Back in dental school, my nickname was “Consumer Reports” because I was always the guy researching everything—car seats, stereos, you name it. That curiosity never faded.
These days, my deep dives are focused on health, longevity, and—most importantly—sleep.
Good sleep isn’t luck—it’s a strategy. Here’s what I’ve figured out over the years for this week’s edition of Mark’s Must-Haves!
1. A Protein-Rich Dinner (40g+)
Protein intake before bed makes a huge difference in stabilizing blood sugar overnight, which leads to better sleep.
I aim for at least 40g of protein at dinner—but the key is consistency.
On nights when my wife and I are too tired to cook, or when the grandkids come over last-minute, we need a backup plan.
That’s why we’ve been customers of Pete’s Paleo for over 10 years. It was actually a Father’s Day gift back in 2014 or 2015, and I’ve kept the subscription ever since.
✔️ High-quality meals, no cooking required
✔️ Created by a Cordon Bleu-trained chef
✔️ No hidden seed oils
If you’re looking for an easy, nutrient-dense meal option, I highly recommend checking them out.
👉 Learn more about Pete’s Paleo here. (Sorry, no promo code yet—but feel free to email Chef Pete directly to let him know they should sponsor the Ask the Dentist newsletter and give ATD readers a discount code: [email protected])
2. Optimal Digestion Before Sleep
If you’re investing in high-quality food, supplements, and a healthy lifestyle, here’s something to think about:
What if your body isn’t absorbing everything you’re giving it?
That’s exactly what was happening to me—I just didn’t realize it.
On nights when my digestion felt off—like after eating out—my Oura ring sleep score was lower.
And when I improved my digestion, my sleep improved.
My wife experienced the same thing. She eats clean, but anytime we ate out, she’d feel uncomfortable—like something wasn’t digesting right. That’s when I started researching digestive enzymes for her and found MassZymes.
But how does digestion affect sleep?
Melatonin isn’t just made in the brain—it’s also produced in the gut. And to make melatonin, your body needs tryptophan, an amino acid found in protein.
But if you’re not digesting protein efficiently, you’re not absorbing enough tryptophan. And without tryptophan, your gut microbiome can’t produce melatonin properly.
I wasn’t just missing out on nutrients—I was missing out on better sleep too.
Now, I take MassZymes with my last meal (6:30 pm—I’m asleep by 10), and my wife likes to keep a bottle in her purse for eating out. It helps her digest hidden dairy (which she’s sensitive to) and questionable cooking oils at restaurants.
👉 Get MassZymes HERE—use code ASKTHEDENTIST for 10% off.
Get both MassZymes and Magnesium Breakthrough for the ultimate sleep + digestion combo.
3. A Post-Dinner Walk
A 10–20 minute walk after dinner is one of the easiest ways to improve digestion and sleep.
It helps:
✔️ Regulate blood sugar
✔️ Support circadian rhythms (natural light exposure is key)
✔️ Aid digestion (movement helps everything process more smoothly)
It’s free, simple, and one of the best habits you can build for metabolic health and better sleep. Don’t underestimate this one!
4. A Clean Mouth Before Bed
Oral health plays a bigger role in sleep than most people realize. My pre-bed routine is simple:
✔️ Floss – Doesn’t just protect your teeth, also protects your brain
✔️ Brush – Always with a prebiotic, nano-hydroxyapatite toothpaste
✔️ Tongue scrape – Reduces bad breath & supports the oral microbiome
A healthy oral microbiome means less inflammation, better nitric oxide production, better breathing, and better sleep.
5. Oura Ring in Airplane Mode & No EMFs Near the Bed
I wear my Oura Ring every night to track sleep, HRV, and recovery—but I always put it in airplane mode before bed.
Also, I keep my phone in another room and turn off WiFi at night. Why?
✔️ Reduces EMF exposure while sleeping
✔️ Promotes deeper, uninterrupted sleep
If you track your sleep, make sure your devices aren’t emitting signals all night.
Consider turning off your home’s wifi router as well!
6. An AHI = 0 aka No Breathing Interruptions
The most important must-have for restorative sleep? Uninterrupted breathing.
I use a mandibular advancement device to keep my airway open and reduce AHI (apnea-hypopnea index) to ZERO.
🚨 Why this matters: If you stop breathing (even slightly) during sleep, your body wakes up multiple times per hour—even if you don’t remember it.
If you suspect sleep-disordered breathing, here’s what to do:
✔️ Find an airway-trained dentist: AADSM.org or the Functional Dentist Directory on my website: askthedentist.com/directory
✔️ Mouth tape to encourage nasal breathing (but only if your nasal airway is clear—more on that below!)
7. Can’t Breathe Through Your Nose? Fix That First.
Mouth tape is not a solution—it’s a diagnostic tool.
If you struggle to breathe through your nose or rip mouth tape off in your sleep, it could be due to:
- Chronic nasal congestion
- Enlarged turbinates
- A deviated septum
- Unresolved allergies
💡 Next step? See an ENT. Fixing your nasal airway before using mouth tape is critical for long-term sleep health. Refer to my book The 8-Hour Sleep Paradox for a step-by-step guide for navigating the medical and dental system to fix your airway.
8. The Perfect Pillow for Neck Alignment
Spine and neck alignment affect sleep breathing, recovery, and pain levels. The problem? Most of us don’t give a second thought to the pillow we sleep on each night. Have a partner check that your alignment looks like the photo below, which my wife took. You want a nice straight line. Choose a pillow that fits YOUR body and sleeping position.
These are the habits and tools that have made the biggest difference in my sleep scores. If you’re working on better sleep and recovery, I hope these help you too.
See you next week with more must-haves! If there’s a topic you’d like me to cover, please hit reply and let me know, I’m all ears!
– Mark
Have a wonderful weekend,
Mark
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P.S. If you know me, you know I’m extremely picky about supplements. BIOptimizers is one of the few brands I trust, thanks to their rigorous third-party testing and comprehensive formulation. I was thrilled when they reached out to sponsor the newsletter, since I’d been using and recommending their supplements for years prior. I recommend this magnesium brand, not just for better sleep, but also for cavity prevention. Use code ASKTHEDENTIST for 10% off at checkout.
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