Order my new book: www.amazon.com/dp/B0CW1B2XM1 My Evidence-Based Sleep Routine: th-cam.com/video/_ihSvot30Gg/w-d-xo.html&pp=ygUXc2lpbSBsYW5kIHNsZWVwIHJvdXRpbmU%3D Top 15 Supplements: th-cam.com/video/jrozJ6oMEjo/w-d-xo.html&pp=ygUQc2lpbSBsYW5kIDE1IHN1cA%3D%3D
Siim, you should also be posting about your failures/flaws. People don't relate well when you place yourself in a league of perfection. Keep up the good work!
The biggest link to greater deep sleep is your physical activity during the day. If you stay at a desk all day and just walk 10-15m, you probably won't break over 90m deep sleep very often no matter what tricks you use.
In my experience, none of thess tweaks make much of a difference, even when doing them all together. For me, the only thing that has consistently been a game changer for all metrics of sleep quality is trying to stay active, stimulated, and challenged (mentally and/or physically.) On days that are "blah," where I'm just going through the motions, being lazy, or not doing much, I don't fall asleep fast, and I'm restless all throughout the night. On the other hand, on days where I spend most of the day being active, working on mentally challenging projects and/or physically challenging tasks, engaging in lots of social interaction, or experiencing lots of stimulation in new places or with new experiences, I sleep like an absolute baby. Even if I do everything else "wrong," like being exposed to bright indoor lighting before bed, eating late, sleeping at the wrong time, not having a wind down routine, etc. It doesn't matter. If I've challenged and stimulated myself enough, I pass out almost immediately and sleep solid through the night. I think these are the most important things for sleep.
Good stuff, Siim. Sleep science seems to be in it's infancy.....many people are struggling for solutions to achieve the generally-advertised 7-8 hours "necessary." I have averaged about 6-6-1/2 hours for the last 7 years, and tried every possible solution, but still don't achieve the 7+ hours very often. Since all biomarkers remain in the normal range and there's no apparent cognitive decline ( regular online tests), I am reasonably sure that 6 to 6.5 hours is sufficient for me. I generally sleep very deeply and have decent sleep scores, i.e., good REM and deep sleep. I microdose with Melatonin, and also take Magnesium and 1 gram of Omega-3 about 2 hours before bed, use red light before bed, and Intermittent Fast with my last meal normally around 3PM. I'm thinking that sleep needs are exceptionally individualized, so we each need to find the right "formula."
A relevant question indeed. 100% is achievable in some but for example Oura Ring is one app I have never achieved the full 100, maxed out in the mid 90s. If he did get 100 consistently in Oura that would be impressive. Whoop not so much
Siim, have you tried measuring with an Apple Watch? Can't figure out whether Apple undercounts deep sleep, or I have a problem, because REM averages over 1.5 hours, while deep below 1h.
Order my new book: www.amazon.com/dp/B0CW1B2XM1
My Evidence-Based Sleep Routine: th-cam.com/video/_ihSvot30Gg/w-d-xo.html&pp=ygUXc2lpbSBsYW5kIHNsZWVwIHJvdXRpbmU%3D
Top 15 Supplements: th-cam.com/video/jrozJ6oMEjo/w-d-xo.html&pp=ygUQc2lpbSBsYW5kIDE1IHN1cA%3D%3D
* at 8:30 You meant milligrams not grams for Magnesium, and you wrote Magnesium twice, you meant to write Melatonin instead of Magnesium
Must not have hit 100 sleep score before his editing day 😂
Siim, you should also be posting about your failures/flaws. People don't relate well when you place yourself in a league of perfection. Keep up the good work!
The biggest link to greater deep sleep is your physical activity during the day.
If you stay at a desk all day and just walk 10-15m, you probably won't break over 90m deep sleep very often no matter what tricks you use.
where's the evidence for it. i'd like to read about it
In my experience, none of thess tweaks make much of a difference, even when doing them all together.
For me, the only thing that has consistently been a game changer for all metrics of sleep quality is trying to stay active, stimulated, and challenged (mentally and/or physically.) On days that are "blah," where I'm just going through the motions, being lazy, or not doing much, I don't fall asleep fast, and I'm restless all throughout the night.
On the other hand, on days where I spend most of the day being active, working on mentally challenging projects and/or physically challenging tasks, engaging in lots of social interaction, or experiencing lots of stimulation in new places or with new experiences, I sleep like an absolute baby. Even if I do everything else "wrong," like being exposed to bright indoor lighting before bed, eating late, sleeping at the wrong time, not having a wind down routine, etc. It doesn't matter. If I've challenged and stimulated myself enough, I pass out almost immediately and sleep solid through the night.
I think these are the most important things for sleep.
What about mouth tape? I feel it's improved my sleep quality and prevents snoring/sleep apnea
I sleep better when I wear tape
During my cut i was waking up at 3am and couldn't sleep for 3 hours, 2 bananas before bed and that fixed everything, low blood sugar was the culprit
It's most likely diabetes.. Yes blood sugar but yes most likely type 2
Banana increases catecholamines.
@DUBLL100 it's not, my hba1c is 5.0
Good stuff, Siim. Sleep science seems to be in it's infancy.....many people are struggling for solutions to achieve the generally-advertised 7-8 hours "necessary." I have averaged about 6-6-1/2 hours for the last 7 years, and tried every possible solution, but still don't achieve the 7+ hours very often. Since all biomarkers remain in the normal range and there's no apparent cognitive decline ( regular online tests), I am reasonably sure that 6 to 6.5 hours is sufficient for me. I generally sleep very deeply and have decent sleep scores, i.e., good REM and deep sleep. I microdose with Melatonin, and also take Magnesium and 1 gram of Omega-3 about 2 hours before bed, use red light before bed, and Intermittent Fast with my last meal normally around 3PM. I'm thinking that sleep needs are exceptionally individualized, so we each need to find the right "formula."
why red light ? does it help
oki know haha
BOOM. I noticed my deep sleep numbers are usually low. Now it makes sense (re blue light just before bed). One of your better videos.
Can you recommend good blue light blocking glasses that can be worn with seeing glasses?
what app do you use to measure
i think he uses a whoop band, i use a fitbit inspire 3 myself which is more cost effective for the same accuracy, i recommend the fitbit
A relevant question indeed. 100% is achievable in some but for example Oura Ring is one app I have never achieved the full 100, maxed out in the mid 90s. If he did get 100 consistently in Oura that would be impressive. Whoop not so much
The UI he shares is from the eightpod 4.
Whats the app
Siim, have you tried measuring with an Apple Watch? Can't figure out whether Apple undercounts deep sleep, or I have a problem, because REM averages over 1.5 hours, while deep below 1h.
Apple watch is a terrible sleep tracker
Siim, do you use Kaatsu bands?
What do you use to have your sleep score?
The UI is from the eight sleep pod 4
hi does high screen time during day affect ability to reach and get maximum deep sleep ?
and if so, how much screen time/day should we aim for ?