The Sleep Game Changers
October 2025
Sleep is one of the most important components of health! Yet, many of us don’t prioritise it nearly as much as we should. A poor sleep can increase insulin resistance, lower testosterone, impair the immune system, contribute to brain damage, speed up the aging process and increase the risk of depression. However, simply getting to bed at the right time can be a game changer when it comes to getting a good nights sleep.
The golden hours
According to circadian biology research, when it comes to sleep, the golden hours are between 10pm and 2am. During these hours, the following processes occur:
10pm - melatonin peaks and the immune system activates
11pm - liver detox begins and growth hormone surges
12pm - deep sleep peaks and intensive brain washing occurs
1am - cellular repair is at its maximum and DNA restoration occurs
2am - deepest detox occurs and toxin elimination is completed
These four hours are the most valuable hours of sleep that you will get during the night. Your liver performs 80% of its detoxification, your cells repair, your immune system targets cancer cells, your gut produces neurotransmitters, your muscles rebuild and your hormones reset.
Sleeping from 10am to 2am can be more beneficial than sleeping from 2am to 10am. As you can see, it pays to be in bed early!
The brain washing system
During deep sleep, your brain cells shrink by 60%, creating channels between them. Cerebrospinal fluid (the fluid around your brain and spinal cord) rushes through these channels, flushing out the toxins that have accumulated during the day.
Research from the University of Rochester demonstrated that the following waste products get flushed during deep sleep:
Beta-amyloid protein - the protein that forms Alzheimer’s plaques
Tau proteins - the cause of neurofibrillary tangles in dementia
Alpha-synuclein - the protein that causes Parkinson’s disease
Metabolic waste - byproducts of cellular energy production
Damaged neurons - cells killed by oxidative stress
Heavy metals - including mercury, aluminium and lead
Inflammatory markers - cytokines that cause brain fog
Stress hormones - excess cortisol and adrenaline
The amount of sleep matters
The brain washing process requires 4-6 sleep cycles to work properly. Each sleep cycle is approximately 90 minutes, which means you need 7-8 hours of quality sleep for complete detoxification to occur.
Not getting enough sleep, taking sleeping pills or drinking alcohol prior to bed can all impact the brains ability to detoxify during sleep. If you wake at 6am, you need to be asleep around 10pm so that you maximise the golden hours, as well as get enough sleep to allow your brain to detox fully.
The daily habit hacks
Studies show that the following daily protocol increases deep sleep by an average of 45 minutes per night:
No caffeine after 12pm - caffeine has a half life of six hours
No alcohol within three hours of bed - blocks REM and deep sleep
No food within three hours of bed - digestion prevents deep sleep
Get to bed by 10pm - maximise the liver detox window
Wake at the same time each day - trains your circadian rhythm
The 4-8-7 knockout breath
Do you struggle to fall asleep? I know I do. It can be incredibly frustrating, especially if you have an early start the next day. The 4-8-7 knockout breath is a technique used by military pilots in combat zones to help them fall asleep.
Inhale through your nose for 4 counts
Hold your breath for 7 counts
Exhale through your mouth for 8 counts
Repeat this cycle 4 times
Put your the phone away, set your bedroom temperature to 18-20 degrees, take your supplements and get into bed early. You’ll wake up feeling refreshed and full of energy and vitality. Deep sleep isn’t a luxury, it’s a necessity for your long-term health and wellbeing.
Prioritise it today and your body will thank you for it tomorrow!
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