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http://www.primordialhealth.co.uk/

Primordial Sleep Lab, London (2025)

27/05/2025

Why I ditched the 5AM club and felt smarter

I tried the 5AM club. My brain hated me.
⁠⠀
Not because I lack discipline—but because I have a late chronotype.

Your chronotype = your internal clock. Some of us are larks (early), some owls (late).
⁠⠀
Waking at 5AM when your body wants 7:30AM? It’s a cognitive hit. Like working drunk.
⁠⠀
Sleep debt builds. Mood tanks. Work suffers.
⁠⠀
How I found my rhythm:

✅ Tracked sleep for 2 weeks
✅ Identified natural sleepy/wake times
✅ Shifted my work blocks around my energy spikes
⁠⠀
Spoiler: I still get more done than I did waking at 5.

Not all routines are created equal.

📩 My free Entrepreneur Sleep Blueprint email course is live: 5 short lessons to help you sleep deeper and lead smarter. Link’s in the comments.

health

06/02/2023

Feeling jet-lagged? Try using light therapy to reset your body's internal clock. Bright light in the morning can help regulate your circadian rhythm, making it easier to fall asleep at night.

One study published in the journal Sleep Medicine Reviews found that exposure to bright light in the morning can help reset the body's circadian rhythm and reduce symptoms of jet lag. The study concluded that light therapy is a safe and effective treatment for jet lag, especially for people who are traveling across multiple time zones.

06/02/2023

Don't let a bad mattress ruin your dreams. Investing in a comfortable and supportive mattress can make a big difference in the quality of your sleep. Plus, you'll wake up feeling like a brand new person.

Did you know that you should change your mattress every 8 years?

How old is your mattress?

I'd love to know in the comments below👇 share if you think someone should know this.

06/02/2023

Feeling groggy in the morning? It could be because you're not getting enough deep sleep. This stage of sleep also called Non-rem3 (NR3) is important for physical restoration. It's the wake up and feel awesome stage.

You want to get roughly 25% of your night in this stage so you can feel AMAZING. This is the optimal value.

N-R3 aka Deep sleep happens mainly in the first part of the night usually around 10pm-2am, that's why it's important to go to bed early, so you can maximise your chances of getting enough deep sleep and wake up feeling great physically.

Do you know how much Deep Sleep you're getting each night? Can you feel the difference when you get enough deep sleep? Let me know in the comments below👇

06/02/2023

Don't let the snooze button be your enemy. Waking up at the same time every day, including weekends, can help regulate your body's internal clock and make it easier to fall asleep at night.

If you MUST use the snooze, instead of having it every five minutes, have 1 snooze and make it a 20min one.

Having 5 mins sleeps will only give you crappy light sleep that will make you even more tired, if you have a 20min one instead, it will let you get to a deeper stage and give you a power nap, this way you wake up more refreshed.

If you start having regular wake and bed times, in a little while you won't even need the snooze button anymore!!

06/02/2023

Do you travel through multiple time zones a lot? Is Jet lag something that you experience quite often? Suffering with jet lag often can be quite debilitating, so learning to manage it is crucial for maintaining good health.

I have a few tips that can help you get rid of jet lag quicker.

#1: Drink plenty of water💦
We can get quite dehydrated when we are sitting in that dry cabin air for a long time, so a crucial part of overcoming jet lag is drinking enough water. If you drink about 500ml for each hour that you’re flying, you’ll feel a massive difference in your sleep, mood and energy when you arrive at your destination. Just remember to seat by the aisle if you do!

#2: Practice Grounding🦶
Traveling through time zones confuses our body's inner clock. To reset it, we can ground ourselves by walking barefoot outside, touching or hugging a tree, holding a rock, or immersing ourselves in water for a few minutes. This helps reset our body's inner clock and readjusts cortisol levels for better sleep.

#3: Exercise🏋‍♂️
According to research, exercise can assist in regulating circadian rhythms. It may not sound too appealing to exercise after travelling for a few days, but the quicker you get moving after you arrive, the quicker you can recover from jet lag and regulate your circadian rhythm.
When you get to your destination, you don't have to do a power workout or a long run, if you’re not feeling too much like exercising, i’d would just go for a walk(with bear feet if possible) or go swimming if there is this possibility, or whatever is available.

#4: Avoid Stimulants Until You Arrive.☕️
The most common advice for minimising jet lag is to limit caffeine, to***co, and ni****ne intake. These substances should be avoided because they overstimulate the central nervous system and can disrupt a circadian cycle that is already off balance.

How do you manage your jet lag? I’d love to know in the comments below👇

06/02/2023

The Future of Sleep: Biohacking and Ancestral Knowledge.

The future of sleep is here, and it's a powerful combination of science, technology, and ancestral wisdom. By harnessing the latest tools and techniques of biohacking and combining them with the timeless wisdom of our ancestors, we can optimize our sleep and performance like never before.

But what does the future of sleep look like? Here are a few possibilities:

👉 Personalized sleep solutions. The future of sleep will be tailored to the individual. Using advanced technology and data analytics, we will be able to identify our unique sleep needs and create personalized sleep solutions that optimize our performance and well-being.

👉 Sleep-optimized environments. The future of sleep will be all about creating environments that are optimized for sleep. This could include smart homes that regulate temperature, light, and sound, and even sleep-optimized cities that minimize noise and light pollution.

👉 Enhanced sleep experiences. The future of sleep will be more than just lying in bed. It will involve enhanced sleep experiences that combine technology, relaxation techniques, and natural remedies to promote deep, restful sleep.

By embracing the future of sleep, we can optimize our health, performance, and well-being like never before.

Are you ready to join the sleep revolution?💤💪😴

06/02/2023

If you haven't had the pleasure of listening to Matthew Walker's podcast "Why We Sleep," I highly recommend you give it a listen.

Not only is Walker a world-renowned sleep scientist, but he's also a fantastic storyteller and his podcast is equal parts informative and entertaining.

One thing that really stood out to me from the podcast was Walker's discussion on the link between sleep and creativity. As he points out, some of the greatest artistic and scientific breakthroughs have occurred during sleep, whether through dreams or simply through the restorative effects of a good night's sleep.

But the benefits of sleep go far beyond just boosting creativity. Walker discusses how sleep impacts everything from our physical health to our mental well-being to even our social relationships. And let's be real, who doesn't want to be a happier, healthier, more creative person?

So if you're looking to up your sleep game (and who isn't these days?), give Matthew Walker's podcast a listen. Trust me, you won't be disappointed.

Happy snoozing!

06/02/2023

Are you looking to improve the quality of your sleep and optimize your performance?

One powerful approach is to combine the latest science and technology of biohacking with the time-tested wisdom of our ancestors.

By incorporating some of their techniques into your routine, along with the latest biohacking tools and techniques, you can optimize your sleep and performance.

Here are a few ways to combine biohacking and ancestral wisdom for better sleep:

👉Sleep tracking devices. Wearable devices like fitness trackers, Apps and smartwatches can also track your sleep. This can help you identify patterns and potential issues with your sleep, such as disruptions or insufficient time in deep sleep.

👉Get outside during the day. Our ancestors spent much of their time outdoors, exposed to natural sunlight. This helped regulate their circadian rhythms and improve their sleep. Try to get outside during the day, especially in the morning, to help regulate your own sleep patterns.

👉Use cold therapy. Cold therapy, also known as cryotherapy, involves exposing the body to extremely cold temperatures for a short period of time. This can help improve sleep by reducing inflammation and promoting the release of endorphins. Try taking a cold shower in the morning this will help you be super alert in the morning and also sleep better at night.

By combining the best of modern biohacking with the wisdom of our ancestors, you can optimize your sleep and performance. Give it a try and see the difference it can make in your life.

Do you track your sleep? let ne know in the comments 👇

30/01/2023

Are you looking for ways to improve the quality of your sleep?

One approach you may want to try is incorporating ancestral wisdom into your routine.

Our ancestors had a deep understanding of the natural world and knew how to use it to their advantage. This included their sleep habits, which were often closely tied to the rhythms of nature.

Here are a few ways to use ancestral wisdom to improve your sleep:

👉Follow the sun. Our ancestors slept when it was dark and woke when it was light, which aligned with their natural circadian rhythms. Try to do the same by going to bed and waking up with the sun.

👉Create a sleep-friendly environment. Our ancestors slept in cool, dark, and quiet environments. Try to mimic this by keeping your bedroom at a comfortable temperature and free from noise and light pollution.

👉Practice relaxation techniques. Many ancient cultures used meditation, deep breathing, and other relaxation techniques to prepare for sleep. Try incorporating these into your bedtime routine.

By incorporating ancestral wisdom into your sleep habits, you can improve the quality of your sleep and wake up feeling refreshed and ready to tackle the day.

Do you do any of this already? I'd love to know in the comments 👇

28/01/2023

Did you see my post about losing my car? One thing that I was super grateful for in that experience, was that at least, not finding my car that night was the best thing that could have happened. Being that sleep deprived would definitely be very dangerous for me to drive.

Sleep deprivation causes us to have microsleeps, which are brief episodes of sleep that can occur while a person is awake. They typically last only a few seconds, but can have serious consequences.

For example, if you're driving and have a microsleep, you could lose control of your vehicle and cause an accident.

Have you ever felt yourself nodding off at your desk, only to snap awake a few seconds later? If so, you may have experienced a microsleep.

Microsleeps can happen to anyone, but they are more common in people who are sleep-deprived or have sleep disorders. Some common signs of microsleeps include:

👉 Brief moments of inattention or staring off into space

👉 Difficulty keeping your head up or your eyes open

👉 Slowed reaction times or difficulty making decisions

👉 Memory lapses or trouble recalling recent events

If you're regularly experiencing microsleeps, it's important to address the underlying cause. This may include getting more sleep, seeking treatment for a sleep disorder, or making lifestyle changes to improve your sleep quality.

Primordial Sleep Lab

27/05/2025

06/02/2023

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