As part 2 I wrote the biology behind sleep. Most people know circadian rhythm and melatonin. But it is 25% of the biology. This is why melatonin does not work for everyone.
I also wrote about brain waves during our sleep as part 3.
Next, I want to write about scientific findings (not drugs) that can help people get better sleep. It will focus on the scientific basis and also aims to measure sleep quality, etc.
Most of our diseases and aging are caused by a lack of sleep. We need to fix this first before diet or exercise :)
It's my understanding that GWOT Veterans face higher cancer rates, like brain and lung, tied to exposures including burn pits (PAHs, VOCs, metals), oil fires, pesticides, chemicals in munitions used for IEDs, etc. High-exposure groups show elevated brain cancer mortality and lung cancer incidence. Your article is written very well and I can see how slleep deprivation may amplify risks via inflammation, hormone disruption, and immune weakening, similar to shift workers. The VA's Burn Pit Registry notes respiratory symptoms in nearly half, with ongoing research on combined sleep and exposure factors.
People in Armor and Cavalry during those days aged fast, and lack of sleep was just pouring diesel ⛽️ fuel on the fire.
Why We Sleep by Mathew Walker changed my life. Am looking forward to your research and perspective. Birds migrating multiple days have split sleep, half a brain at a time. Even small worms sleep.
I’m glad it worked for you! Everyone can respond differently to different ideas or approaches, and it’s great that you found something that resonated.
For me, I take a slightly different approach. I focus on what peer-reviewed science tells us about sleep across species and humans. Sleep is universal, but it’s not one size fits all—different people have different sleep patterns, genetics, and underlying biology. What works for one person might not work the same way for someone else, and that’s why I like to look at multiple models—from worms to mice to humans—to understand the mechanisms behind sleep.
My goal is to present the science clearly so that people can make informed choices about their own sleep, rather than rely on a single book or approach. That way, you can understand why something works for you and also see what might work for others differently.
One of the most fascinating things about sleep is how universal it is—and yet how differently it manifests across biological systems. Birds that migrate for days engage in unihemispheric sleep, resting half the brain at a time. Even simple organisms like worms sleep. That alone tells us sleep is fundamental, but not uniform.
This is where model organisms matter.
I studied two very different worm models: planaria and C. elegans. Planarians have a large population of adult stem cells, which allows them to regenerate indefinitely. They do not develop cancer and are often described as biologically “immortal” (with some estimates placing lifespan limits in the order of centuries or more).
C. elegans, by contrast, lack adult stem cells and live for less than 20 days. Their genetics, aging pathways, and regenerative capacity are entirely different—even though both organisms fall under broadly similar biological classifications.
The lesson here is not that one model is “better,” but that biology is context-dependent. These systems share conserved pathways with humans, but those pathways do not always behave the same way across lifespan, tissue structure, or environmental pressures.
That’s why I’ve always been careful about translation. Worm models are powerful for uncovering mechanisms—they’re fast, cost-effective, and experimentally tractable. But when we move toward humans, especially for complex processes like sleep, we have to integrate data from mice, humans, and clinical studies. Studying them side by side allows you to ask:
What is conserved? What diverges? And where should we be cautious?
This same principle applies directly to sleep science.
That’s my PhD thesis lol. Adult stem cells and cancer stem cells focusing on metabolic pathways and then figuring out how adult stem cells can be used for tissue repair and regeneration with age.
The answer is yes … with big limitations. We have adult stem cells but they don’t proliferate … only as needed and with age it seriously declines. I wrote a whole thesis about this lol 😂
Haha I wrote a note today because one of my friend's sent me a pinned note I had on my desk back when I was doing my PhD. He saw the article and remembered that photo.
Tomorrow, I’ll dive into the biology of sleep. Sleep isn’t one size fits all, and neither is the way sleep disorders develop. Understanding the underlying biology is key to finding the right treatment.
Over the next few weeks, I’ll also cover brain waves and evidence-based treatment options—all grounded in science.
Very nicely done, look forward to the next ones in this series. I also look forward to hearing more about variations in sleep patterns, such as bimodal sleep. Also why FitBit says 4-5 hours is sufficient as long as there is sufficient REM and Deep Sleep. Which functions occur during light sleep?
Tomorrow, I’ll dive into the biology of sleep. Sleep isn’t one size fits all, and neither are sleep disorders. Understanding the underlying biology is essential to finding the right treatment.
Over the next few weeks, I’ll also cover brain waves and evidence-based treatment options—all grounded in science.
Someone recently asked me a similar question about Garmin and sleep patterns. I use a Fitbit myself, and I’ve lined up a few interviews with some experts in this area to understand exactly how it works. From what I know, it’s largely based on heart rate. To fully grasp the science, I’d need to see some data (unpublished as of now), which could be really helpful for a book I’m writing—but we’ll see how it unfolds.
My 2025 New Year’s resolution was simple: get better sleep. That decision led me down a deep research path (my own lab-based experiences and peer-reviewed scientific articles), and I am now almost 14 months into studying, synthesizing the science, and writing a book. Along the way, the process itself improved my sleep. That reinforced something important for me. Science-backed evidence matters, whether or not anyone ever reads the book.
That is why I decided to start by sharing this work on Substack at the beginning of the year. Everyone deserves access to the underlying biology before being sold solutions by influencers.
The next article breaks down the biology of falling asleep. Understanding how sleep initiation actually works allows people to recognize their own patterns instead of chasing shortcuts. Biology comes first. Diagnosis and insight come from that. Treatment should follow, not lead.
For me, the changes were straightforward once the biology was clear. I deleted all apps from my phone, so social media is only accessible on my computer. That removed blue-light exposure right before bed. I use a low dose of melatonin, and I discovered that white noise helps me fall asleep quickly. Those choices work for me, but they are not universal prescriptions.
The goal is not to promote a single fix. It is to understand the biological drivers of poor sleep first, and then focus on prevention and individualized solutions.
I knew much of this from my hypnotherapy (and interest in human biology) days but there were aspects of this I'd not come across and I’ve not seen it all together in one place before.
Sleep is vital, in many more ways than our society leads us to believe.
Better sleep was actually my New Year’s resolution last year. I had sleeping issues and it was tearing me apart. I started reading deeply, digging into the literature, and pulling together what I already knew from lab work and human biology. That slowly turned into writing a book. 13 months into writing and researching so far.
I did not pay for courses or hacks. I just followed the science and tested what actually holds up. What surprised me most was how fragmented the public conversation around sleep is, despite how central it is to brain health, metabolism, immunity, and long-term disease risk. And now I get 7-8 hours of sleep with no issues.
So I decided to start putting it all together. I am beginning with a short Substack series.
• The first piece focuses on what chronic sleep loss actually does to the body and brain.
• The second breaks down the biology of falling asleep, so people can understand their own patterns instead of chasing shortcuts.
• The third looks at evidence-based natural interventions.
• The fourth will cover clinical and synthetic options through conversations with a physician.
The deeper dive will live in the book, which I am hoping to finish by the end of summer. But I wanted to start the year by reframing resolutions. Not weight loss. Not extreme diets. Not productivity.
Sleep first for everyone.
Really appreciate you taking the time to read and reflect on it.
Sleep is such a biologically essential mechanism, (pretty much every creature has some kind of sleep cycle, so it must be fundamental). Sleep depravation is a recognised form of torture and yet we pride ourselves on how little we can get away with…
Sounds interesting. Do you discuss anywhere the evolutionary importance/component of sleep? For example I am fascinated by the fact that we (humans) and many other animals sleep by lying prone (off of our feet). It would see to be much more advantageous from a surviving from predators point of view to sleep standing up. In that position as soon as you awaken you can flee. Why do we sleep lying down and not standing up or in some other position or combination of positions and why do/can some animals sleep standing up?
I often wonder what the world would look like if humans slept standing up instead of lying down. We know one thing for sure, bed and mattress makers would need to find other careers…LOL!
I remember when I used to stay up 32 hours straight ... because my experiments demanded it of me. All my colleagues were in awe, and I was praised.
I had a huge sign on my work desk that said "sleep is a symptom of caffeine deprivation".
But the more I did experiments/research, the more I was led to understand that aging, Parkinson's, Alzheimer's, and cancer happened because of our lifestyles.
So I delved deep into Biology and started outlining the lifestyle choices that impact us ... and sleep was #1 among all choices, including exercise and diet. We underestimate it ...
We live in a culture that celebrates overwork: Hustle harder. Push through. Sleep when you’re dead. Sleep is treated like a luxury, not the basic biological need it truly is.
CPAP changed my life dramatically. For reference, my sleep study measured 72 EPH.
Now it’s .4
Love hearing this. So many people underestimate sleep apnea, but stories like yours really highlight how life-changing treatment can be.
Everyone needs to read this very important and fantastic article!
Thank you Jessica.
As part 2 I wrote the biology behind sleep. Most people know circadian rhythm and melatonin. But it is 25% of the biology. This is why melatonin does not work for everyone.
I also wrote about brain waves during our sleep as part 3.
Next, I want to write about scientific findings (not drugs) that can help people get better sleep. It will focus on the scientific basis and also aims to measure sleep quality, etc.
Most of our diseases and aging are caused by a lack of sleep. We need to fix this first before diet or exercise :)
It's my understanding that GWOT Veterans face higher cancer rates, like brain and lung, tied to exposures including burn pits (PAHs, VOCs, metals), oil fires, pesticides, chemicals in munitions used for IEDs, etc. High-exposure groups show elevated brain cancer mortality and lung cancer incidence. Your article is written very well and I can see how slleep deprivation may amplify risks via inflammation, hormone disruption, and immune weakening, similar to shift workers. The VA's Burn Pit Registry notes respiratory symptoms in nearly half, with ongoing research on combined sleep and exposure factors.
People in Armor and Cavalry during those days aged fast, and lack of sleep was just pouring diesel ⛽️ fuel on the fire.
Why We Sleep by Mathew Walker changed my life. Am looking forward to your research and perspective. Birds migrating multiple days have split sleep, half a brain at a time. Even small worms sleep.
Also… really appreciate your nuanced reflection.
I’m glad it worked for you! Everyone can respond differently to different ideas or approaches, and it’s great that you found something that resonated.
For me, I take a slightly different approach. I focus on what peer-reviewed science tells us about sleep across species and humans. Sleep is universal, but it’s not one size fits all—different people have different sleep patterns, genetics, and underlying biology. What works for one person might not work the same way for someone else, and that’s why I like to look at multiple models—from worms to mice to humans—to understand the mechanisms behind sleep.
My goal is to present the science clearly so that people can make informed choices about their own sleep, rather than rely on a single book or approach. That way, you can understand why something works for you and also see what might work for others differently.
One of the most fascinating things about sleep is how universal it is—and yet how differently it manifests across biological systems. Birds that migrate for days engage in unihemispheric sleep, resting half the brain at a time. Even simple organisms like worms sleep. That alone tells us sleep is fundamental, but not uniform.
This is where model organisms matter.
I studied two very different worm models: planaria and C. elegans. Planarians have a large population of adult stem cells, which allows them to regenerate indefinitely. They do not develop cancer and are often described as biologically “immortal” (with some estimates placing lifespan limits in the order of centuries or more).
C. elegans, by contrast, lack adult stem cells and live for less than 20 days. Their genetics, aging pathways, and regenerative capacity are entirely different—even though both organisms fall under broadly similar biological classifications.
The lesson here is not that one model is “better,” but that biology is context-dependent. These systems share conserved pathways with humans, but those pathways do not always behave the same way across lifespan, tissue structure, or environmental pressures.
That’s why I’ve always been careful about translation. Worm models are powerful for uncovering mechanisms—they’re fast, cost-effective, and experimentally tractable. But when we move toward humans, especially for complex processes like sleep, we have to integrate data from mice, humans, and clinical studies. Studying them side by side allows you to ask:
What is conserved? What diverges? And where should we be cautious?
This same principle applies directly to sleep science.
I assume humans have adult stem cells. Do the number decline in aging?
That’s my PhD thesis lol. Adult stem cells and cancer stem cells focusing on metabolic pathways and then figuring out how adult stem cells can be used for tissue repair and regeneration with age.
The answer is yes … with big limitations. We have adult stem cells but they don’t proliferate … only as needed and with age it seriously declines. I wrote a whole thesis about this lol 😂
“Sleep is just a symptom of caffeine deprivation.” 😆😂
I used to be the same way.
Haha I wrote a note today because one of my friend's sent me a pinned note I had on my desk back when I was doing my PhD. He saw the article and remembered that photo.
https://substack.com/@neuroscope/note/c-199199466
Tremendously important article! Can’t wait for the next one!
Thank you Leslie!!
Tomorrow, I’ll dive into the biology of sleep. Sleep isn’t one size fits all, and neither is the way sleep disorders develop. Understanding the underlying biology is key to finding the right treatment.
Over the next few weeks, I’ll also cover brain waves and evidence-based treatment options—all grounded in science.
Very nicely done, look forward to the next ones in this series. I also look forward to hearing more about variations in sleep patterns, such as bimodal sleep. Also why FitBit says 4-5 hours is sufficient as long as there is sufficient REM and Deep Sleep. Which functions occur during light sleep?
Thank you Laura!!
Tomorrow, I’ll dive into the biology of sleep. Sleep isn’t one size fits all, and neither are sleep disorders. Understanding the underlying biology is essential to finding the right treatment.
Over the next few weeks, I’ll also cover brain waves and evidence-based treatment options—all grounded in science.
Someone recently asked me a similar question about Garmin and sleep patterns. I use a Fitbit myself, and I’ve lined up a few interviews with some experts in this area to understand exactly how it works. From what I know, it’s largely based on heart rate. To fully grasp the science, I’d need to see some data (unpublished as of now), which could be really helpful for a book I’m writing—but we’ll see how it unfolds.
Fantastic article, I can’t wait for the next one!
Thank you so much!!
My 2025 New Year’s resolution was simple: get better sleep. That decision led me down a deep research path (my own lab-based experiences and peer-reviewed scientific articles), and I am now almost 14 months into studying, synthesizing the science, and writing a book. Along the way, the process itself improved my sleep. That reinforced something important for me. Science-backed evidence matters, whether or not anyone ever reads the book.
That is why I decided to start by sharing this work on Substack at the beginning of the year. Everyone deserves access to the underlying biology before being sold solutions by influencers.
The next article breaks down the biology of falling asleep. Understanding how sleep initiation actually works allows people to recognize their own patterns instead of chasing shortcuts. Biology comes first. Diagnosis and insight come from that. Treatment should follow, not lead.
For me, the changes were straightforward once the biology was clear. I deleted all apps from my phone, so social media is only accessible on my computer. That removed blue-light exposure right before bed. I use a low dose of melatonin, and I discovered that white noise helps me fall asleep quickly. Those choices work for me, but they are not universal prescriptions.
The goal is not to promote a single fix. It is to understand the biological drivers of poor sleep first, and then focus on prevention and individualized solutions.
Excellent.
I knew much of this from my hypnotherapy (and interest in human biology) days but there were aspects of this I'd not come across and I’ve not seen it all together in one place before.
Sleep is vital, in many more ways than our society leads us to believe.
Thanks for this, Harshi.
Thank you so much, Tony!!
Better sleep was actually my New Year’s resolution last year. I had sleeping issues and it was tearing me apart. I started reading deeply, digging into the literature, and pulling together what I already knew from lab work and human biology. That slowly turned into writing a book. 13 months into writing and researching so far.
I did not pay for courses or hacks. I just followed the science and tested what actually holds up. What surprised me most was how fragmented the public conversation around sleep is, despite how central it is to brain health, metabolism, immunity, and long-term disease risk. And now I get 7-8 hours of sleep with no issues.
So I decided to start putting it all together. I am beginning with a short Substack series.
• The first piece focuses on what chronic sleep loss actually does to the body and brain.
• The second breaks down the biology of falling asleep, so people can understand their own patterns instead of chasing shortcuts.
• The third looks at evidence-based natural interventions.
• The fourth will cover clinical and synthetic options through conversations with a physician.
The deeper dive will live in the book, which I am hoping to finish by the end of summer. But I wanted to start the year by reframing resolutions. Not weight loss. Not extreme diets. Not productivity.
Sleep first for everyone.
Really appreciate you taking the time to read and reflect on it.
I’m looking forward to this, Harshi.
Sleep is such a biologically essential mechanism, (pretty much every creature has some kind of sleep cycle, so it must be fundamental). Sleep depravation is a recognised form of torture and yet we pride ourselves on how little we can get away with…
A much misunderstood and under recognised topic.
Sounds interesting. Do you discuss anywhere the evolutionary importance/component of sleep? For example I am fascinated by the fact that we (humans) and many other animals sleep by lying prone (off of our feet). It would see to be much more advantageous from a surviving from predators point of view to sleep standing up. In that position as soon as you awaken you can flee. Why do we sleep lying down and not standing up or in some other position or combination of positions and why do/can some animals sleep standing up?
I often wonder what the world would look like if humans slept standing up instead of lying down. We know one thing for sure, bed and mattress makers would need to find other careers…LOL!
We all do :)
I remember when I used to stay up 32 hours straight ... because my experiments demanded it of me. All my colleagues were in awe, and I was praised.
I had a huge sign on my work desk that said "sleep is a symptom of caffeine deprivation".
But the more I did experiments/research, the more I was led to understand that aging, Parkinson's, Alzheimer's, and cancer happened because of our lifestyles.
So I delved deep into Biology and started outlining the lifestyle choices that impact us ... and sleep was #1 among all choices, including exercise and diet. We underestimate it ...
We live in a culture that celebrates overwork: Hustle harder. Push through. Sleep when you’re dead. Sleep is treated like a luxury, not the basic biological need it truly is.