The Foundational Five
At Clay, we focus on the fundamentals—because lasting health is built from the ground up. That’s why I build behavior plans with every Clay Member to establish what we call the Foundational Five: Protein, Steps & Movement, Hydration, Sleep, and Metabolic Reset. These five habits are the building blocks of energy, recovery, and high performance—whether you’re just starting out or aiming to optimize. They’re straightforward, effective, and entirely in your hands.
Get Your Sleep Setup Right:
A Guide for Optimal Rest
Why Sleep Matters
Sleep isn’t an afterthought—it’s a cornerstone of whole-body health. Quality sleep drives recovery, balances hormones, sharpens focus, and supports your immune and metabolic systems. It’s where the body repairs and the mind resets.
This guide is your starting point. The real magic happens when you consistently apply it. Dial in your sleep setup and give your body the rest it deserves.
Darken Your Bedroom
Why: Light suppresses melatonin, the hormone that signals to your body that it’s time to sleep.
How: Use blackout curtains or a sleep mask to block light. Remove televisions, clocks, or any other device that puts out light (whether is is turned on or off).
Keep It Cool
Why: Your core temperature naturally drops as you fall asleep. A cooler room supports that process.
How: Set your thermostat to 60–67°F (15–20°C). And when it comes to clothing & bedding, less is more.
Minimize Noise
Why: Sudden or low-level noise can disrupt deep sleep cycles.
How: Use earplugs or a white noise machine to block out background sounds.
Reserve Your Bed for Sleep
Why: Associating your bed with rest helps your brain wind down faster.
How: Avoid using your bed for work, TV, or scrolling.
Invest in Comfort
Why: Discomfort can keep you from falling into or staying in deep sleep.
How: Choose a quality mattress and supportive pillows. Replace them every 5–7 years.
Author
Written by Andrew Browning, Coaching Director @ Clay Health & Care
Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
Reviewed by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.