If glucose control is one of the most powerful levers for protecting your brain, sleep is right beside it.

For years, I assumed that sleep was largely outside of my control. Some nights were good, some were bad, and that was simply how life worked. I was wrong.

What I eventually learned is that sleep can often be improved dramatically once you begin measuring it, identifying obstacles, and making targeted changes.

Start by Measuring

My first recommendation is simple:

Get an Oura Ring.

You cannot improve what you do not measure.

Many people believe they sleep well because they spend eight hours in bed. Others think they sleep terribly and are surprised to discover they are getting far more sleep than they realize.

The Oura Ring allows you to track:

No wearable is perfect, but having objective data is far better than guessing. For me, the Oura Ring became one of the most valuable health tools I own.

Sleep Is Not Just About Feeling Rested

In short, sleep affects almost every system we care about.

Create a Sleep-Friendly Environment

Simple changes can make a surprising difference.

Keep the Bedroom Cool

Most people sleep better in a cool environment.

A room that feels slightly cool when you first get into bed is often ideal.

Make the Room Dark

Light exposure suppresses melatonin production.

I wear a sleep mask every night and consider it one of the simplest and most effective sleep tools available.

Even small amounts of light from alarm clocks, electronics, or streetlights can interfere with sleep quality. Reducing noise helps, if necessary use earplugs, fan or white noise to drown out an annoying background.

Be Careful With Evening Supplements

One of the biggest surprises on my journey was discovering that some supplements commonly recommended for sleep actually worsened my sleep.

Through experimentation, I found that several supplements worked better earlier in the day rather than before bed.

Examples that disrupted my sleep included:

• Glycine
• Magnesium
• Citrulline
• Testosterone
• Akkermansia

Everyone is different.

The lesson is not that these supplements are bad.

The lesson is that timing matters.

If your sleep suddenly deteriorates, don’t assume it’s normal. As yourself what has changed? Habit, ritual, dinner time, new evening supplement – it could be anything! I’ve noticed on weight lifting days, my deep sleep suffers.

Consider Melatonin

Melatonin is one of the few supplements I use consistently.

Beyond helping regulate sleep timing, melatonin may provide antioxidant and neuroprotective benefits that are particularly relevant to aging and brain health.

I currently take melatonin nightly.

When I am sick, I often use substantially higher doses for short periods.

As always, individual responses vary.

Hormone Optimization Matters

Hormonal changes can dramatically affect sleep quality.

For women, declining progesterone after menopause is a common contributor to sleep disruption.

Progesterone has calming effects on the brain and can improve both sleep onset and sleep maintenance.

For many women, addressing hormone deficiencies may have a greater impact than any supplement.

This is an area worth discussing with a knowledgeable practitioner.

Screen for Sleep Apnea

Sleep apnea is one of the most underdiagnosed sleep disorders.

Many people assume that only overweight individuals develop sleep apnea.

That is not true.

Symptoms can include:

• Snoring
• Daytime fatigue
• Morning headaches
• Elevated blood pressure
• Poor sleep quality
• Cognitive difficulties

If sleep apnea is present, no amount of supplements will fully compensate for it.

Watch Alcohol Carefully

Alcohol often helps people fall asleep faster.

Unfortunately, it commonly reduces sleep quality later in the night.

Many people notice:

• Less REM, less deep sleep
• More awakenings
• Lower HRV
• Higher resting heart rate

Even small amounts can affect sleep architecture.

Exercise Helps Sleep

Regular exercise is one of the most reliable ways to improve sleep quality.

Walking, resistance training, hiking, and aerobic exercise can all be beneficial.

Timing matters, however.

Some people sleep poorly if intense exercise is performed too close to bedtime.

Manage Stress Before Bed

A racing mind is often the enemy of sleep.

Practices that may help include:

• Meditation
• Breathing exercises
• Sensate
• HeartMath
• Reading
• Prayer
• Gratitude journaling

The goal is to signal safety to the nervous system before sleep. One thing I refuse to do is discuss any emotionally charged topic in the hours before bed.

An Unexpected Sleep Disruptor

Here’s one I never expected.

And while people don’t generally talk about it, I’m sharing what I’ve learned — no holds barred.

For me, sexual activity immediately before bedtime can significantly disrupt sleep quality.

While many people report the opposite effect, I found that the neurological stimulation leaves my brain operating at high speed for hours afterward. On Oura, the result is often reduced deep sleep and a feeling that my brain simply never fully settles down for the night.

It took me a long time to recognize the pattern because it wasn’t something I was actively looking for.

The solution, at least for me, was surprisingly simple: move the timing earlier in the day.

Not everyone will have this response, but it serves as a reminder that sleep optimization is highly individual. Sometimes the things affecting our sleep are not supplements, medications, or environmental factors—they’re simply habits we’ve never thought to question.

And for those wondering: no, healthy 73-year-olds are not sexually dead.

My Takeaway

The biggest lesson I’ve learned is that sleep is not a passive activity.

Good sleep is something that can be cultivated.

Start by measuring.

Create an environment that supports sleep.

Be willing to experiment with supplement timing.

Address hormones if appropriate.

Screen for sleep apnea.

And remember that what works for one person may not work for another.

For many of us, improving sleep may be one of the fastest and most powerful ways to improve both current quality of life and long-term brain health.