Sleep Like Your Ancestors (but Smarter):

My Top Tips

for Deep, Restorative Rest

Let’s talk sleep.

Not just “I got my 8 hours” kind of sleep — I mean real, high-quality, body-healing, brain-cleansing, hormone-rebalancing sleep.

The kind that sharpens your mind, balances out your "crazy", resets your metabolism, and literally clears toxins from your brain (hello, glymphatic system).

As just another human who thought "why not rebuild health from the ground up" — sleep, in my opinion is a non-negotiable.

**Disclaimer, its a work in progess for some of us, so I figured I would share what helps me personally and I only hope it helps you, even to some capacity.

Step 1 before it all: simplify the fact that you are just shifting a few things to create the right internal and external environment.

So let us discuss a few points to help you on both the behavioral and supplemental end.

1. Blackout Everything — Including Your Eyeballs.

Light is the biggest modern sleep disruptor. It messes with melatonin, disrupts your circadian rhythm, and keeps your nervous system just aroused enough to prevent deep sleep.

Solution: I wear a blackout sleep mask every single night. Not the flimsy ones — I mean the contoured, cupped masks that block 100% of light. Trust me, your pineal gland is going to thank you.

I'll go in to further detail on the Pineal Gland in the next rant BUT a quick summary to bring you up to speed: think of it as a tiny, light-sensitive organ in the brain that helps regulate your sleep-wake cycle, mood regulation, and overall hormonal balance. Translation: you need this thing functioning well.

“The absence of light is the biological start of sleep. Not when you decide to lie down.” — Matt Walker (loosely paraphrased but spot on)

2. Sleep Cool.

Your core body temperature needs to drop to fall asleep and stay asleep. If your bedroom feels cozy and warm, you’re probably doing it wrong.

I live in an old house so this one's a tough one BUT if you can manage it, aim for 62–65°F (16–18°C) at night. (If you need, take a cold tub or cold shower right before bed to drop that internal core temperature in a New York minute). Open a window, use a fan, or go full-cave mode — your deep sleep will instantly improve.

3. Lights Out Means All Lights.

Zero light. That includes:

• No night lights

• No LED clocks

• No chargers glowing blue in the corner

• No hallway light sneaking under the door

Invest in blackout curtains and unplug unnecessary electronics. Even dim light can reduce melatonin secretion by up to 50%, according to sleep research.

4. Turn Off the Wi-Fi. (Yes, Really.)

This one’s controversial, but I do recommend it (even on occasion if you can). Not because I’m afraid of the internet, but because I notice a legitimate difference in how rested I feel when I power it down. Think of wifi as a constant signal interrupting your nervous systems patterns all night long. Check out my page for a video clip on this.

Some theories point to EMF exposure disrupting brainwave patterns and melatonin synthesis. Whether it’s placebo or physics, I sleep deeper when the router’s off.

5. Rise With the Sun.

   Sleep With the Sun.

The simplest shifts to consider: getting back to circadian basics.

• Expose your eyes to natural sunlight within 30 minutes of waking

• Dim your home at sunset

• No screens an hour before bed

It trains your brain to release cortisol in the morning and melatonin at night — like nature intended.

6. My Sleep “Cocktail” (Supplement Rotation)

I don’t take everything every night — I rotate depending on stress levels, cycle phase, or travel. Here’s what’s in my lineup:

• Magnesium Bisglycinate – my foundational mineral. Calms the nervous system, supports GABA, and helps reduce muscle tension.

• L-Theanine – promotes calm focus and pre-sleep alpha waves. Great after overstimulating days.

• Inositol – a favorite for nervous system support, blood sugar balance, and personally, I've found it helpful with those more anxious days and those wired-but-tired nights.

• 5-HTP – supports serotonin and melatonin pathways. I’ll rotate this in for a week or two at a time (not daily long-term). Also, your dreams can get pretty interesting here.

• Occasional GABA or Ashwagandha – only when I’m under high stress or traveling.

This combo keeps my nervous system grounded, melatonin flowing, and blood sugar stable through the night.

Final Thoughts:

Sleep is not just a "pillar of health" — it’s the foundation of it all.

No supplement can replace what a cool, dark, wifi-free cave and a well-trained circadian rhythm can offer. Stack these habits together, and you’ll start sleeping like the resilient human you’re wired to be.

In Good Health,

-Britt