The Wellness Report #5: Why Sleep Isn’t Just Sleep Anymore
Nutriburst Vitamins
July 4, 2025
The Science of Better Sleep
During deep sleep (slow-wave sleep), your brain consolidates memories and removes waste via the glymphatic system - a sort of nightly rinse cycle for your brain cells. This process helps prevent cognitive decline and keeps your mental clarity sharp> According to 2023 research, deep sleep is when your brain clears beta-amyloid - the same protein linked to Alzheimer’s disease.
Sleep deprivation can reduce insulin sensitivity by up to 40%, mimicking the markers of Type 2 diabetes. Growth hormone peaks during deep sleep. So, in short: the quality of your sleep affects how your body burns energy, stores fat, and recovers from stress. Chronic sleep loss can even reduce the brain’s ability to suppress negative thoughts, which may explain those 2 a.m. spirals.
What Actually Improves Sleep? (And What Doesn’t)
With wellness influencers stacking hacks like weighted blankets and magnesium spray, it’s easy to lose sight of the basics. But when it comes to sleep, the boring stuff works best. 1. The Foundational Habits- Keep a consistent sleep-wake schedule, even on weekends.
- Avoid blue light 1–2 hours before bed. Screens reduce melatonin by up to 50%.
- Wind down with non-stimulating activities: reading, journaling, or light stretching.
2. Environment Changes That Work
- Keep your bedroom cool (16–18°C), dark, and quiet. These conditions improve slow-wave sleep.
- Consider blackout curtains or an eye mask if light pollution is an issue.
3. Light = Your Sleep’s Best Friend and Worst Enemy
- Get 10–30 minutes of natural light in the morning. It helps regulate your circadian rhythm and improves melatonin secretion later.
- Avoid bright lights after 9 p.m. Think candles, lamps, or red-shifted bulbs.
4. Nutrition & Supplements
- Avoid caffeine after 2 p.m. Its half-life is ~5–6 hours.
- Magnesium (especially magnesium glycinate or bisglycinate) has been shown to improve sleep onset and reduce nighttime awakenings in people with low levels
- Ashwagandha (standardised KSM-66) has been linked to improved sleep efficiency and reduced cortisol levels in small human trials.
So… Should You Try Sleep Maxxing?
Here’s the truth: You can’t out-hack a nervous system that’s constantly in fight-or-flight. And while some gadgets and biohacks have merit, they only work if the foundations are there. The real secret? Sleep maxxing doesn’t mean doing more. It means protecting your rest like it matters, because it does.