There are two things you need to know about sleep:

A common myth that refuses to die
A root cause that most people overlook entirely

Let’s unpack both.

Myth: You have to be asleep by 9–10pm or you’ll miss your deep sleep window

You’ve probably seen this on social media:

“If you’re not asleep by 10pm, you’ll miss your only deep sleep window.”

The idea is that you can only get deep, restorative sleep in the early part of the night — and if you’re not in bed by then, you’re doomed.

But that’s not how the body actually works.

Anya and I often go to bed after midnight.
And I still consistently get 2+ hours of deep sleep every night — sometimes close to 3 hours.

For reference:
Most healthy adults average 90–120 minutes of deep sleep per night.

So yes — deep sleep matters, but it’s not restricted to a magical pre-10pm window.
The real question is: what’s your physiology doing during sleep?

Which brings us to…

What actually matters for quality sleep: Your thyroid function

If your thyroid is underactive, you’ll have a hard time falling and staying asleep — regardless of what time you go to bed.

Common symptoms of hypothyroid sleep issues:

Taking forever to fall asleep (30–60+ min)
Restless tossing and turning all night
Waking up at 3am and not being able to fall back asleep
Feeling wrecked in the morning, no matter how many hours you spent in bed
Total dependence on coffee to get going

I used to deal with all of that — every single night.

That was over 5 years ago, and it all changed when I realized…

My problem wasn’t psychological or environmental.
It was thyroid-related.

How thyroid hormones control sleep (the nerdy but powerful part)

Your brain is like a muscle — it needs a precise balance between excitation and relaxation.

In muscles, too much intracellular calcium = spasms.
In the brain, too much intracellular calcium = overstimulation, anxiety, and insomnia.

Now here’s the kicker:

T3 (the active thyroid hormone) increases ATP production — and ATP is required to pump calcium out of the cell.

When T3 is low:

Calcium builds up inside neurons
Brain stays overstimulated
You can’t shut down enough to get into deep or REM sleep

When T3 is optimized:

ATP increases
Magnesium stays inside the cell
Calcium stays out
The brain can finally relax and let you sleep deeply

What worked for me

When I realized thyroid might be the missing piece, I ran a simple experiment:

I took 3mcg of T3 under my tongue before bed.

The first night?

✅ Fell asleep in under 10 minutes
✅ Slept through the night
✅ No tossing, no early waking
✅ Woke up refreshed — for the first time in years

Over time, I focused on optimizing my thyroid naturally — through nutrition, supplements, gut health, and strategic hormone support.

My sleep only got better.
And it wasn’t just sleep — my libido, energy, focus, and drive came back too.

That’s why I created the Thyroid Optimization Course

If you’re struggling with:

Poor sleep
Cold hands and feet
Low motivation and drive
Brain fog
Libido or erectile issues
Digestive problems
Hypothyroid symptoms despite “normal” labs…

This course is for you.

I break down everything:

Foods and nutrients to restore thyroid function
How to lower reverse T3 and improve T4-to-T3 conversion
How to enhance cellular T3 signaling
How to interpret thyroid labs (the right way)
Protocols to fix gut-driven Hashimoto’s
And how to actually feel normal again

👉 Check it out here

You deserve deep, restorative sleep — and a body that performs all day long.

Fix the thyroid, and everything else gets easier.

Talk soon,
Hans

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