SLEEP REQUIREMENTS & GUIDELINES
Ideal Sleep Duration: 7–9 hours of uninterrupted sleep per night This is the optimal range for: • Hormonal balance (testosterone, growth hormone, cortisol) • Fat metabolism and fat loss • Muscle recovery • Appetite regulation (ghrelin and leptin control) • Cognitive clarity • Inflammation reduction
• Immune function • Emotional stability
Most adults achieve best metabolic outcomes with 7.5–8.5 hours consistently.
Bedtime Guidelines To support the eating window and the “last meal 2–3 hours before bed” rule:
• Ideal bedtime: 9:00 pm – 10:30 pm • Ideal wake time: 5:30 am – 7:00 am (Adjust based on schedule, but keep it consistent.)
Sleep Quality Recommendations To optimize fat loss and metabolic reset:
• Avoid screens 60 minutes before bed • Dim lights after sunset • Keep bedroom cool (65–68°F / 18–20°C) • Use blackout curtains • Avoid caffeine after the morning • Avoid heavy water intake 2 hours before bed • Optional aids: Sleep & Calm Revive, herbal tea (chamomile, peppermint, lavender)
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