longevity and

• 2 hours REM

• 2 hours deep sleep

• First REM cycle within 90mins of sleep start (amyloid plaque indicator)

• No more than 30mins awake in the night

• Less than 5mins latency (time to fall asleep)

• Above 90% sleep performance 

• HRV (depends on age): my goal is 50s or higher

• Resting heart rate: my goal is in the 40s-50s

• More than 6 hours sleep (cancer killing mechanisms activated)

  TOOLS: Whoop, red light, reading light

built on my 3 core longevity principles: minimize damage, maximize repair and clear dysfunction. I start my wind down routine 60-90mins before bed 

1. Minimize Damage

to reduce stressors that accelerate biological aging during sleep

• eat dinner early (by 3:30pm): helps lower nighttime glucose and insulin, improving resting heart rate and higher heart rate variability

• no blue light, screens off: minimizes circadian disruption and melatonin suppression. I like to use candles or smart circadian lightbulbs to support natural melatonin production

• vagus nerve stimulation: enhances nervous system recovery. I use Pulsetto for 10mins

• read a book under zero blue light

2. Maximize Repair

to create ideal conditions for regeneration and mitochondrial healing

• tart cherry juice (with sparkling water): naturally boosts melatonin and improves sleep architecture

• red light therapy (spectrum 600-1000nm): stimulates mitochondrial repair and reduces inflammation

• stretching: supports fascia release and prepares the body for restorative sleep

• breathwork (4-6 breaths a minute): lowers cortisol and balances the nervous system

• listen to harmonic sounds (gongs, bowls etc): helps shift the brain to parasympathetic states

• sleep supplements:

  • magnesium L-threonate

  • L-theanine

  • apigenin

  • melatonin if needed (ex: travel etc)

  • meal prep (wash, weigh, cut fruits, veggies, nuts, seeds, legumes for morning)

3. Clear Dysfunction

support detoxification and cellular cleanup during sleep

• ice face bath (10 to 30 seconds, 2 to 3 rounds): stimulates vagus nerve, lymph flow and reduces inflammation

• skincare (skincare ritual): to promote skin regeneration and clear toxins

• meal prep: reduces decision fatigue and supports a clean start for the next day