Waking up after a night of bad sleep or simply a night without enough sleep is horrible.
Not only do you feel terrible and long for more sleep, but you know the day ahead of your is going to be tough - the headaches, the tired eyes, the lethargy, the fatigue...
No amount of coffee or fancy nootropics are going to get you out of this mess.
Worst though is when this happens every day - you never catch up on that precious, blissful sleep and enter a state of chronic sleep deprivation.
I don't want to alarm you - but as I will explain in great detail below, such a state is very damaging to your health.
Fortunatley though there are some simple things you can do to rid yourself of chronic sleep deprivation.
I have split this article up into 3 sections:
This section is rather alarming because it showcases the devastating sleep deprivation epidemic prevalent in society today. Sleep disorders, which are more common than you'd think, also contribute to that problem.
So let's get started the right way...
1 in 3 Americans, on average, is not getting 7 hours of sleep a night . That means that 1 in 3 Americans are chronically sleep deprived.
On average, people are getting about 6.5 hours of sleep each night. And sure: If these 6.5 hours had high quality, there would be less of a problem.
But due to damaging habits such as technology use in the bedroom, however, different sleeping times across the week and coffee drinking in the evening, quality isn't nearly what it should be either.
And that's a shame...
So just sleeping more is thus not the answer.
(You'll find many reasons why that's the case later on in this blog post.)
People are spending tons of money on getting better sleep though:
40 billion dollars a year are spent on sleep improvement. That number stems from 2015 and is projected to grow to ~50 billion next year (2020). With the possibilities to increase deep sleep, I wouldn't be surprised if the sleep improvement industry grew dramatically to $75 billion in 2025.
Sleeping is hot, and with good reason:
Besides the 1 in 3 people who are chronically sleep deprived, another third is probably not hitting high deep sleep percentages.
Anyone who has started using a sleep wearable such as the Oura Ring may get a shock to see how terrible their sleep really is.
Still, this does leave a big chunk of people who seem to do 'OK' when it comes to sleep. But 'OK' is not great.
In fact, ongoing average quality sleep may be even more dangerous than poor quality.
Let me explain:
With complete sleep deprivation at least you know your health is deteriorating. You see it and feel it. The link between declining health and bad sleep is clear.
With average sleep quality, you're often not realizing the impact it is having on your health as the immediate effects are not as pronounced.
I talk about this effect in more detail in the article The Importance of Feedback For Improving Sleep, Health & Performance (and it's why I have all my clients use a sleep tracker).
And yet, great sleep probably has massive advantages over average in the long run.
Fortunately, the tide is turning in society's conception of sleep.
For instance, Silicon Valley companies now allocate workspace to areas in which you can meditate or sleep. Flexible work schedules have become a possibility - a blessing to morning birds and night owls.
Fixing an adult's sleep misses the point though. More action is needed:
It's not just adults who are getting hammered by sleep deprivation. The teenage sleep problem may be far worse for several reasons:
And how about children?
At least these poor minors are getting what they need, right?
Children, unfortunately, are also sleep deprived.
And that problem is even getting worse. Children between 6 and 12 years old are missing out anywhere between 1 and a whopping 5 hours of sleep each and every single school night.
All of the undersleeping during school and work days builds up sleep debt:
Say you skip a night's sleep one day. The next day you sleep 6 hours. And the following two nights you're in bed for 11 hours to make up.
Alternatively, you could have slept 7 hours a night for 4 days straight.
Under both scenarios, you'd have a total of 28 hours of sleep spread over 4 nights.
Sleep quality is way better during the second instance.
Simple: even though the deep and REM sleep phases will be proportionally more predominant during the 11 hour nights, they do not compensate for the loss of the 0 and 6 hour sleep times. You accumulate what is called "sleep debt" as a consequence.
And like government debt sleep debt will also never be repaid.
Just see sleep debt this way:
Say you smoke cigarettes for 5 days a week and then quit on the weekends. In that case, your lungs will be in a poorer condition than if you didn't smoke at all. Poor sleep thus always damages your health.
It's not just sleep quantity that matters though. An even biggest issue with getting adequate sleep quality are sleep disorders.
The story gets even worse before it gets better. So fasten your seat belt once again:
About 50 - 70 million Americans currently have a sleep disorder that prevents them from attaining quality sleep at night. That's a whopping 1 in 6 people.
Sleep disorders including insomnia, sleep apnea, restless legs, and narcolepsy, all lower sleep quality. Let's go over these conditions one by one:
If you've got a condition such as sleep apnea or narcolepsy then make an appointment with your physician.
This guide is not meant to manage or treat these conditions, although many of the later tips for deep sleep will improve your sleep quality almost regardless of your sleep condition.
And it's not just sleeping conditions that lead to deterioration in health:
Reversely, many health conditions affect your sleep quality. Let's look at a few conditions and observe their effect:
As you can see, many health conditions can cause problems in sleep quality - leading to further health deterioration.
Lowered sleep quality in these conditions doesn't mean you're helpless--instead, it means you need to double down on improving the amount of deep and REM sleep you get.
In the next section, I'll consider the problem sleep deprivation has in causing health deterioration. Poor sleep thus causes disease, and disease further makes your health come down.
Sleep conditions are more prevalent than you'd think and cause a deterioration in sleep quality. Once you get a chronic health condition, such as heart failure or cancer, you'll generally also lower your sleep quality. Many people are also chronically sleep deprived in today's society.
I've often talked about the "poison drip" in this blog. The poison drip is an almost imperceptible source of damage that wreaks havoc on your health over time.
Air pollution is one example of a poison drip - many people breathe polluted air while never consciously being aware they increase their risk for heart disease, Alzheimer's, diabetes, and lung cancer.
Sleep deprivation is another poison drip. Why? Well, many people are so sleep deprived in today's society that they've never even felt the difference between great sleep and a continuous state of sleep deprivation.
Only after you've fully optimized your sleep will you realize how sleep deprived you were for a long time.
I realized that effect myself in 2014 when I installed an app on my computer to reduce blue light emissions. I immediately became sleepy and realized I just found a game changer - but I also realized that something in my environment has lowered my sleep quality for most of my life (for the full story on how I turned my sleep and health around, be sure to read my article The Secret To A Great Nights Sleep).
This section considers 15 different health effects of sleep deprivation are considered. The goal of showing you all these effects is to demonstrate that optimizing sleep quality is non-negotiable.
So let's get started:
Had a bad night of sleep?
The first thing impacted will be your immune system.[1, 2, 3]
Inflammation, which is closely intertwined with immune system functioning, is raised after sleep loss for example.[1; 6] In fact, sleep deprivation has similar effects upon inflammation as if you were alcoholic or depressed.
Inflammation is chronically raised in many modern conditions such as cancer and diabetes.[4; 5]
Over the long term, you'll want to keep your inflammation levels down. (If you want to test your inflammation markers, do a CRP test with LetsGetChecked).
The effects of sleep loss go beyond inflammation though. Poor sleep also makes you more susceptible to a common cold, for example.
The immune system is even directly dependent on your circadian rhythm because it is (or should be) more active during later in the day and less so late at night. That immune system is also regulated sleep itself by making you rest when you're hit with an infection.[8; 9]
So mom and grandma were right: get your sleep if you want to stay strong.
Another shocker for a sleep-deprived society:
In women, the risk for breast, ovarian, and uretal cancer increases.[10, 11, 12, 13] For men, unfortunately, an increased risk of prostate cancer may exist.[15, 16, 17, 18]
Gastrointestinal cancers also increase with excessively short sleep duration.[21, 22, 23, 24, 25] Shift work heightens that risk, simply because it leads to circadian disruptions 24-7.
Additionally, if you've got sleep issues, such as sleep apnea, poor sleep quality, or insomnia, cancer risk directly goes up.
In fact, sleep deprivation directly fuels tumor growth in rat studies.[19; 20] Sleep fragmentation - i.e. waking up frequently during the night - is also responsible for that growth.
Even if you're so unfortunate to be struck by cancer, improving sleep quality may lead to a better prognosis over time.[25; 26]
Sorry about the depressing findings...
But remember: It's never too late to start sleeping better...
Remember the mentality of world leaders in the 80s? Both Ronald Reagan and Margaret Thatcher prided themselves on their ability to get by on 4 hours of sleep.
Elon Musk is even worse today - with his so-called "120-hour work weeks". 120 hour work weeks leave 48 hours for sleep, which is a bit under 7 hours at the maximum.
But as Elon needs time for other activities such as seeing his kids, traveling to work, showering, and socializing, not much time is left for sleeping.
His stress levels are so high that he needs "Ambien" to fall asleep - a prescription drug that knocks you out.
The end result is making many very stupid strategic errors in the last years, such as:
Please Elon, sleep more and you'll be an even more productive person (and save your company from bankruptcy!)
All these aforementioned actions are signs of deteriorating brain function under sleep deprivation.
Unfortunately, sleep loss also directly causes brain diseases such as Alzheimer's. In fact, both the aforementioned Reagan and Thatcher developed Alzheimer's in their later years.
Several plaque proteins such as "beta-amyloid" and "tau proteins" prevent brain cells from communicating in Alzheimer's also increase in quantity with sleep deprivation.[27; 28]
That plaque, in turn, decreases sleep quality by itself. In a sense, a vicious cycle of sleep deterioration is thus begun due to plaque formation.[30; 31]
In plain English, Alzheimer's deteriorates your brain condition and sleep deprivation has everything to do with causing that problem.
Even one night of sleep deprivation already causes a buildup of plaques in the brain by 25-30%.[32; 33] And the more sleep deprived you are, the quicker the (precondition to the) disease progresses.[34, 35, 36]
But there's good news:
Good quality sleep assists in removing excessive plaques from the brain. Sleeping less thus only creates the illusion that you have more time.
Remember that time you skipped a night of sleep or when you just slept very poorly?
One of the first capacities to suffer is your ability for self-control. You'll be acting more impulsively and you'll have a decreased capacity for keeping your focus.
Decision-making quality also takes a hit.
The results regarding self-control are far-reaching. You're more prone to engage in criminal behavior if you're sleep deprived, for example. That risk of engaging in crime is directly explainable through a sleep loss-induced decrease in self-control.
Want to get some work done? Sleep deprivation undermines your capacity to keep your attention on the task and increases procrastination.
The only downside of the studies I've been citing is that they're mostly associative studies--no direct causal role can be posited (yet).[37, 38, 39]
And to be very clear: you don't need to skip a night or two to become an impulsive wreck. Even minor sleep losses like getting 6 hours of sleep a few nights in a row instead of 7 or 8 already decrease self-control.
Sleep loss leads to all kinds of "depravities", such as:
So yes, sleep deprivation brings up the worst in you.
And what's even worse?
You may not even consciously perceive how toxic your behavior becomes if you're sleep deprived. Why? Many people counterfactually rate themselves as functioning reasonably well even though they don't after a poor sleep.[63; 64]
Now you begin to understand why I said that most people need to experience high-quality sleep first, before realizing they were sleep deprived for a long time.
Moving on to another big problem:
Sure, I've talked about sleep deprivation increasing your risk of making poor food choices and overeating.
But will you get overweight and sick because of that behavior? You're only overeating once, right? Next Monday you'll be eating healthy again, so there's no problem.
Not so quick...
Very few people miss just one night of quality sleep. And not only will these people be continually at risk of eating too much of the wrong foods, the way their body processes these foods is also negatively affected.
Sleep deprivation is strongly associated with diabetes, for example. The question then becomes: what's first, the sleep deprivation or diabetes?
The answer is the former - although it's not just sleep deprivation causing diabetes, of course.[66; 67] The case can nonetheless be made that sleep deprivation contributes to diabetes.
Blood sugar levels will get dis-regulated with sleep loss, for example. The reason for that finding is that carbohydrates (such as glucose) are more prone to stay in the bloodstream while not being taken up by your cells with poor sleep.
Appetite also increases, as you already know.[68; 70]
Even kids are affected by the trend of sleeping less, increasing their obesity risk.[76; 77] Sad but true, once again...
Bottom line? A greater risk of obesity and diabetes.[69; 71, 72, 73, 74, 75]
I'm often talking about "all-cause mortality" on this blog. All-cause mortality is an aggregate of all possible risks of dying. In essence, your risk of dying of a heart attack, a car accident, and old age are all included in that metric.
Having a short sleep duration increases that mortality metric with 12%, while (excessively) long sleep is associated with a 30% risk increase.[78; 79; 81] Some caveats do exist with these studies though, including the fact that they often depend on surveys which are commonly inaccurate.
The most interesting finding to me is that sleeping very long is consistently associated with poorer health outcomes.[82; 84] Those outcomes almost certainly lead to decreased lifespan.
Overall health and inflammation may also determine how destructive short or long sleep duration are. So if you're only sleeping 6 hours a night but you're otherwise in excellent health, there's less to worry about.
And the journey through "inferno" continues:
Your circadian rhythm plays a tremendously important role in the gut microbiome - the mass of bacteria found in your gut.
These bacteria can even alter your circadian rhythm in turn.[85, 86, 87] The reverse is also true: circadian disturbances affect the gut microbiome.
In rat studies, sleep disturbances lead to alterations in bacteria populating the gut that are not positive. Human studies exhibit the same findings. The end result is that your body processes carbohydrates differently, for example, leading to higher blood sugar levels with sleep deprivation.
Much more research is needed to research this connection in more detail though. I'll be waiting impatiently on those results.
Sure, I've previously mentioned that sleep loss causes a decrease in attention span. The problem gets worse though - many brain functions are affected:
Such thinking skills include creativity, memory, and abstract thinking. Let's consider them one by one:
Higher-order human thinking skills such as creativity and abstract thought are negatively impacted.[91; 92]
As a result, you'll less likely think outside the box. With a lower ability to think outside the box your problem-solving ability is adversely affected.
The simpler the task, the less it is impacted by sleep deprivation. Routine jobs thus remain doable, while complex work becomes more and more difficult. Unfortunately, it's complex high-level thinking skills that pay well in today's society, not routine work.
Additionally, working memory is also negatively affected by sleep deprivation. Working memory denotes your brain's ability to keep multiple pieces of information in the back of your head at the same time - a 10-digit phone number is an example.
Poor sleep simply allows you to remember fewer digits or visual objects in that working memory.[93, 94, 95] Filtering out incorrect information (ignoring distractions) becomes more difficult as well.
What's even worse is that your full working memory only recovers only a few days after losing a few hours of sleep.
Spatial and emotional working memory is also reduced, although the former is only studied in mice.[96; 97] Spatial memory consists of your ability to remember the place of objects in space, and emotional working memory is your ability to ignore emotional distractions (such as angry faces).
Sleeping well has the opposite effect: you'll make quicker improvements when training your working memory.
Remember that both deep and REM sleep are needed for memory formation?
Well without high-quality sleep your long-term memory takes a hit. A brain area called the "hippocampus" is responsible for that effect.[99, 100, 101]
Sleep depriving mice causes memories not to consolidate in the brain. Younger mice experience a bigger memory-inhibiting effect than older ones.
A simple analogy to understand that the inability to form memories is the idea of a hard drive. If you don't save a Word file on your computer, you won't be able to access it later.
So if you study for an exam and memories don't consolidate due to poor sleep, you won't remember what you've attempted to cram into your head.[104, 105, 106, 107, 108]
All your efforts down the drain...
Other cognitive domains, such as "processing speed", are also negatively affected under sleep deprivation.
Processing speed is a simple measurement of how quickly your brain works. With sleep deprivation, your brain will simply work slower - just like getting a downgrade on computer speed.
Bottom line: Sleep well to think well.
I've got an interesting story regarding sleep and brain function. I recently experimented with the nooptropic Qualia Mind. In this experiment, I did some cognitive testing before using this brain enhancing supplement and then again after 4 weeks of use.
The results were amazing - my cognitive function increased by 7.5% in a space of 4 weeks! But, Qualia Mind also increased my deep sleep score (as measured by my Oura Ring) by 50 minutes in this same period (You can read the full write up from this experiment in my article - Qualia Mind Review - Extraordinary Deep Sleep & Cognitive Benefits).
Now, was the cognitive improvement a result of the ingredients in Qualia Mind? Or, did Qualia Mind actually help my sleep which in turn increased my memory and brain performance? I'm curious to hear your thoughts (leave them in the comments section below).
Feel like rubbish?
Maybe you've been chronically under-sleeping.
To be clear, an association exists between lower subjective well being and abnormal sleeping patterns (either long or short).[110; 111; 113] Good sleep, on the contrary, leaves you more satisfied.
A very strong argument can be made that poor sleep makes you less happy - an observation that can be verified by almost anyone.
The relationship between depression and sleep deprivation is more complex though, as sleep loss is also a symptom of depression.[114, 115, 116, 117, 118] In that case, it's harder to tell which came first, the chicken or the egg.
What's even stranger is that sleep deprivation often reduces symptoms of depression if you're depressed.[119; 120]
I don't know how to explain that finding, especially since:
What's the difference between "stress" and "anxiety"? Many different explanations exist - I consider these definitions mostly overlapping but describe someone as "anxious" if their capacity for action is inhibited, while stress doesn't necessarily prevent you from acting.
(Most of the definitions of stress and anxiety are actually incoherent because they overlap too much.)
Sure, stress is more technical as a definition, entailing a continually present "fight, flight, freeze or faint" response.[123; 124]
Sleep deprivation increases your anxiety levels. And if you're already chronically anxious, sleep deprivation ups the ante.
Animal studies, surprisingly, show the opposite effect. One reason may be that you're less inhibited under sleep deprivation...
Next, another problem you'd do well to avoid:
The story keeps getting worse...
Losing sleep increases both heart disease risk as well as the propensity for deterioration of predictors of heart disease such as high blood pressure.[125; 128; 129]
Simply put, sleep loss causes stress. Levels of stress hormones such as cortisol are actually altered in that case.[126; 127] After losing sleep, your cortisol levels will be about 40% higher that night.
Adrenaline levels also shoot up. Excessive adrenaline levels contribute to heart disease.[131; 132]
A part of the nervous system that's associated with the fight and flight response, called the "sympathetic nervous system", additionally becomes more active.
An increased risk of getting heart attacks and strokes. To be more precise, only strong associations exist. Everyone today knows that association (or correlation) does not equal causation.
Studies that do use causal inferences posit that in women, poor sleep more than doubles the risk of strokes and heart failure - men seem less affected.[133; 136]
Optimizing sleep quality, moreover, is also important for preventing heart and blood vessel disease.
Stroke risk also increases with poorer sleep quality. Both sleep disorders and sleep disturbances are the main risk factors in getting a stroke.[138; 139] Both shorter and very long sleep increases that risk.
Bottom line: sleep well if you care about heart health. It's not just the loss of love that can make you "heartbroken" - sleep deprivation has similar effects.
Slept for 4 hours, and now doing a quick gym workout to make you feel "awake"?
With sleep deprivation, you probably won't perform as well as you otherwise would.
Under sleep deprivation, exercise capacity becomes significantly lower. Endurance is generally more heavily impacted than maximal strength though.[142, 143, 144, 145]
Power output (i.e. explosive force) is usually not decreased with sleep loss, although findings are inconsistent.[157, 158, 159, 160, 161]
Heat and cold tolerance also go down with sleep deprivation - in fact, cold exposure is most affected.[148, 149, 150, 151] You may be aware of that effect from an inability to stay warm after losing sleep the night before. Your ability to lose heat also goes down though, making you heat intolerant as well.
So prior to an important competition, it's unwise to spend the night partying - even if you don't drink any alcohol. In such a case, lowered heat or cold tolerance can make the difference between winning and taking 4th place.
Your core temperature also becomes lower--a sign of slowing metabolism--after sleep loss.
Motor control, moreover, especially fine motor control is very heavily affected by losing sleep.[151, 152, 153] Sleep loss deteriorates motor control about as much as intoxication with alcohol.
Balance and stability also go down.
Without sleep, you also cannot learn new skills that depend on motor control - at least when looking at rat studies. So skateboarding or surfing practice might be much more useless if you're sleeping poorly. Weight lifting and running are probably less impacted.
Overall, your body just performs poorer when sleep deprived. If you're an athlete you'd do well continuing reading this blog post to optimize your performance.
There's yet another reason to avoid being sleep deprived as an athlete though:
And just when you thought things couldn't get any worse...
If you cut away a few hours of your sleep per night, testosterone levels will be about 20% lower after just one week. There's also an association with impaired sleep and lower testosterone levels.
A study with only a few men additionally showed that missing one night of sleep already significantly reduces testosterone levels.
So there's no way out: you need to sleep (well). Keep in mind that testosterone is also important for women - being supportive of both physical and mental wellness.[164, 165, 166]
In both sexes, low testosterone will decrease your ability to recover from workouts as well as overall well being, bone health, energy, heart condition, confidence, and cognitive performance.
And just when you thought my message couldn't become more depressing: Looks also deteriorate under sleep deprivation:
(Don't worry, this sad section is almost over)
Dark circles under the eyes 24-7?
Sleep deprivation may be the cause...
While unimaginable at first thought, sleep deprivation does lower skin quality.
And as you know by now, sleep deprivation can make your immune system go haywire. That immune system effect affects "collagen" production in the skin in turn. Collagen is a protein that keeps your skin firm and elastic.
Unfortunately, sleep deprivation is not merely in the eye of the beholder.
How do I know?
Other people, in fact, rate you as having less healthy skin when you've lost sleep. The effects are shocking, as red and swollen eyes, dark circles around the eyes, pale skin with wrinkles, and a drooling mouth are all attributed to you with sleep loss.
Bottom line: There's no way to hide that chronic sleep deprivation look. And to my knowledge, no makeup exists to cover up blood-shot eyes.
You appear as less attractive and people are less likely to socialize with you.
Chronic sleep deprivation is also associated with quicker skin aging.[169; 171] So women make sure to optimize your sleep quality before you buy any beauty creams.
Let's move on to the last but not least of problems:
Sleep deprivation causes an increase in mental problems. In fact, sleep loss and mental issues are interrelated.[172; 173] Symptoms of sleep deprivation and psychiatric disorders, moreover, also overlap.
So while you may experience hallucinations in a psychosis, you may experience the same after being sleep deprived for a few days.
Insomnia and mental issues are also very closely intertwined.[175; 176] Fixing sleep issues should thus be the primary goal for dealing with psychiatric illness.
Sure: say you've got Post-Traumatic Stress Disorder (PTSD) due to trauma. In that case, sleep is almost certainly disrupted, especially the REM part of the cycle.[177, 178, 179] That REM sleep is also important for emotional processing, and disruption of that sleep stage thus inhibits your ability to overcome PTSD.[180, 181, 182]
Of course, PTSD is far more complex than I'm letting on here, but sleep disruption is an important component that keeps the vicious cycle intact.
Bottom line? Sleep deprivation makes you sick, stupid, weak, evil, egotistical, infertile, anxious, stressed, and old(er).
And that's not the best you...
I could have included more topics, such as workplace productivity that goes down with sleep deprivation. Fatigued employees cost you $2,000 per year as an employer, for example, due to increased accidents and lowered performance.[664; 665]
But you get the message.
So let's consider the topic of conflicting evidence with regard to sleep deprivation studies:
Believe it or not, some studies find no negative side effects of skipping a night of sleep.[146; 155]
Such studies are in the minority, however. For every study showing no effect of sleep deprivation, another 10 or 20 to demonstrate that an effect does exist.
The bottom line is that everyone can cherry pick a few studies to show that "sleep deprivation doesn't matter". The totality of the evidence points the opposite undeniable picture though...
Want more proof for the lunacy of that statement? Let's look at sleep deprivation from another angle:
Many studies I've quoted from the 1990s and 2000s still allow participants to be sleep deprived. Examples are only letting them sleep 6 hours per night or even having them pull an all-nighter.
With new evidence coming out on the destructive health effects of sleep deprivation, medical ethical boards will almost certainly no longer allow such studies because they damage the health of study participants.
That outcome is very understandable, but also interesting because it entails that the highest quality studies you'll ever have access to have already been performed.
And consider this:
Medical ethical boards will routinely prescribe nicotine to be used if you're a human participant. Sleep deprivation, however, is out of the question because their health deteriorating effects are considered so unethical...
Most people have yet to catch up on that devastating effect of sleep loss though. Shift work is still common in today's society, unfortunately - which tells you all you need to know.
Sleep deprivation has horrible long-term health effects, increasing your risk for almost all modern diseases as well as undermining your well-being, thinking ability, self-control, and even the morality of your behavior. So in the next section, you'll learn how to prevent sleep deprivation at all costs:
If sleep deprivation is an issue for you, I have a list of things to help you turn your health (and life) around.
I have been researching and writing about sleep for a few years now, and in that time not only have I dramatically improved my own sleep, but thousands of clients and readers of this blog.
I have put together a central resource with all my best sleep blogs and tips that you can view for free here - AlexFergus.com Sleep Resources - Everything You Need To Improve Your Sleep
If you would like my exclusive sleep tips sent directly to your inbox, enter your email in the box below.
In the coming days, I will send you a series of emails revealing my sound asleep protocol. These emails are more than a list of tips and tricks to help you sleep, instead it is a system developed to help you adjust your lifestyle, routine and environment to ensure you are giving the body what it needs to get all the sleep your body deserves.
This solution will cost you a few dollars - but not much more than a price of a coffee (and I can assure you that the content in this book will allow you to give up your coffee habit!)
In my book The Ultimate Guide to Deeper Sleep, Bart Wolbers and I cover 65 scientifically proven ways you can increase your deep sleep quality.
This book is packed full of amazing takeaway tips, with simple action points for you to incorporate into your life.
You can learn more about this book HERE
This is the most expensive option of my recommendations - but if you are in serious need of improving your sleep and breaking your chronic sleep deprivation issue, then this is going to be the best path for you to take.
You will get access to my sleep program that I used to use with my corporate clients (and charge them thousands of dollars).
In this program, I guide you through a 'back to basics' protocol to help address underlying issues causing your sleep to suffer, before implementing diet, lifestyle, environment and supplemental changes to ensure you sleep better than ever.
You can learn more about this course HERE.
When it comes to chronic sleep deprivation, you need to take a long term view.
Sure this may cause some tough changes in the short term, but this will all pay off in the long term.
Hopefully the evidence I have provided above, along with the resources to help you fix your sleep, will motivate you to make the change to fix your sleep once and for all.
This is a post by Bart Wolbers. Bart finished degrees in Physical Therapy (B), Philosophy (BA and MA), Philosophy of Science and Technology (MS - Cum Laude), and Clinical Health Science (MS), and is currently the chief science writer at Alexfergus.com.
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