“Less sleep does not get more done. It just shrinks the value of what’s happening.” – Bryan Johnson
Sleep is increasingly recognised as a critical determinant of health, longevity, and cognitive function. Despite its importance, modern lifestyles, screen exposure, and stress often erode sleep quality, creating a hidden epidemic of sleep deprivation.
Sleep is not simply rest; it is an active physiological process essential for memory consolidation, metabolic regulation, immune function, and tissue repair. Chronic sleep loss can disrupt multiple systems. Metabolically, inadequate sleep alters glucose regulation and insulin sensitivity while affecting appetite hormones such as leptin and ghrelin, increasing the risk of obesity and diabetes. Cardiovascular function is also impacted, with elevated blood pressure and reduced heart rate variability linked to poor sleep. The immune system suffers too, with reductions in natural killer cell activity and cytokine production, leaving the body more vulnerable to infection and inflammation. Cognitively, insufficient slow-wave and REM sleep impairs memory, learning, and emotional processing, while elevated cortisol contributes to mood dysregulation. Over time, consistently sleeping less than six or seven hours a night has been associated with higher risks of premature mortality.
Tech entrepreneur Bryan Johnson, known for his meticulous approach to longevity, treats sleep as a non-negotiable pillar of health. He tracks sleep stages and efficiency to ensure adequate deep and REM sleep, optimises light exposure and meal timing to support circadian rhythms, and carefully controls his sleeping environment to minimise disruptions from noise, temperature or light. His practices demonstrate that sleep optimisation can enhance metabolic function, cognitive performance, and overall restorative processes.
While magnesium and melatonin are well-known sleep aids, nutrition professionals can consider a broader range of evidence-informed strategies, including botanical and nutrient combinations that enhance sleep architecture, stress resilience, and restorative quality. Among these, three supplements are particularly notable.
Artah Sleep Tonic combines valerian, passionflower, California poppy, and blue skullcap. These botanicals have been shown to support relaxation and sleep onset without causing residual grogginess. Its non-habit-forming formulation makes it a gentle option for clients seeking natural support.
Ancient + Brave True Nightcap is a powdered blend containing magnesium citrate, L-glycine, myo-inositol, choline bitartrate, zinc citrate, vitamin C, and ginger. These ingredients support neurotransmitter function, circadian rhythm regulation, and muscle relaxation, contributing to improved sleep quality.
Hifas da Terra Mico-Rei contains organic reishi (Ganoderma lucidum) and natural vitamin C. Reishi has adaptogenic properties that help modulate stress responses and support sleep resilience, while vitamin C contributes to immune function.
Practical strategies based on Bryan Johnson’s approach include prioritising sleep duration and consistency, optimising the sleeping environment, and regulating pre-sleep routines. Maintaining a cool, dark, quiet bedroom and avoiding late meals or stimulatory screen exposure can enhance sleep quality. Integrating evidence-informed supplements such as botanicals, magnesium, and adaptogenic compounds can further support restorative sleep, particularly for those experiencing stress or disrupted circadian rhythms.
Sleep is not optional; it is a foundational component of health and longevity. For nutrition professionals, understanding the science of sleep and exploring complementary interventions enables the delivery of evidence-informed guidance that supports both performance and long-term wellness. By combining lifestyle optimisation with targeted supplementation, clients can improve sleep quality, enhance recovery, and potentially extend healthy lifespan.
All supplements available from https://w-wellness.co.uk/