OPTIMAL SLEEP: Your Multiplier for Everything Else

OPTIMAL SLEEP: Your Multiplier for Everything Else

We’ve all heard the advice: "Get eight hours of sleep." It’s the oldest rule in the book.

But if you’re chasing high performance—whether that’s in the boardroom, at the gym, or just in daily life—counting hours isn't enough. You need to look at quality.

Think of sleep as your biological force multiplier. If your sleep is average (1x), your nutrition and training yield average results. If your sleep is poor (0.5x), you are actively diminishing the returns on every salad you eat and every mile you run. But if you optimize your sleep (1.5x or 2x), you amplify everything else you do.

The goal isn't just "unconsciousness." The goal is restorative..

In this guide, we’re looking at "Software" (your habits) and the "Hardware" (the nutritional building blocks) you need to turn sleep into your ultimate performance enhancer (Exercise).

 

Part 1: The Software (Programming Your Habits)

You can have the most expensive mattress in the world, but if your internal clock is off kilter, obtaining deep, restorative sleep is unlikely. Here we consider how to program your Circadian Rhythm.

1. The Morning Anchor: Light is the Switch

Believe it or not, a good night’s sleep starts the moment you wake up. Your internal clock (circadian rhythm) requires a signal to start the timer.

The Fix: Get natural sunlight in your eyes within 30 minutes of waking up.

This morning light hits receptors in your eyes called ipRGCs, triggering a healthy spike in cortisol. This might sound bad, but in the morning, cortisol is your friend—it wakes you up and sets a 12-14 hour timer for the release of melatonin (the sleep hormone) later that night.1 Without this morning anchor, your body doesn't know when to start winding down.


2. Caffeine Cutoff

We love coffee, but caffeine is a master of disguise. It blocks the "sleep pressure" chemical (adenosine) in your brain, making you feel alert even when you're tired. The problem? It stays in your system for a long time.

The Fix: Stop caffeine consumption ~8 hours before bed.

Studies show that caffeine consumption even 6 hours before bed can reduce sleep efficiency and significantly cut into Deep Sleep (NREM Stage 3)—the phase where your body repairs muscle and tissue.2 If you drink coffee at 16.00, at least 50% is still being processed by 22.00.3


3. The Digital Sunset

Your body uses darkness as the signal to produce melatonin. The blue light emitted by phones, laptops, and TVs mimics daylight, tricking your brain into thinking it’s high noon at 23.00.

TTurn Screens off 60mn before bed.

Exposure to blue light in the evening suppresses melatonin production, making it harder to fall asleep and reducing the quality of your REM cycles.4 Create a "digital sunset" where you switch to reading or relaxing in dim light to let your brain chemistry adjust naturally.


4. The Sanctuary: Cool, Dark, and Quiet

Your body needs to drop its core temperature by about 1–2°C to initiate sleep.6 If your room is too hot, this physiological cooling can't happen, leading to fragmented sleep. Keep your sleeping environment cool (around 18°C/65°F) and pitch black to support this natural drop.

 


Part 2: The Hardware (Fueling the Repair Process)

You can have the perfect habits, but if your body lacks the raw materials to perform repairs, you’re just sleeping—you’re not optimizing. This is where "Restore before you push" comes into play.

Your brain physically shrinks during sleep to wash away toxins, and your cells rebuild their membranes. This requires specific inputs: Pure Water, Omega-3s, and Choline.

Here is how our Norway Omega ecosystem fits into your sleep architecture.

1. Hydration Physics: The "Brain Wash"

One of the most incredible discoveries in sleep science is the "Glymphatic System." During deep sleep, your brain cells shrink, allowing cerebrospinal fluid to rush through and wash away metabolic waste (like beta-amyloid) that builds up during the day.7


The Lofoten Advantage:

To wash your brain effectively, you need water that is pure. Lofoten Arctic Water is distinct because of its ultra-low Total Dissolved Solids (TDS) of <30 mg/L.8


  • Why does it matter?: High-mineral water is already "full" of solids. Low-TDS water acts as a "hungry" solvent, absorbing waste products more efficiently and flushing them out without burdening your kidneys with heavy mineral loads.9

  • The Routine: Hydration affects thermoregulation. Being dehydrated traps heat in your body, preventing that temperature drop we mentioned earlier.11 Sip Lofoten Still or Sparkling water throughout the day to keep your blood volume high and your cooling system efficient.

2. Omega-3: The Structural Defense

If you want to sleep well, you need to cool down inflammation. Chronic low-level inflammation releases Cytokines that can keep your nervous system on high alert, causing you to wake up frequently during the night.12


Advantage, Norway Omega:

Our Premium Omega-3 provides a potent dose of EPA and DHA in their natural Triglyceride (TGN) form.


  • EPA (The Fireman): EPA competes with inflammatory molecules, helping to dampen the system and allow you to stay in Deep Sleep longer.

  • DHA (The Membrane Builder): DHA is critical for membrane fluidity in the brain. It helps your serotonin receptors work correctly, facilitating the conversion of serotonin into melatonin.

  • Good Taste - Profile": Our patented 12-stage molecular distillation ensures the oil is so pure it has almost no taste or smell.15 Nothing ruins sleep faster than acid reflux or an aftertaste—our enteric-coated Swiss Caps ensure that never happens.

  • Compact - 500mg capsules made with fish gelatin (by SwissCaps) compact and comfortable to consume for all ages

  • A Natural State - Through two levels of molecular distillation, the Omega-3 is retained within its original form at a minimum level of 90% Triglycerides, allowing for optimal bioavailability

3. Krill Oil: An additional REM nutrient


Rapid Eye Movement (REM) sleep is when you dream, process emotions, and consolidate memories. It is chemically driven by a neurotransmitter called Acetylcholine.17

The Krill Advantage:

Antarctic Krill Oil is a superior source of Choline, the precursor to Acetylcholine.

  • Considered a Wholefood The antioxidant is recognized for suppressing free radicals and protects the red krill’s Omega-3 fatty acids from oxidation. In other words, no additives are necessary to maintain its long-term stability.

  • Phospholipid Purity: Uniquely, the nutrients in Krill Oil are bound to phospholipids, which allow them to cross the Blood-Brain Barrier effectively and efficiently.

  • Restocking the Brain: By taking Krill Oil, you provide your brain with the raw choline it needs to sustain long, vivid REM cycles.

  • Cellular Protection: Krill also contains Astaxanthin, a powerful antioxidant that protects your brain cells from oxidative stress while you sleep.

  • The antioxidant is recognized for suppressing free radicals and protects the red krill’s Omega-3 fatty acids from oxidation. In other words, no additives are necessary to maintain its long-term stability.

 

Conclusion: The Norway Omega Sleep Protocol

Sleep is not a passive activity; it is a metabolic performance state. To get the multiplier effect, you need to align your habits with your biology.

Your New Routine:

  1. Morning: Wake up and drink a glass of Lofoten Arctic Water to rehydrate immediately. Get 10 minutes of sunlight to set your cortisol/melatonin timer.

  2. Moving: Ideally you have time to fit exercise into your daily routine, however if this is tough to manage, walking at least 5000 steps, shall certainly help you fall asleep. Little to no movement at all, is considered a hindrance when it comes to falling asleep.

  3. Mid-Day: Take your Norway Omega-3 capsules with lunch. The high-quality fats will support your cell membranes and keep systemic inflammation low throughout the day.

  4. Evening: Take Antarctic Krill Oil with dinner. This loads your system with Choline right before the brain needs it for tonight's REM cycles.

  5. Night: Screens off. Cool room. Sip a small amount of Lofoten water if needed, but taper off to avoid waking up.

Restore before you push. Adjusting your environment to allow your body the correct tools  and building blocks for restorative sleep, to wake up early and ready to multiply your results.

Read all the parts in the series:

 

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