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Sleep Is the Most
Underrated Tool
You cannot out-train or out-eat poor sleep. It's the foundation everything else is built on — and most people are getting far less than their biology requires.
What Happens When You Sleep
Light Sleep (N1/N2)
The entry point to sleep and the transition to deeper stages. Memory consolidation begins. Your body temperature drops and heart rate slows.
Deep Sleep (N3)
Physically the most restorative stage. Human growth hormone is released. Cellular repair occurs. Your glymphatic system flushes toxic proteins from the brain — including amyloid, the hallmark of Alzheimer's.
REM Sleep
Emotionally restorative. Dreams process emotional experiences and consolidate complex memories. Creativity, emotional regulation and learning are all dependent on adequate REM.
Sleep Cycles
You cycle through all stages roughly every 90 minutes — typically 4–6 cycles per night. The proportion of deep sleep decreases and REM increases as the night progresses.
Circadian Rhythm
Your internal biological clock regulates sleep timing. Light is the master signal. Morning sunlight and evening darkness are the two most powerful inputs you control.
Temperature
Your core body temperature must drop 1–2°C to initiate sleep. A cool room (17–19°C) dramatically improves both sleep onset speed and deep sleep quality.
Mike's Complete Sleep Protocol
These habits are ordered by evidence strength. Implement them one at a time, starting at the top.
Morning (within 30 mins of waking)
- Get 10 minutes of natural light in your eyes — no sunglasses. This is the single most powerful circadian signal.
- Delay caffeine 90 minutes after waking. Let adenosine clear first, then use caffeine for a much more effective boost.
- Move your body — even a 10-minute walk. Morning exercise anchors your circadian clock.
Evening (2–3 hours before bed)
- No screens with blue light — or use blue-light blocking glasses after 9pm.
- Keep lighting dim and warm — bright overhead lights suppress melatonin aggressively.
- Last meal 2–3 hours before bed — digestion raises core body temperature and disrupts deep sleep.
- No alcohol — it sedates but destroys REM sleep architecture. You wake less rested even with the same hours.
The Sleep Environment
- Room temperature: 17–19°C (62–67°F)
- Complete darkness — blackout curtains or sleep mask
- Consistent bedtime and wake time — even on weekends
- Reserve the bed for sleep only — no phones, no TV in bed
Sleep Better Starting Tonight
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