 Issue #32 I March 10, 2025  Photography by Cosma Andrei   Welcome to The Mindset by Super Age. This week, in honor of National Sleep Week, we’re exploring some of the science behind truly restorative rest—because how you sleep shapes how you live. We're looking at how movement impacts your sleep cycles, whether a late-night snack helps or hurts, a protein-packed pasta that supports better shuteye, and more. Because great sleep isn’t a luxury—it’s the foundation for longevity, energy, and a sharp mind. Let’s dive in!   How Your Day Shapes Your Night Your body speaks in rhythms—of wakefulness, of rest, of movement. And according to a new study in Nature, how you spend your waking hours directly shapes the quality and composition of your sleep, with profound effects on mood and cognitive function. The Science of Movement and Sleep Architecture More movement = More NREM sleep
Less sitting = Healthier REM cycles
The Takeaway: The quality of your sleep begins long before your head hits the pillow.   Nighttime Snacking: Sleep Aid or Disrupter? Nighttime snacking is common—one survey by the Sleep Foundation found that 93% of people report nighttime noshing. But is eating before bed always bad? The research is mixed. Harvard researchers found that those who eat later in the day store more fat than early eaters (and choose higher-calorie snacks). But other studies show that small, nutrient-dense snacks before bed may actually support sleep and muscle recovery. A Medicine & Science in Sports & Exercise study found that 30 grams of protein before bed improved overnight muscle repair. Timing and Food Choice Matter If you eat too much too late, your body stores more fat and digestion can disrupt sleep. But if it’s been more than three hours since your last meal, and you know that a nighttime snack helps you sleep, enjoy. But keep it light (aim for under 150 calories). Smart Nighttime Snacks
Keep portions small, focus on protein and complex carbs, and avoid processed snacks to wake up feeling rested, not sluggish.   A Power Move for Your Mental Health Building a strong foundation for mental health during the day can help set you up for deep, restorative sleep at night. New research in Nature Mental Health suggests that group arts activities—painting, music, dance—are as effective as antidepressants or therapy in reducing depression and anxiety. And the benefits go beyond creativity: The most significant mental health improvements happened when participants engaged consistently and in a setting where they felt comfortable and connected. 🎨 Throw an art party. Grab some paints, clay, or collage materials and let creativity flow. No pressure—just play. 🎭 Join a group class. Whether it’s pottery, improv, or songwriting, shared creativity deepens bonds and dissolves stress. 💃 Host a music or dance night. Move, sing, and play—because dancing in a group supercharges mood and connection. 🖼️ Make it a habit. Regular creative hangouts build resilience, boost well-being, and keep joy on tap. Why? Social connection is the secret ingredient. When we create together, we spark joy, strengthen bonds, and remind ourselves that life is meant to be played with.   When Life Feels Heavy, Make Room For Play When life feels hard, how do you unwind and restore? New research suggests that playfulness—our ability to approach challenges with curiosity and creativity—strengthens joy and builds resilience through difficult times. ✨ Follow Your Curiosity. Try a new hobby, game, or creative pursuit—just for the thrill of it. Playfulness isn’t about ignoring life’s difficulties; it’s about staying open, adaptable, and connected to what lifts us up.   Photography by Sensei Lanai Destination Inspiration Sensei Four Seasons, Lānaʻi. For those who take their R&R seriously, Sensei's Rest and Reset offering isn’t just a restful getaway—it’s a high-tech, high-touch wellness overhaul. WHOOP sleep tracking before you even arrive? Check. Private sleep, stress, and digestion coaching? Got it. Spa treatments, resilience training at an adventure park, and a post-retreat game plan to keep you thriving? Oh, absolutely. Plus, semi-private flights, luxe digs, and VIP beach access. True restoration, redefined.   Photography by Darren Muir Recipe of the Week Protein-Packed Bowtie Pasta. This protein-packed pasta from Bay Area dietician Edwina Clark is the perfect good-sleep meal—when timed right. Lean turkey delivers tryptophan, a precursor to melatonin, while whole grain pasta provides complex carbs to aid serotonin production. A touch of dairy offers calcium, which supports relaxation. Enjoy this meal at least three hours before bed to give your body time to digest and absorb these sleep-boosting nutrients. Comforting, nourishing, and perfect for winding down the day. Try it!   Photography by Harmony Read This Think Again by Adam Grant. If you want to level up your mindset, this book is your blueprint. Organizational psychologist Adam Grant dives into the power of rethinking—why questioning your own beliefs leads to sharper decisions, deeper learning, and better conversations. Packed with research and real-world examples, this book challenges you to embrace uncertainty, think more flexibly, and thrive in a constantly changing world. A must-read for anyone who values growth over stubborn certainty. All featured products are selected independently and objectively by the author. Super Age may receive a share of sales via affiliate links in content.  Thank you for reading this issue of The Mindset! We're delighted to have you as part of our growing Super Age community. We value your thoughts and would love to hear from you — just hit reply to share your feedback and any topics you're curious about! Discovered something Super Age worthy? Send it our way.   Were you forwarded this email? Sign up here  This issue of Super Age was written, edited, and produced by  Privacy & Terms | Contact | Partner With Us | Disclaimers |
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