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   With sleep, there are no exceptions.
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   It’s essential for longevity.‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌
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                   Greetings Sarah,
                   <br/>
                   <br/>
                   When it comes to sleep, everyone likes to think they’re the exception to the rule. “I only need five hours of sleep a night.” “A little more screen time won’t hurt.” We all claim some exceptions, don’t we?
                   <br/>
                   <br/>
                   I’ve spent most of my life feeling like the lucky exception to bad sleep. I fall asleep easily, I sleep through the night, and when I wake up, I feel reasonably ready to face the day. Then, a few years ago when I began to overhaul my health, I purchased an Oura ring, and I made a discovery: I get virtually no deep sleep.
                   <br/>
                   <br/>
                   <strong>
                   </strong>
                   <strong>
                    Deep Sleep and Longevity
                    <br/>
                   </strong>
                   There are three general stages of sleep: light sleep, deep sleep, and REM sleep. According to our science writer Rich LaFountain, PhD, deep sleep is the most important one for longevity, because that’s when our body rebuilds itself — our cells grow, repair themselves, and restock their energy reserves. Most adults who sleep 8 hours a night get 1-2 hours of deep sleep. Oura tells me I get ten minutes.
                   <br/>
                   <br/>
                   This discovery has prompted me to pay much closer attention to what I’m doing (or not doing) that might affect my sleep. I’m generally pretty good about not eating before bed. Like most people, I could stand to cut down on screen time. But the biggest change I’ve made is in regards to alcohol. I already knew it was bad for sleep quality —
                   <a style="-webkit-text-size-adjust:none;-ms-text-size-adjust:none;mso-line-height-rule:exactly;text-decoration:underline;color:#fa4a39;font-size:16px;font-family:roboto, 'helvetica neue', helvetica, arial, sans-serif" target="_blank">
                    the science is pretty conclusive
                   </a>
                   — but my own data put that reality front and center: If I have just two drinks, even relatively early in the evening, my body winds up working overtime to process it, and I get even less deep sleep.
                   <br/>
                   <br/>
                   <strong>
                   </strong>
                   <strong>
                    Changing Habits, Extending Life
                    <br/>
                   </strong>
                   Ultimately, whether you’re a “good sleeper” or a “bad sleeper,” your intuition about the quality of the sleep you’re getting, and what affects it, might be wrong. Mine certainly was. And being wrong day after day can cut time off your life. That’s why I encourage you to spend some time learning more about good sleep hygiene and really examining your bedtime routines. Over the next few weeks, the Zero team will offer up some guidance in these areas, and we’d love to hear your success stories, pain points, or any other feedback you care to share. Your input is what helps us make the Zero experience better for you.
                   <br/>
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                   Until next time,
                   <br/>
                   Tom Conrad
                  </p>
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                   CEO at Zero Longevity Science
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