Happy Wednesday {{first name | my friend}},

I have very vivid dreams in the night, but I know many people who say that they almost never remember their dreams. It turns out that our night habits in the final hours before bed can make a big difference on dream recall. It's all in the Deep Dive.

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Madagascar's giraffe weevil is only about an inch long, and that inch is mostly neck. The male's neck is about three times longer than the female's, and he uses it for a joust duel. Two males meet on a leaf and shove each until one of them goes over the side.

The females will lay a single egg on a leaf, then rolls that leaf into a tight cylinder around it and wrap the whole package up with a silk she produces herself. This acts as a nursery and a first meal for the baby weevil.

The morning can be a precious and sensitive time for our bodies and minds, so establishing a ritual - even a mini one - can help set the tone for your day.

I like to create the conditions for myself to find focus, gratitude, and embracing slowing down, rather than rushing into the day. Nandaka has become one of my favorite morning rituals, giving myself a moment to look forward to each morning.

It's a rich ceremonial-grade cacao drink built around high-quality organic medicinal mushrooms, with fermented Pu'er tea for a smooth lift.

When I take that moment and enjoy it, my focus tightens, my willpower feels more "online," and my mindset is noticeably sharper.

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Why this is in a category of its own: every ingredient is intentionally sourced and selected for quality, never just to hit a price point.

It's smooth, with warming spices of ginger, cardamom, cinnamon, and more. If you want to try one of the most unique morning rituals around, Nandaka is waiting for you here.

FOLINIC ACID: A bioactive form of folate that skips the conversion step people with an MTHFR variant tend to struggle with, unlike the folic acid added to fortified flour. It's central to DNA repair, detox, and mood. Here's how the different forms of folate compare.

I asked a few people recently how vividly they remember their dream the night before. Most had to think hard, or couldn’t come up with any recollection. I was bummed to learn this because we are still dreaming, whether or not we remember it well. You spend about two hours a night doing it, whether or not you bring any of it back with you.

Dream recall isn't really an innate talent, but may be more of a side effect of how you sleep. And most of us are stacking habits that negatively impact the exact part of the night where the dreams happen.

The dreams are at the end

REM sleep shows up around 90 minutes after you fall asleep. With each cycle, the periods get longer and deeper as the night goes on, so most of your dreaming is in the final couple hours of a full night.

Cutting a night of sleep from eight hours down to six cuts off the tail end, and that’s where a lot of dreaming takes place. So an alarm going off 90 minutes early is taking away your longest REM stretch of the night. If you do that five days a week for a few years, you might start to think that you “don’t dream”.

To CONTINUE reading about what's erasing your dreams, and how to get them back: Become a member, and receive other exclusive videos, guides, custom meditations, and other ECL community resources.