I was motivated to write about this topic because I’ve recently heard many people here in Kurdistan, Iraq, where I’m currently living, tell me that they’re consistently staying up past 2am, and sleeping as late as 5 or 6am! While this may just be a summertime habit, it has detrimental effects for one’s health – and even sleeping later than 10 or 11pm can be comprising your health and energy potential. Sleep is critical to our health because there a lot of things our body can only do while we are asleep. One of the most important benefits of sleep is cellular repair. I like to think about what happens in the brain when we sleep – after a full day of mental activity there are a lot of waste products that need to be removed. The removal of waste then makes room for new growth and development. When we sleep, our body is removing and recycling dead or damaged cells, clearing out toxins, and removing waste products so that our brain can function at its best. The brain’s waste removal system, known as the glymphatic system, actually becomes 10 times more active when we’re asleep, compared to during wakefulness, according to research at the Center for Translational Neuromedicine at the University of Rochester Medical Center. And beyond the brain, there are MANY more benefits of sleep for your entire body.

As you might have heard, getting at least 7 to 8 hours of sleep is very important for optimizing your health and energy – both physical energy and brain power! However, it’s not that simple. You also need to make sure that you’re doing the right things to optimize your sleep quality during those hours. If you’re sleeping at least 8 hours and not feeling well rested when you wake up, then you likely need to make some changes to optimize your sleep habits.

There are a number of things that can do to optimize your sleep quality, and one of the most important is getting to bed at the right time.

“It’s been shown that human beings get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10:00 p.m. to 2:00 a.m.” – Shawn Stevenson, Sleep Smarter.

It is between the hours of 10pm and 2am that you get the most rejuvenating effects of sleep because you’re aligning your sleep time with your body’s natural hormone secretions. The beneficial hormones secreted during this time include melatonin and human growth hormone (HGH), among others.

On top of wanting to feel more energized when you wake up, you may also care about slowing the aging process (or rather, preventing accelerated aging) – if so, then you need to sleep during the time when you are getting the best dose of HGH, the “youth” hormone.

One of the other reasons it is optimal to sleep by 10pm is because we get a “second wind” of energy around 10pm when our body goes through a transformation.

“The purpose of this transformation is to increase internal metabolic energy to repair, strengthen, and rejuvenate your body. Heightened production of antioxidant hormones happens at this time to help protect your DNA from damage, improve your brain function, and more.” – Shawn Stevenson, Sleep Smarter.

Ask yourself: would you rather have that increased energy be used to help repair your body and prevent accelerated aging and illness, or, do you want to use that increased “second wind” energy to surf the net and aimlessly scroll through social media posts, or watch more episodes of your favorite TV series?

While 10pm is mentioned at the ideal time to go to bed, as with most things health-related, each of us are unique and each of us live in a different environment, so we need to also apply the principle of “bioindividuality.” 10pm is not the exact time that will be right for everyone. The goal is simply to go to sleep within a few hours of sun set in order to get the best sleep possible. According to Shawn Stevenson, this is going to be between 9pm and 11pm for most people, most of the year. And it’s normal to go to bed a little later during summer months and sleep earlier and longer during winter months.

I encourage you, if you’re not already doing so, to experiment with going to sleep between 9 and 11pm each night for a week (trying to be consistent and sleep at the same time each night) – then just notice how you feel. And if you’re really serious about optimizing your sleep, try keeping a journal to record how rested you feel when you wake up when experimenting with different sleep times. If you’re currently sleeping very late, then you might need to slowly re-adjust your sleep schedule.

I’ll end with two strategies that can help you to start sleeping earlier:

1. Force yourself to wake up earlier and stay awake through the day (no napping!) so you can actually fall asleep earlier when night rolls around. Enlist external support if needed, such as your mom or partner.
2. Get at least 5-10 minutes of sunlight (outside, not through a window) within 30 minutes of waking up. This will help to reset your sleep cycle, so you’ll actually start to feel sleepy at the right time.

If you have any specific questions related to sleep, comment below and I’ll be happy to respond. I also highly recommend reading the book Sleep Smarter.

This blog post is much longer than I plan for my usual posts to be, but I really wanted to fully cover this topic because it’s so important. You can easily skim my article to find the content that is of most interest to you, though I encourage you to read it all because there are a lot of great nuggets of information in here!

Let me start with a quote from the book I’m currently reading: Food – What the Heck Should I Eat? by Dr. Mark Hyman:

“Sugar sweetened beverages are the biggest factor contributing to obesity, and are also linked to type 2 diabetes, fatty liver, kidney failure, and high blood pressure, heart disease, and more.”

In addition, what you drink, or don’t drink, can also have a big impact on your energy levels throughout the day.

You may be surprised by a few of the items on the lists below that are recommended not to drink, such as fruit juice and store-bought nut “milks.” And it’s not only sugar in drinks these days that is causing health problems, but also a lot of harmful chemical additives that are body sees as foreign invaders.

Therefore, when aiming to improve your diet for overall health and vitality, I believe it’s most important to start with what you drink, before changing what and how you eat. First of all, water makes up about 60% of our body composition, and 75% of the brain, and is vital to overall health and energy production, yet most people don’t drink enough of it. If you were to change nothing else and only create one new health habit that you’d sustain for the rest of your life, drinking enough water each day (and at the right times) would likely be the ONE habit I would recommend (if you aren’t already doing it).

Based on some of the information shared in his book, and my own personal knowledge from my nutrition training, I want to share a brief overview of what you must, possibly can drink, what you might be okay to enjoy in moderation, and what you must avoid, when it comes to beverages.

What you must drink:

• Filtered Water – This may seem like a no-brainer; however, while this is the only drink that you MUST be consuming, many people drink a whole lot of other things and then forget about water. No matter what else you are drinking, you still MUST drink plenty of water each day. Water is vital to the proper functioning of our body — including our brain, which is 75% water. Staying well hydrated is a powerful way to increase your energy, mental focus, lose weight, improve the appearance of your skin, and reduce the risk of heart attacks, strokes, and some cancers. It’s best to buy a reverse osmosis filter for your kitchen sink and a stainless-steel water bottle to take with you wherever you go so you also reduce the amount of bottled water that you’re consuming. By the way, the brand “vitamin water” does NOT count and should be avoided, even the vitamin water zero (refer to the explanation about sports drinks below).

What you can, and possibly should, drink on a regular basis:

• Green Smoothies and Green Juices (if low in sugar, and preferable organic) – green smoothies and green juices have become quite trendy, and for good reason. They are an easy way to drastically increase the amount of veggies, and thus phytonutrients, that you’re consuming in a day (especially leafy greens). However, there is one caveat – you need to be sure that they contain more veggies than fruit. Many green juices can contain more sugar than a can of soda! Its best to make your own or only buy from places that fully disclose the ratio of fruit to greens and other veggies. Avoid more store-bought pre-bottled ones that often contain mostly fruit, which equates to mostly sugar. My preference is green smoothies over green juices so that I’m also getting lots of great fiber. Aim for a 3 to 1 ratio of greens to fruit when making your own. Try adding just lemon and ginger (and a little apple if needed) to your greens if making a juice. One reason you might opt for juicing is just as a quite way to use up an abundance of veggies that you have, that would otherwise go bad. Of course, opt for organic when possible. Or at least buy those on the “dirty dozen” list organic, especially if it’s a fruit or veggie that you’re consuming almost daily.
• Coconut Milk (in a BPA-free can without additives) – Coconut milk is full of medium chain triglycerides (MCTs), a special type of fat unique to coconuts. MCTs are “super fats” that increase your metabolism and fat-burning mechanisms. They can help with weight loss because they are used more efficiently than other fats. Remember, sugar is what makes you fat, not fat (as long as you’re choosing healthy fats). Coconut milk, coconut oil, or MCT oil can be great to use in smoothies and protein shakes for a satiating breakfast, or to make bullet proof coffee or tea. Just be sure to buy coconut milk in BPA-free cans, without any additives.
• Homemade Milk Substitutes (such as homemade almond milk) – This is a great way to get added nutrients. Just don’t go overboard with adding sweeteners – a little vanilla extract and dates is what I often add. See next section for more on this category.
• Kombucha – If you haven’t yet heard of this new health trend, it’s a fermented drink that is touted as a health drink for its high probiotic content. It is a great beverage, but look for ones with less sugar, and no artificial flavorings or added sugar. While sugar is used in the fermentation process to feed the friendly bacteria culture, little of that sugar remains for you to consume – only about 2-6 grams per 8 ounce glass. However, that is still sugar, so don’t overdo it; a small glass of kombucha each day is enough to reap the benefits from the probiotics.
• Green, White, and Herbal Teas – “Green tea helps you burn fat without breaking a sweat,” Dr. Mark Hyman. Green tea contains catechins and flavonoids which are cancer-fighting phytonutrients and detoxifiers. Drinking green tea can help to protect against heart disease, high blood pressure, liver disease, high cholesterol, inflammation and strengthened the immune system. The catechins help you burn fat by increasing thermogenesis (aka calorie burning) and prevent damaging effects of free radicals on your metabolism. Green tea is most benefit in its powdered form, known as matcha, which you can also mix into smoothies. There are also many wonderful herbal teas containing disease-fighting polyphenols. One example is hibiscus which has been used in traditional Chinese medicine to treat high blood pressure and inflammation for centuries. Just be careful with licorice tea – according to Dr. Hyman: “A little is good, but a lot causes high blood pressure.” Whichever tea you choose, again, it’s best to consume organic varieties.

What might be good to drink, in moderation:

• Kefir (cultured, fermented yogurt drink) – Another great source of probiotics. However, if your body doesn’t tolerate cow’s milk dairy well, try goat’s milk kefir, or coconut kefir.
• Coffee – According to Dr. Mark Hyman: “Coffee is neither poison nor panacea.” Coffee contains an abundance of antioxidants (both regular and decaf). And there is evidence suggesting that regularly drinking coffee lowers the risk of heart disease, Alzheimer’s, colon cancer, cirrhosis of the liver, depression, and even premature death. But coffee can increase insulin production in people with type 2 diabetes, so they and anyone with pre-diabetes should abstain. And because caffeine is a stimulant, it can also raise the stress-hormone cortisol, and adrenaline, which can lead to adrenal exhaustion. In addition, caffeine addiction actually makes you MORE TIRED. If you really want to benefit from coffee’s energy enhancing benefits, then you need to cycle coffee consumption by drinking it on and off (not every day) – but you’ll first need to re-set your body by giving it up entirely for at least a month. Coffee can also cause heart palpitations for some. Bottom line, its best to drink coffee in moderation (if you don’t get any adverse effects from it). If you experience headaches, fatigue, or anxiety when you haven’t had your “coffee fix” then you’re addicted and need to reset your body, and then re-introduce it in moderation. The way people react to coffee is believed to have a lot to do with genetics as well – so apply the principle of bio-individuality and listen to your body to determine if and how much coffee you should be consuming. Just be sure that you aren’t buying Starbucks “coffees” loaded with sugar – its best to drink it black or try a bullet proof coffee to start your day. And its recommended to only drink organic coffee and buy “Fair Trade certified” brands which ensures the farmers are getting a fare wage. Check out: fairtradeusa.org.
• Black Teas — The same advice about caffeine consumption mentioned above applies to tea as well. Though tea has less caffeine than coffee, some people can be more sensitive to it, including green tea (me being one of them). You’ll want to watch how much tea you drink and pay attention to how you feel. So some, drinking black tea daily can be fine, as long it’s not affecting the quality of your sleep, and you’re not adding sugar. Again, if you feel fatigued without having your daily cup of tea, experience an afternoon energy slump, or you consistently wake up not feeling well rested, then you should try giving up tea for a while to re-set your body then try reintroducing it in moderation and see if you notice a difference.
• Some Alcohol (esp. Red Wine) – While studies of the world’s blue zones (the areas of the world with the longest living people) have shown that consuming 1-2 glasses of red wine (and even beer) a day might contribute to longevity, these are correlation studies so they don’t prove cause and effect. Thus, we cannot conclusively say that alcohol or red wine is healthy because there are so many other factors to consider. HOWEVER, research does prove that those who drink more than 1-2 drinks daily have shorter life expectancies, than those who abstain. According to Dr. Mark Hyman: “A little bit of alcohol is generally better than none, but beyond that there are no health benefits, only down sides.” And studies show that red wine is best. One randomized control study published in the Annals of Internal Medicine included 224 non-drinking adults with type 2 diabetes in their study and assigned them to drink one of 3 beverages with dinner over a 3-year period: a small glass of red wine, white wine, or mineral water. The study found that both wine drinking groups had improved blood sugar control, while the water drinking group did not – the red wine group did the best with reduction in their cardiovascular risk factors: their protective HDL cholesterol increased and their overall cholesterol and lipid profiles improved. “Taken as a whole, the research suggests that alcohol, in small amounts, can be good for you. That’s especially the case for red wine.” So, it’s up to you whether you choose to drink, but if you do, the key is MODERATION. Dr. Hyman suggests to limit yourself to 1 glass of wine a night, or 1 oz. of hard liquor, and be sure that you’re choosing high-quality alcohol. In addition, it’s best to also follow the Blue Zones way of drinking which is to enjoy your drink with a “plant slant” meal (i.e. lots of veggies), family or friends, water, and a short walk afterwards. Check out Dry Farm Wines online, a health-focused wine club that selects only the best locally sourced wines, which are all natural and additive free, lab tested for purity, plus sugar-free and low alcohol, at a reasonable price, and delivers them to your door. And when you choose high quality, you’ll also feel much better the next morning! While Dr. Hyman suggests that cocktails and beer should be avoided (because they are loaded with carbs), if you do prefer those drinks, also aim for quality over quantity – many popular beers, for example, such as Corona, are loaded with unhealthy ingredients such as GMO corn syrup, high fructose corn syrup, caramel coloring and MSG.

What might be okay to drink, in moderation:

• Milk – If your body can tolerate dairy, the healthy option is to drink only organic milk from grass-fed cows. Or try goat’s or sheep’s milk, if its available and you like the taste, as its shown to be digested more easily. If it’s available, try sheep of goat’s milk which are said to be digested more easily as they contain a different protein than that in most cow’s milk. Note: Dr. Hyman recommends milk be avoided by all but it’s okay for some people as long as it’s high quality milk, and full fat — not fat free or low fat. Remember, milk also contains sugar. It’s important to know that milk, and any dairy, is NOT essential for humans to consume. We can get enough calcium from plants, just as cows do.
• Store-bought Milk Substitutes (such as almond and other milks, aka nut juice, hemp or flax milk, and soy milk) — While these can be a good alternative for folks who can’t tolerate dairy, they are best only consumed in moderation if store bought. If buying from the store just be sure to get the unsweetened varieties and look for ones without carrageen (which is an irritant that causes cancer in lab rats, and in humans has been associated with ulcers, leaky gut, and inflammation). But even the unsweetened and carrageen-free versions likely contain other thickeners (gums) which are not natural. If you can make them at home (which I do super easily with my vitamix, after soaking them overnight to soften AND soaking also unlocks their nutrients which makes it easier for your body to absorb), then they are great to consume daily, aside from soy which should still be consumed in moderation due to phytoestrogens which mimic estrogen in the body and can create hormonal imbalances. And be sure to only use GMO-free soy.
• Fresh squeezed fruit juice (if a small serving size, preferably with pulp) – While consuming whole fruit or smoothies (which include the fiber) is best, fresh squeezed organic fruit juice can be consumed as part of a balanced whole foods diet for healthy individuals. Be remember that fruit juice is pure sugar, and the fructose type (which is worse than glucose). While whole fruits are good to consume in moderation due to the pairing of fiber with the fructose, pure fruit juice is a less healthy option and can actually contribute to weight gain, just as any sugar-rich beverage can. For health individuals it can be consumed occasionally, preferable with some protein, healthy fat, and/or fiber. to slow see the section below for an explanation about fruit juices.

What you must NOT drink (if you want to optimize your health and energy):

• Soda (including diet soda) – If you weren’t already aware, diet soda is actually worse than regular because it contains artificial sweeteners which you should never consume. But regular soda is nearly just as bad because it is pure sugar and chemicals.
• Energy drinks (such as Red Bull and Monster) – Energy drinks are even worse than soda, as they are extra loaded with artificial additives that are so harmful to your body and contain massive amounts of caffeine and sugar. These drinks can lead to high blood pressure, cardiac arrhythmia, and even death, according to Dr. Hyman. And they will really mess with your cardiac rhythm which brings a host of other problems including increased fatigue and weight gain.
• Sports drinks (such as Gatorade and Vitamin Water) – Sports drinks are unnecessary. Unless you’re doing really intense exercise in hot conditions, you just need to drink water. But if you do need to replenish electrolytes, opt for coconut water or buy liquid or powdered electrolytes to add to plain water so you avoid all the artificial dyes and sugar put into sports drinks.
• Store-bought Fruit Juice – Fruit juice isn’t much better than soda because its pure sugar. While consuming fresh natural fruit juice in moderation can be okay for healthy individuals as part of a well-balanced whole foods diet, commercial store-bought fruit juices must be avoided. For example, brands like Odwala have more sugar than a can of soda! Even fresh squeezed orange juice isn’t great – one 8 oz. glass would require about 4-5 oranges and contain about 21 grams of sugar, which is almost the same amount you’d find in 8 ounces of coca cola. Again, a whole piece of fruit is a MUCH better alternative.
• Any other beverages high in sugar, artificial sweeteners, and/or artificial dyes and chemicals – This includes beer, sweetened ice tea and sugary coffee drinks and cocktails. Always check labels! Many drinks advertised as “healthy” are actually not that healthy when you look at the label.

Bottom Line: Drink plenty of water, and avoid beverages high in sugar if you want to optimize your health to look and feel your best!