For most of human history, we slept when we were tired. Whether you’re a hunter-gatherer sitting around a campfire talking about the stars, or a medieval farmer retiring at sunset, once darkness falls and melatonin begins to rise, you typically fall asleep. To stay awake, you had to make an effort, such as lighting a fire or candle, or forcing the problem. The default was to sleep when sleepy.
Today it took a turn. If you want to fall asleep at a reasonable time, you have to make an effort. There are countless worries, devices, and streaming services competing for our attention that we should ignore or reject. Our homes are filled with artificial light, whose blue wavelengths interfere with melatonin production, tricking our bodies into thinking it’s still daytime. We may have a job that requires us to stay up late at night.
It’s a total mess.
This is why Primal Blueprint Rule #6 is “Get enough sleep.” This is no longer something we can take for granted. We must make a concerted effort to access the ancient sleep expectations of our ancient genes.
Because without enough sleep, everything goes wrong in your body.
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Cortisol rises: In response to sleep deprivation, the stress hormone cortisol increases, increasing the risk of gaining body fat, opposing the beneficial effects of sex hormones and setting the stage for degenerative diseases.
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brain function decline: If you do not sleep, your mental activity decreases. Our memory worsens and our reaction times slow down. And one of the best predictors of dementia later in life is lack of sleep.
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decreased physical performance: Lack of sleep makes exercise more difficult and dangerous, makes you lose your balance, and makes you more prone to making mistakes. Driving without sleep can be just as dangerous as driving drunk.
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Immunity plummets.: Inadequate sleep is a strong predictor of disease risk. The less sleep you get, the more likely you are to succumb to all the bugs floating around.
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Cravings increase: After a good night’s sleep, junk food literally becomes more appealing to your brain’s reward system.
Sleep is physiologically non-negotiable.
Sleep should be your top priority.
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Set a bedtime and stick to it.
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Create a bedtime routine that signals your body that it’s time to sleep.
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Get natural light throughout the day, especially in the morning.
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Turn off electronics two hours before bed. If you must use the device, wear blue blocking goggles.
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Take care of all your responsibilities during the day so that you are left with nothing.
Lastly, pay attention to all the other primal blueprint laws. Because they all work together. Exercise, sunlight, and healthy eating all promote better sleep, and vice versa.
Thanks for reading!
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* This blog reflects my personal views and opinions and is not intended as medical advice, but I hope it will be informative and inspiring in your pursuit of a healthy and fulfilling life.
