You need 8 hours of sleep each night. But this is a lie. Here’s everything you need to know about it (and 6 fixes to improve sleep):
During the Industrial Revolution, factory owners split the 24-hour day: • 8 hours of work • 8 hours of leisure • 8 hours of sleep But there’s no evolutionary basis or science for exactly 8 hours. New data shows 7 hours is healthiest for most adults:
Before industrial life, humans rarely slept in one 8-hour block. Historical records show segmented sleep: • 1st sleep ~3–4 hours • A natural wake window • 2nd sleep until dawn Our bodies evolved for flexibility, not rigid 8-hour patterns.
How much sleep do you really need? 7 hours for most healthy adults. Less than 6 → higher mortality More than 9 → higher mortality ~7 hours of high-quality sleep hits the sweet spot for health and performance.
The cleanest, simplest sleep aid I use every night. Your nervous system will thank you👇 https://lvnta.com/lv_J3CBj2Zye...
Fix 1: Set a consistent sleep window. Your circadian rhythm runs on a 24-hour clock. If you constantly shift your bedtime/wake time, your internal clock falls out of sync. Aim for 7 hours in bed, same schedule 7 days a week.
Fix 2: Sleep environment. • Block screens 1 hour before bed (blue light suppresses melatonin.) • Keep room cool (Core temp must drop 1–2°F to enter deep sleep). • Blackout curtains + silence = more REM The goal is to maximize your deep sleep and REM sleep.
Fix 3: Nasal breathing. Many adults mouth breathe during sleep, reducing oxygenation and sleep quality. Mouth tape is a simple tool to encourage nasal breathing. Benefits: • Fewer nighttime awakenings • Deeper, more restorative sleep • Less snoring and dry mouth
Fix 4: Morning sunlight within 30 minutes of waking. Light is your circadian anchor. 10–15 mins of outdoor sunlight in the morning improves: • Sleep latency (fall asleep faster) • Deep sleep percentage • Daytime energy and mood Skipping this delays your body clock by hours.
Fix 5: Optimize your sleep position. Your sleeping posture impacts: • Airway (snoring, apnea) • Spine alignment (pain, mobility) • Drainage (brain detox) Best option? Side sleeping. It supports spinal health + boosts brain waste clearance during deep sleep.
Fix 6: Use simple, proven supplements. • Magnesium glycinate → calms nervous system • Glycine → enhances deep and REM sleep • No caffeine after 2PM → reduces sleep onset latency These compounds support your natural sleep architecture, without sedating you unnaturally.
The cleanest, simplest sleep aid I use every night. Your nervous system will thank you👇 https://lvnta.com/lv_J3CBj2Zye...
Sleep happens in 4 stages, and each one plays a role in recovery: • Light sleep → transition • Deeper light sleep → body relaxes, temp drops • Deep sleep (NREM) → physical repair, growth hormone release • REM sleep → brain repair, memory, mood
REM sleep and deep sleep are where the magic happens. During these stages, your body releases: • Growth hormone → rebuilds muscle and tissue • Testosterone → supports metabolism, libido, mood • BDNF → strengthens memory and learning Sleep is your highest ROI health tool.
Credit: The Economist for the amazing video. I hope you've found this thread helpful. Follow me @HumanUpgrade_ for more. Like/Repost the quote below to help others:
@HumanUpgrade_ I've got a better answer; How about everyone is different? Some people are good on 6, some on 7, me ? Best on 7.5 to 8 hrs of sleep 😉
@HumanUpgrade_ Your thread is going viral! #TopUnroll https://threadreaderapp.com/th... 🙏🏼@waibeeb for 🥇unroll
@HumanUpgrade_ Get the most important bone in your body alligned and thats it. The atlas (C1 vertebra)
@HumanUpgrade_ Can we get rid of daylight saving time? That's really the only sleep fix I need.
@HumanUpgrade_ Sleep isn’t rest — it’s reconstruction. Growth hormone. Testosterone. BDNF. Your recovery system is smarter than any supplement stack. Respect your sleep like your training. It’s where the real gains happen.
@HumanUpgrade_ I thought it was a gimmick but I actually sprayed the lavender spray that sat on my bed table for years on my pillows/bed and slept great last few nights!
@HumanUpgrade_ @bryan_johnson showtime
@HumanUpgrade_ @grok Can you validate this?
@HumanUpgrade_ I sleep 4/5 hours each night THEN I sleep 2 more during the day. This is the way. The Spaniards knew what they were doing 🫶🏻
@HumanUpgrade_ I Never sleep 8 hrs., usually 5 or 6. Feel great, haven’t even had a cold in five years. I also only eat when I’m hungry and drink when I’m thirsty.
@HumanUpgrade_ If i did the math correctly, reducing 8 hours of sleep a day to 6 would give you back 30 days over an entire year.
@HumanUpgrade_ Great thread!
@HumanUpgrade_ fuck all this bullshit. ive had 4h sleep/day for the last 20years and i don't know a healthier person of my age than my self.
@HumanUpgrade_ Your sleep supplement has all the good things I like but all the shitty fillers.
@HumanUpgrade_ And another synthetic food 💊 promotion! No thanks
@HumanUpgrade_ Temuan ini membenarkan kebiasaan tidur Rasulullah, dari habis Isya, sekitar pukul 20:00 hingga bangun lagi di pukul 03:00 dinihari untuk Tahajuud