Growth hormone, testosterone, and melatonin are all produced during sleep. This is where hormonal optimization starts — or fails.
Lights out by 10 PM
Catch the growth hormone wave in the first sleep cycle
8+ hours nightly
Full REM cycles for testosterone and estrogen regulation
Cool room (65-68F)
Temperature-optimized for deep sleep and GH release
All of the above
Full commitment to sleep as a hormonal reset