PSMD NEWSLETTER
The one “sleep hack” few people know about
March 23, 2025
After years of experimentation…
I feel like I’ve finally figured out the ideal evening sleep routine for me.
And it begins much, MUCH earlier than you might think (or like)…
But here’s why I am so obsessed with this:
As you probably know, poor sleep is costing you far more than just feeling tired...
It’s linked to metabolic dysfunction, decreased testosterone, weight gain, and even decreased earnings at work.
The simple fact is, your sleep impacts every aspect of your waking life - from cognitive performance and mood to hormone production and longevity.
So if you want to unlock your highest potential health, mastering your sleep is non-negotiable!
As I like to say… treat sleep like BUSINESS.
You might be thinking "I know, I know... blue light from phones."
But the issue runs so much deeper than that…
And although the process of setting up sleep technically starts in the morning with getting sunlight, movement, etc.
My evening routine begins around 4:30 pm.
And earlier this week, I filmed the whole thing, start to finish, for you guys…
Go here to see my complete evening routine (including the one sleep hack few people even know about)
Something I want to highlight is how intertwined your sleep is with what you eat.
In the video, I explain why certain foods I consume at dinner (like grass-fed ground beef, raw milk, honey, and squash) actually IMPROVE my sleep quality...
While others (like chocolate, coffee, or seed oils) can wreck it.
Most people don't realize that ground beef contains glycine…which serves as a neurotransmitter in the brain for proper relaxation and deep sleep, as well as helping your body cool down at night which is a critical part of sleep preparation (PMID: 22293292).
Honey has been clinically shown to improve sleep quality, and tryptophan in milk is a precursor for melatonin production (PMID: 39248637, 3677425)
But timing matters just as much as what you eat...
I always finish eating 2-3 hours before bedtime to allow proper digestion before sleep.
There's also an interesting positioning technique I demonstrate in the video that instantly relaxes your nervous system before sleep.
It's so simple yet SO effective.
Beyond food, I dive deep into all the good stuff that creates the optimal sleep environment:
Most people think they need complicated sleep supplements, crazy gadgets, or elaborate bedtime rituals…
(But if there’s one supplement stack I would actually take myself, it’s this one)
Honestly, though, I believe humans are designed to fall asleep quickly and sleep deeply - just like our ancestors did for hundreds of thousands of years.
All you really need for quality sleep is to align with your evolutionary biology.
The issue we face is that modern life has disrupted this natural process…
But it doesn't have to be that way.
And if you're not falling asleep within 5 minutes of your head hitting the pillow, you’re probably doing something wrong.
Watch the video now to see what you might be missing from your evenings
And if you want to know the “hack” or “my secret wind-down technique” as I call it – make sure you watch until the end!
(Plus, I’m sure you guys don’t want to miss seeing me brush my teeth in the dark with my portable red light)
Welcome to the Remembering.
Paul
