We’re sure you’re aware of the basics of good sleep.
Things like
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Avoid caffeine
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Regular exercise
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Stick to a routine
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Avoid Blue light
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Don’t eat after 7 PM
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Don’t exercise in the evening
But, when was the last time you thought about “how” you slept?
Not how many hours, but the deeper mechanics of how your body puts itself into sleep.
Inside you, there are two key hormones: Adenosine and Cortisol. These two are the yin and yang of your sleep-wake cycle,
Understanding how they work can change your nights (and your days) for the better.
Let’s break it down, so you can use this knowledge to sleep better and age well.
Adenosine - The Sleepiness Builder
Think of adenosine as your body’s natural sleep signal.
It’s the chemical that builds up pressure throughout the day, nudging you closer and closer to sleep.
The more time you spend awake, the more adenosine accumulates in your brain.
By evening, it’s at its peak, and that’s when you start to feel the heavy eyes and drowsiness kick in.
Point to note - Caffeine and adenosine have strong interactions.
Caffeine blocks adenosine receptors, giving you that “alert” feeling.
It’s like "turning off" your sleep signals for a while.
But the adenosine doesn’t go away. It keeps accumulating. And once the caffeine wears off, you crash hard.
Since it affects your sleep signals, it’s always advised to avoid any form of caffeine at least 6 hours before bed
Cortisol - The Wake Up Hormone
Cortisol, while often called the stress hormone, is your body’s built-in alarm clock.
It’s part of your circadian rhythm.
It builds up for a few hours before you wake up, and peaks in the morning to give you a burst of energy. This helps you wake up feeling refreshed.
Cortisol then declines throughout the day, letting adenosine take over.
How Adenosine and Cortisol Play With Each Other
These two hormones are like players on opposing teams.
Adenosine builds sleep pressure, pushing you toward sleep. While cortisol keeps you awake,
Morning
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As you wake up, cortisol levels are high, and they suppress any lingering effects of adenosine. This is why you don’t always feel sleepy in the morning unless you had a bad night’s sleep.
Midday
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By afternoon, cortisol is in decline, and adenosine is building. This balance is what keeps you alert during the day without feeling too sleepy.
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If you’ve ever felt that mid-afternoon slump, it’s because cortisol is low, and adenosine is creeping up.
Evening
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Here’s where things can go sideways. If cortisol spikes in the evening due to stress, you'll find sleeping a battle.
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You'd end up tossing and turning, frustrated because you’re exhausted but can’t seem to fall asleep.
Bedtime
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In a well-regulated cycle, cortisol levels stay low at night. This allows adenosine to take over and make you sleep.
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Whilst you sleep, adenosine levels decrease . Cortisol begins its slow ascent again, prepping your body to wake up in the morning.
Also, “Catching Up” on Sleep Doesn’t Work
You’ve heard it before:
“I’ll catch up on sleep this weekend.”
It’s tempting to believe that you can make up for lost sleep the next night.
Why This Myth Exists:
Many people assume that averaging out to 8 hours per night over a week will keep them healthy.
Well actually, the quality of your sleep matters as much as quantity.
The Reality is Chaos.
The Effect on Adenosine:
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Disrupted Sleep Pressure:
Your body won't have the chance to build up adequate adenosine levels if you have irregular sleep.
Your body loses its natural drive to fall asleep at a consistent time.
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Poor Adenosine Clearance:
When you don’t get high-quality sleep, adenosine isn’t cleared from your brain overnight.
This leftover adenosine makes you feel foggy and fatigued the next day,
even if you managed to sleep long enough.
The Effect on Cortisol:
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Elevated Evening Cortisol:
Inconsistent bedtimes or late nights trigger cortisol spikes at the wrong time.
Elevated cortisol in the evening fights adenosine’s effects,
This makes sleeping feel like climbing a mountain, no matter how tired you are.
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Blunted Morning Peaks:
A disrupted sleep schedule also impacts the morning cortisol surge.
Without that peak, you wake up feeling sluggish, with low energy levels throughout the day.
How to Restore Balance for Better Sleep
Here’s how you can get adenosine and cortisol back in sync:
3 Quick Sleep Tips
Here are 3 quick sleep tips you start doing TODAY to start your days with high energy.
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Manage Stress With Your Breathing
Going to bed stressed is like trying to sleep whilst your alarm is screaming.
High stress levels at night are a sleep killer.
Here’s the fix: use the physiological sigh to switch on your body’s natural calming system.
Action Items
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Take a deep inhale through your nose, then a quick second inhale to fill your lungs fully.
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Exhale slowly through your mouth.
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Repeat this 2-3 times.
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This simple technique signals your body to relax and prepares you for deeper sleep.
2. Morning Sunlight Exposure
If you want to set yourself up for great sleep every single night,
you’ve got to start with the right habits in the morning.
One of the simplest and most effective ways is to go outside and get sun exposure.
Here’s Why Morning Sunlight Is a Game-Changer:
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Boosts Cortisol at the Right Time:
Exposure to bright morning light triggers a healthy spike in cortisol.
This morning cortisol surge helps regulate your energy levels throughout the day,
and sets the stage for lower cortisol levels in the evening, making it easier to fall asleep.
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Calibrates Your Biological Clock:
Sunlight is a key signal for your brain’s suprachiasmatic nucleus (SCN). The master clock that governs your circadian rhythm.
When you step outside in the morning, the light hits your eyes, sending a message to your SCN that it’s daytime.
This helps synchronise your internal clock, align your sleep-wake cycle
and makes sure that enough adenosine builds up throughout the day.
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Enhances Mood and Mental Clarity:
Morning sunlight boosts serotonin, a precursor to melatonin (which is key to sleep)
This lifts your mood and improves focus.
Action Item: Aim to spend at least 10-20 minutes outside within an hour of waking up.
If it’s cloudy or you can’t get outside, find a bright spot by a window.
Even on overcast days, natural light exposure is far stronger than indoor lighting.
GO GET SUNLIGHT!
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Consistent Sleep Schedule
Your body thrives on routine.
It’s always tempting to sleep in, or stay up late watching web series. But imagine the damage.
It disrupts your internal clock and makes you wonder "What time is it?" everyday
When you go to bed and wake up at the same time every day,
you allow cortisol and adenosine to do their jobs. We spoke about this enough in this article.
The result is good sleep and energetic days.
Action Items
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Sleep and wake up at the same time everyday
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NEVER hit the snooze button.
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Create a simple wind-down routine before bed.
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Keep your room as dark as possible (But open your screens/blinds if you can so you get natural light as the sun rises)
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Turn your ceiling fan/air conditioner on. This gives you some white noise that blocks out disturbing sounds.
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Keep your room as cold as you “comfortably” can
Final Thoughts
An easy way to ensure you wake up refreshed and energised EVERYDAY
is by keeping adenosine and cortisol levels balanced and in good working condition.
Skipping sleep and trying to make up for it later isn’t never a sustainable strategy.
Focus on consistent sleep, managing stress, and being mindful of caffeine.
Good sleep is a strong foundation for healthy ageing, and well-being.
What Now?
Keep in mind that ageing is just not about “you vs time”.
It’s about embracing it….On your terms!
And that’s why we’d want you to join our community at The Oak Age.
Think about it.. A group full of people like you, who are on a mission to make all their years count.
Oh and there are also some sweet benefits, like…
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Exclusive access to our biological age tool
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Challenges, and exclusive travel rewards to winners
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Easy, actionable healthy ageing tips
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Influence your circle and earn referral rewards
When you join us, you’re getting more than bare advice.
You’re stepping into an ecosystem designed to help you live better,
with practical benefits that actually make a difference.
