Ever wondered why you still wake up exhausted after a full night's sleep? The answer might lie not in how long you're sleeping, but in the quality of that sleep—and darkness plays a crucial role.
Sleep isn't just about logging hours in bed; it's about reaching those deep, restorative stages where your body can truly heal. Founder of Sia Silk, Evalee, a former professional dancer who learned firsthand how sleep dramatically affected her performance abilities, shares game-changing insights about optimizing sleep quality through simple environmental adjustments.
One surprising revelation is the significant difference between men's and women's sleep needs. Research shows men typically get more deep sleep than women in the same amount of time, and women generally need closer to nine hours of quality rest for proper hormonal regulation. This disparity explains why many women feel chronically exhausted despite seemingly adequate sleep—our bodies simply require more restorative rest than we're giving them.
The conversation explores practical, accessible ways to transform your sleep experience, from creating a brief but effective wind-down routine to understanding how light exposure affects your melatonin production. Even small changes—like using red light in the evening (which mimics ancestral firelight) or wearing a quality sleep mask—can dramatically improve your sleep quality, affecting everything from weight management to mental health.
For those with specific energy types like manifesting generators, physical activity throughout the day proves essential for quality rest. As Evalee explains, "If I don't actually do even just a few minutes of physical activity, I really can't sleep." These personalized insights demonstrate how understanding your unique body can transform your relationship with rest.
Ready to revolutionize your sleep? Start with one small adjustment tonight. Your mind, body, and future self will thank you for prioritizing this fundamental pillar of health that affects literally everything else in your life.

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