Getting less than 1-1.5 hours of deep sleep (slow-wave sleep) per night impairs physical recovery, hormone production, and immune function. Deep sleep is when HGH is released and tissue repair occurs.
Why This Happens
1
Alcohol (severely suppresses deep sleep)2
Room too warm (above 68°F)3
Aging (deep sleep naturally decreases with age)4
Sleep apnea (prevents descent into deep sleep)5
Inconsistent sleep schedule6
Caffeine (even early in day can affect)7
Insufficient exercise8
Late-night eatingQuick Fixes (Try Tonight)
- 1Make bedroom as cold as tolerable (65°F ideal)
- 2Skip alcohol for a few nights and compare
- 3Exercise intensely (but not within 4 hours of bed)
- 4Take a hot shower 1-2 hours before bed
- 5Try magnesium glycinate before bed
The Full Protocol Solution
For lasting results, implement these changes systematically:
- 1Keep room temperature at 65-68°F (18-20°C)
- 2Eliminate alcohol - it destroys deep sleep
- 3Get intense exercise daily (finish 4+ hours before bed)
- 4Take hot bath/shower 1-2 hours before bed (aids temperature drop)
- 5Morning sunlight exposure (sets circadian rhythm)
- 6Consistent sleep/wake times every day
- 7Stop eating 3+ hours before bed
- 8Consider glycine + magnesium before bed
When to See a Doctor
- Consistently low deep sleep despite lifestyle changes
- Snoring or sleep apnea symptoms
- Chronic fatigue despite adequate sleep duration
- Signs of hormonal imbalance
- Slow recovery from exercise or illness