you up? it's me, sleep 😴

how to sleep guide

What if there was a free, science-backed way to improve your mood, lower anxiety, boost memory, and even protect your heart? You’d be all over it, right? Well, it exists—it’s called consistent, quality sleep.

The latest TikTok trend, “sleepmaxxing,” has people hyper-focused on optimizing their sleep routines, with influencers sharing tips, tricks, and some pretty wild ideas. From luxury gadgets to supplement mocktails, some of these hacks are more hype than help. But the core idea—prioritizing quality sleep—is something I work on with my patients every day as a mental health doctor.

By the way — if you want to see my “rankings” of different sleepmaxxing hacks, watch my latest IG video here:

Let’s dive into the real benefits of great sleep, the risks of neglecting it, and the simple, evidence-based ways to max out your rest without breaking the bank. And stick around till the end of the newsletter and I’ll give you my 1 page PDF: How To Sleep.

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Why Sleep is the Best Medicine

Sleep is the ultimate multi-tasker. It improves brain function, strengthens the immune system, supports emotional regulation, and reduces the risk of chronic diseases like heart disease and diabetes. It’s even been shown to help maintain a healthy weight by balancing hunger hormones.

But here’s the catch: many of us don’t get enough of it. Between late-night doom-scrolling, stress, and caffeine overload, sleep often takes a back seat. Sleepmaxxing—if done wisely—can help us reclaim those precious hours of rest.

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The Risks of Poor Sleep

When we sacrifice sleep, the effects show up fast:

• Mood & Mental Health: Poor sleep increases anxiety, depression, and irritability.

• Brain Fog: A lack of rest impairs memory, decision-making, and focus.

• Physical Health: Chronic sleep deprivation can lead to a weakened immune system, high blood pressure, and even a shorter lifespan.

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5 Evidence-Based Tips for Sleepmaxxing

Forget the expensive gadgets and extreme hacks. Here’s what really works:

1. Build a Sleep Cave
   Make your bedroom a sanctuary for sleep. Keep it dark (use blackout curtains or an eye mask), quiet (earplugs or white noise machines work wonders), and cool (below 70°F is ideal).

2. Create a Pre-Sleep Ritual
   Train your brain to wind down with a consistent routine. My go-to is a warm shower, skincare, reading something calming, and turning on soothing rain sounds.

3. Be Strategic About Light & Activity
   Get plenty of daylight (with sunscreen, of course!) and exercise regularly to sync your circadian rhythm. But avoid intense workouts or bright screens right before bed.

4. Watch What You Consume
   My rule is to skip caffeine after 2 PM since it has a half-life of 5-6 hours. This means that a 4 PM coffee leaves half the caffeine in your system by 10 PM, disrupting sleep by blocking adenosine, the chemical that makes you tired. Limit alcohol and heavy meals at night, as they can also disrupt your sleep cycles.

5. Don’t Force It
   If you can’t fall asleep within 20 minutes, get up and do something calming—like folding laundry or reading a dull book—then try again. Sounds counterintuitive, I know, but trust me - it works.

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Sleepmaxxing Is About Consistency, Not Perfection

As with any health goal, progress beats perfection. Even small improvements to your sleep hygiene can lead to big gains in how you feel physically and mentally.

Finally, here is your 1-page PDF guide, “How To Sleep”:

Thank you for reading.
I’m so grateful you’re here. Thank you for investing in your health and taking steps toward a balanced life. We’re in this together.

Let’s keep the conversation going:
Let me know: What’s your biggest sleep struggle? Or do you have a sleep hack that works wonders for you? Share in the comments—I’d love to hear your thoughts!

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If you found this newsletter helpful, forward it to a friend or family member who might enjoy it too. And if you haven’t yet, subscribe below!

Sources:

• Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/

• https://www.cdc.gov/sleep/about/index.html

• https://www.ucsfhealth.org/education/improve-your-sleep-hygiene

• https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health?utm_source=chatgpt.com

Disclaimer:
This newsletter is for informational purposes only and does not constitute medical advice. The content shared is based on evidence-supported research and my personal experiences but is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your personal doctor or a qualified healthcare professional before starting new treatments, making changes to your health routine, or addressing specific medical concerns. This content does not establish a doctor-patient relationship. While I strive for accuracy, the information may not apply to your unique situation.

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Wishing you balance, health, and peace.

Dr. Jake