02. Sleep. Repeat. Manifest with Lil Jon?
02. Sleep. Repeat. Manifest with Lil Jon?
Erehwon has a smoothie for everything.
I love sleep. I once slept like a baby through a Category 3 hurricane. But as I get older better, I need a little more assistance reaching black-out bliss. And my nighttime routine is getting longer than a CVS receipt. I am not even talking about the skincare portion. I’m talking spa-level rituals, including turndown service by my way too-fancy air purifier, a hot shower, a floor-length robe, the wind down with a cup of tea, reading a book in bed, and finally easing into mindfulness meditation. Honestly, this might need to be a multi-part essay giving equal attention to all aspects of sleep–setting the mood, the right mattress and sheets, auditory stimulation, and the role blue light plays in our Circadian rhythm.
It all might sound extra, but quality sleep is essential for overall health and well-being, and it’s worth the investment. Achieving high-quality sleep involves understanding the stages of sleep and the distinct roles of deep Slow-Wave Sleep (SWS) and Rapid Eye Movement (REM) sleep.
The Science🔬
I recently had the privilege of joining the PR agency, Jack Taylor, for their Spring 2024 Wellness Showcase at Padel Haus, DUMBO. There, I got to know the wearables brand WHOOP, which translates your biometric data into personalized wellness coaching. In a quest to better understand my sleep patterns, this could not have come at a better time.
Understanding your habits 🧐
Steeped in scientific metrics, WHOOP 4.0’s no-frills, distraction-free design is a minimalist’s dream. It comes with a no-screens band meant to be worn 24/7 and a truly on-the-go charger. The charger slides over the band, so you can go about your day and keep the band on while it charges.
Membership comes with an app personalized to track specific data like eating habits, meditation, luteal phase, and supplement consumption. There are three pillars that all of the data is bucketed into: sleep (restorative sleep), recovery (resting heart rate, respiratory rate, heart rate variability, and sleep performance), and strain (cardio). Over time, the built-in AI analyzes what’s happening in real time and acts as a coach to help you reach your goals. The cool part is you can ask very specific questions and request additional information to better understand your data.
This past week has been packed with late-night social obligations and my fair share of prosecco and gin martinis. In theory, I know these habits aren’t doing me any favors, and there’s the physical proof in the next day's hangover. However, still, it’s interesting, albeit a bit of a cringe, to see just how much a late dinner and multiple rounds of drinks can affect my sleep. Being able to see the graphs and the tangible stats made it all the more real.
Win a WHOOP 4.0 🎁
I am sharing a special code with the first three subscribers to comment WHOOP in the comments and also give me a follow on Instagram. The code will unlock an extended membership trial and a WHOOP 4.0 sensor and band, with the accompanying WHOOP App & wireless battery pack for FREE.
Sleep Classified 😴
Let’s break down what classifies sleep to understand the science behind this better. Sleep is divided into two main types: Non-REM and REM sleep. Non-REM is further divided into three stages:
Stage 1: The transition between wakefulness and sleep, characterized by light sleep and slowing of heartbeat and breathing.
Stage 2: Light sleep before entering deep sleep, marked by further slowing of heartbeat and brain activity, along with sleep spindles and K-complexes (bursts of brain activity).
Stage 3: Also known as deep SWS, this stage is crucial for physical restoration, featuring slow delta waves.
Deep Slow-Wave Sleep (SWS)
Stage three, deep SWS, characterized by slow brain waves, is the most restorative sleep stage. It aids in tissue repair, muscle growth, and the release of growth hormones. Achieving sufficient deep SWS is crucial for waking up refreshed and ready to take on the day.
Rapid Eye Movement (REM) Sleep
REM sleep is marked by rapid eye movements, increased brain activity, and vivid dreams. It plays a significant role in learning, memory consolidation, and emotional processing. REM cycles typically occur multiple times during the night, with each cycle lasting longer as the night progresses.
It’s Cyclical
Sleep typically starts in Stage 1, progresses to Stage 2, and then moves into Stage 3. After deep SWS, the cycle often includes a period of REM before starting over. This progression repeats in cycles of approximately 90 minutes throughout the night, with the proportion of REM sleep increasing in later cycles.
Aiming to spend 40-50% of your total sleep time in these restorative stages is optimal. Deep sleep should comprise about 13-23% of total sleep time, and REM sleep at approximately 20-25% of total sleep time.
The Protocol 💊
Sleep-inducing minerals and the cherry on top 🍒
Nature always seems to have your back, and these scientifically proven foods and minerals help improve sleep quality.
Tart Cherry Juice: Rich in melatonin, tart cherry juice can help regulate sleep-wake cycles and improve sleep quality.
Magnesium: This mineral promotes relaxation and can help alleviate insomnia by regulating neurotransmitters that facilitate sleep.
Almonds: Contain magnesium and tryptophan, both of which enhance sleep quality.
Kiwi: High in antioxidants and serotonin, kiwi has been linked to improved sleep onset and duration.
Fatty Fish: Rich in omega-3 fatty acids and vitamin D, fatty fish can help regulate serotonin, a key sleep-promoting hormone.
Walnuts: Contain melatonin and healthy fats that promote sleep.
I swear Erewhon has the West Coast in a chokehold, and the girlies are fighting for their lives. Rightfully so, their smoothie game is unmatched. There’s literally a smoothie for everything. Sofia Richie Grainge has one in rotation, sure to knock you out before you can say clean girl esthetic.
The Sweet Cherry smoothie is packed with melatonin-rich tart cherry juice and neurotransmitting regulator magnesium from the brand Natural Vitality. Natural Vitality recently partnered with Grammy-award-winning artist Lil Jon to launch the release of his latest album, Manifest Abundance. I’m not going to lie: Lil Jon leading me in mindful meditation was not on my 2024 bingo card, but I’m here for it. Lil Jon is open about his meditation and mindfulness journey and how the daily practice has changed his mindset at 50.✨Inspired.✨
Check out 🛒
Natural Vitality Calm, Magnesium Powder $27; Magnesium CALM powder helps manage stress, release tension, and relax your mind for a calming experience you can feel.
R.W. Knudsen Organic Just Tart Cherry Juice (Pack of 4) $30; Non-GMO Project Verified and certified USDA Organic with no artificial flavors.
ARMRA Colostrum™ Premium Powder $42; ARMRA bovine colostrum is physician-developed colostrum, nature's unrivaled superfood with over 400+ nutrients and no additives. Research shows they support immune pathways, digestive function, brain health, gut health, sleep, and metabolism & drive cellular regeneration to improve skin radiance, hair growth & athletic performance and recovery.
WHOOP 4.0 Wearable Sensor & Band $239/yr annual membership; The WHOOP 4.0 is a state-of-the-art wearable that translates your biometric data into personalized coaching. It is smaller, smarter, and designed with new biometric tracking, including skin temperature, blood oxygen, and more.
✳️ I am sharing a special code with the first three subscribers to comment WHOOP in the comments and also give me a follow on Instagram. The code will unlock an extended membership trial and a WHOOP 4.0 sensor and band, with the accompanying WHOOP App & wireless battery pack for FREE.
BONUS: Flewd Magnesium Bath Soaks (4 soaks) $37; Meet the first-ever bath treatment to help naturally refuel our bodies with stress-fighting nutrients like Magnesium, Nootropics, Microminerals, and Essential Vitamins to help provide stress-relieving nutrients for up to 5 days. Includes our best-selling Sads Smashing, Anxiety Destroying, Insomnia Ending and Ache Erasing soaks.
📌 Final thoughts: By embracing a holistic approach—prioritizing a sleep-conducive environment, integrating sleep-promoting foods and minerals, and maintaining a consistent sleep schedule—you can enhance your sleep performance and enjoy the health and longevity benefits of restorative sleep. It's all about creating a routine that helps you drift off into dreamland easily. So, prioritize your zzz’s, and you'll wake up feeling ready to conquer the day with energy and a bright smile.
Sleep well, dream big!
Until next time,
T.
Another great article. The quest for sound restorative sleep never ends, especially "the better" I get.
A pack of 4 Knudsen tart cherry juice for $29.96 is a steal!! Thanks, I'll definitely be ordering.
I have been incorporating this into my nightly ritual along with magnesium powder.
WHOOP!
I've been reviewing wearables and like the minimalist design and the bio-features of WHOOP but I'm not a fan of the costly annual membership. Especially as an Apple user with Health app built in, I'd prefer use that instead. Your article is reassuring though because the only other wearable I was considering was the equally minimal design Oura Ring (yet, I'm more of a fan of the band over the ring). Further your article reminds me of the need for good quality sleep which I've been lacking lately. Thanks!