Matt explains the science of deep sleep, emphasizing that this front-loaded stage is vital for physical and mental repair. To boost it, he recommends "builders" like consistent wake times, daily exercise, and pre-bed warming to trigger core cooling. These habits help align the body's clock and maximize the restorative cycles occurring early in the night. Matt also warns against "saboteurs" like caffeine, alcohol, and cannabis, which fragment sleep architecture despite appearing to help. He ...
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