleep doesn't mean that you are getting restful sleep. The same goes for alcohol.

5. Get regular exercise: Regular physical activity can help improve sleep quality. Similarly to caffeine, try not to exercise too late if you can help it. This increase in heart rate will spike cortisol and make it harder to sleep.

By prioritizing sleep and adopting healthy sleep habits, you can improve your overall health and well-being, as well as mood, happiness, and productivity. The importance of sleep should not be underestimated. Make it a priority in your life, and you will see the benefits.

“A good laugh and a long sleep are the best cures in the doctor’s book.” - Irish Proverb

I truly hope you found value in today's email. If you did. Feel free to reply telling me what you liked the most, and any topics you want me to cover in the future :) Also, if you have anyone that you think would benefit from this advice, feel free to send them this so they can sign up! (Moms, dads, siblings, friends... we all want them to live their best life!)

With Love, 

Matt (ZiggyMJ)