KYP Sleep Coaching Guide

Revolutionize your performance by mastering the science of sleep. Developed by applied physiologist and neuroscientist Andrés Preschel, this guide breaks down the underlying biological mechanisms that control your sleep-wake cycles — helping you fall asleep faster, stay asleep longer, and wake up sharper.

Inside the guide, you'll uncover:

🔬 Circadian Rhythms – how your body’s master clock (the SCN) and morning sunlight regulate cortisol & melatonin

🧪 Adenosine Mechanics – how this molecule builds sleep pressure during the day, how caffeine interferes with it, and what to do about it

🧠 REM vs. Deep Sleep – how to make the most out of each stage to maximize memory, mood, muscle mass, and mental clarity

🔥 Sleep Need Amplifiers – how to use exercise, heat/cold, and fasting to deepen sleep

🌒 Environment Design – block ALAN (Artificial Light at Night), reduce core body temp, and build a sleep-conducive zone

📉 Caffeine, Alcohol, Meal Timing – science-backed limits to protect your sleep architecture

🫁 Parasympathetic Priming – breathwork and NSDR (non-sleep deep rest) for better recovery

📊 Biometric Optimization – HRV, Sleep Efficiency, Circadian Score, RHR — learn what to measure and how to improve it

💊 Supplement Science – Evidence-based breakdown of L-theanine, magnesium, GABA, glycine, inositol, CBD, and more

Whether you're looking to boost energy, reduce anxiety, recover faster, or simply stop feeling like a zombie — this guide gives you the tools to optimize your life, starting with your sleep.