Waking up between 1-3 AM is a natural process as your body reheats to avoid hypothermia. To fall back asleep, avoid activities that raise your heart rate (like getting up), which should stay below 60 BPM. Use 4-7-8 breathing to relax instead.

Forget complex sleep metrics; the single highest-value biomarker to track for sleep quality is your resting heart rate just before bed. Actions that lower it (e.g., early final meal, no screens) are beneficial, while those that raise it are detrimental. It provides a simple, actionable daily target.

Instead of obsessing over "fixing" issues like fatigue or bloating, reframe them as signals from your body. Listening to these cues allows you to understand and address underlying root causes, rather than just masking the symptoms with temporary solutions.

The primary constraint on breathing isn't the size of your lungs but a tense musculoskeletal system. A tight rib cage, shoulders, and back act like a crumpled can around a balloon (your lungs), preventing full inflation.

The brain clears metabolic waste via the glymphatic system, which functions optimally during sleep-induced inactivity. Research indicates that sleeping on your right or left side, with your head slightly elevated, is the best position to facilitate this crucial cleanup process.

Sleep apnea is a widespread, hidden epidemic affecting nearly a billion people globally, making it as common as diabetes. Symptoms differ by gender, often leading to misdiagnosis in women. This undiagnosed condition significantly increases the risk of Alzheimer's and other health problems.

Studies show that regularity—going to bed and waking up at the same time—outweighs sleep quantity in predicting all-cause mortality. People with the most regular sleep schedules have a 49% lower risk of premature death compared to those with irregular schedules.

Your wake-up time triggers a 14-hour countdown for melatonin release that evening. By waking up at the same time seven days a week, you anchor your circadian rhythm, ensuring you naturally feel tired at the right time each night. Bedtime consistency is secondary.

The brain's glymphatic waste clearance system works best at night. Mark Burnett suggests taking his supplement in the evening and sleeping on an incline using a wedge pillow to physically assist this natural drainage process, potentially boosting the supplement's effects.