Sleep is one of the central topics of Muskultura that I have been talking about from the very beginning. We know that we need to get 7-8 hours of sleep for the body to regenerate, strengthen, and cleanse itself. However, 7-8 hours of sleep on its own is not enough to achieve maximum benefit.
One of the key factors in how effective sleep will be is the state we are in when we go to bed. This state largely determines how restorative our sleep will be.
For many people, simply getting 7-8 hours works wonders. If you want to climb even higher, keep reading. If you sleep less than 7-8 hours, this will help as well.
Sleep is the brain’s only chance to clear metabolic waste
Metabolic waste is any waste substance produced by the chemical reactions (metabolism) that take place in our cells, and specifically speaking about sleep – in the brain. These waste products are no longer useful to the body and must be removed to maintain health.
The system in the brain responsible for its cleaning is most active during deep sleep, especially in the first third of sleep. When we go to bed with a stimulated nervous system, we get a shallow and fragmented cleaning even if we sleep 8 hours. The negative effects are far-reaching.
❌ Acute (short-term) effects (click here)
- Brain fog: Cellular waste slows down the process of communication between neurons via chemical signals (neurotransmission), causing mental sluggishness.
- Impaired memory: The adaptability of neurons needed to efficiently store new information or recall memories is reduced.
- Emotional reactivity: Disrupted communication between brain centers causes anxiety and irritability.
- Mental fatigue: Uncleared waste reduces cellular efficiency, leading to faster burnout during cognitive tasks.
⚠️ Chronic (long-term) effects (click here)
- Toxicity: An accumulation of harmful substances occurs, driving the development of Alzheimer’s disease and dementia.
- Neuroinflammation (brain inflammation): The persistent presence of waste forces the brain’s immune cells into a state of chronic inflammation, thereby damaging healthy neurons.
- Poorer communication between neurons: Long-term inflammation and toxic waste destroy the connections between neurons, significantly reducing cognitive endurance.
- Vicious cycle of sleep degradation: Accumulated waste damages the brain centers that regulate sleep, disrupting the ability to enter deep sleep.
Here is how to fall asleep with a calm nervous system:
❌ Habits that hinder the cleanup
1. Scrolling on your phone before falling asleep
Screens emit light that suppresses melatonin. We experience cognitive activation and unpredictable input that stimulates a stress response in the body. These situations result in a decreased readiness for sleep. Readiness is not about how ready we think we are for sleep, but how ready the brain is. Thus, we try to fall asleep while the body is nowhere near the required state to achieve a deep cleanup.
2. Caffeine late in the day
Caffeine needs 5-10 hours for its concentration in the body to decrease by 50%. Consuming caffeine at, for example, 5 PM means going to bed with a significant dose of caffeine. Some people have no trouble falling asleep, but the depth and duration of restorative processes are significantly disrupted when we have caffeine in our body. This has nothing to do with our feeling of sleepiness. (Because a person can also fall asleep with sedatives, but that is not real restorative sleep, rather a forced “anesthesia” of the nervous system).
3. Alcohol before bed
You went out to relax and had a few drinks. Even a moderate amount of alcohol has a negative impact. Also, many people use alcohol to help them fall asleep. Like sedatives, alcohol (itself a type of sedative) directly interferes with deep sleep and the restorative processes that happen in the first half of sleep. You could sleep for 12 hours after consuming alcohol and still achieve minimal cleanup. The relaxation from alcohol is only apparent and comes with interest! Avoid it especially in the second half of the day.
4. Emotional activation
Messages, arguments, and news before bed raise cortisol right when it should naturally be falling. This keeps the nervous system in a state of tension, and we fail to achieve a deep cleanup.
5. Late workouts
Exercising close to bedtime raises cortisol and adrenaline levels exactly when they are least needed. Body temperature rises, and the nervous system is in an active state – the opposite of what is needed for restorative sleep. It is much better to exercise earlier in the day. The alertness and endorphins that training brings are much more useful to us during the day, not before bed.
✅ Habits that enhance the cleanup
1. Cool room temperature
In order to achieve deep sleep, the body needs to lower its temperature. Room temperature directly affects body temperature. When the room is very warm, it puts an extra burden on the body, which disrupts deep sleep and the cleanup process. The maximum room temperature should be 24 degrees Celsius. The ideal temperature for sleep is considered to be 18-20 °C.
2. Dimming the lights (1 hour before bed)
When we have bright light around us before bed, whether from light bulbs or screens – the body receives an artificial signal that it is daytime – thus reducing melatonin levels. It is much better to use warm colors in lighting in the evening, and if you must do something on your phone/computer, use a blue light filter. All modern computers and phones have built-in options to reduce brightness and filter blue light (when blue light is reduced, you get yellow-red color tones, which reduces light intensity).
3. Preparation for sleep without a phone
Do not use your phone for at least half an hour before bed. Replace the phone with a relaxed conversation, quiet music, or reading a book. This will reduce input, and the nervous system can prepare for restorative sleep.
4. 1:2 Breathing technique
Inhale through your nose completely for 5 seconds, exhale through your mouth for about 10 seconds. A few minutes with this exercise are enough to momentarily reduce stress levels. It is useful in any situation where you feel the need. It is truly effective.
5. Warm shower 90 minutes before bed
Unlike showering right before bed, a warm shower an hour and a half earlier causes blood vessels to dilate. When you get out of the bathroom, heat radiates intensely through the skin, which later causes a drop in internal body temperature – helping the brain prepare for deep sleep. Cold showers are great, but they are not for before bed. They serve a different purpose.
A 60-minute chance
The solution for better quality is not just more sleep. The state of our nervous system right before bed determines how effectively the brain clears itself of unnecessary metabolic substances. That golden hour before sleep is our chance.
Read more tips for improving sleep:
Dino Nikolic
Creator and Author of Muskultura
June 17, 2026
