In this episode 19 protocols
▶ 6:07 Sleep Tracker Tools “So I do want to put an asterisk on both the question and the answer I provide by stating that a lot of sleep trackers... is using heart rate and heart rate variability and body movement to estimate, or to kind of predict whether or not you're in slow-wave sleep or rapid eye movement sleep.” ▷ 6:13 Oura Ring Tools “Whether or not they are WHOOP trackers or Auras... no matter what the sleep tracking method is, if it's a standard commercial sleep tracking method, WHOOP, Aura, Eight Sleep, et cetera, it is an estimate or a best guess.” ▷ 6:13 WHOOP Tools “Whether or not they are WHOOP trackers or Auras... no matter what the sleep tracking method is, if it's a standard commercial sleep tracking method, WHOOP, Aura, Eight Sleep, et cetera, it is an estimate or a best guess.” ▷ 7:40 Avoid Alcohol Before Bed Behaviors “Two things that you can do to really disrupt your slow wave sleep are to drink alcohol within eight hours prior to bedtime, or even at all. Some people will find that even if they have a glass of wine or a beer with lunch, that the amount of slow wave sleep and sometimes even the rapid eye movement sleep that they get at night is reduced.” ▷ 8:05 Avoid Caffeine Before Bed Behaviors “Likewise, avoiding caffeine within eight and ideally within 12 hours of bedtime would be preferable. And if you're not a caffeine drinker, obviously you don't have to worry about this at all, but avoiding caffeine intake within that eight to 12 hours of bedtime will greatly assist in you getting more slow wave sleep and higher quality rapid eye movement sleep.” ▷ 8:29 Avoid Cannabis and CBD Before Bed Behaviors “And as well, avoiding cannabis use and maybe even CBD use within eight to 12 hours of sleep can be very beneficial if your goal is to improve the quality of your sleep. Now, I know a lot of people rely on alcohol, cannabis, and CBD in order to get into sleep, however, it's been shown many times in human studies... that it does disrupt and in many ways reduce the quality of sleep that one gets.” ▷ 10:03 Avoid Food Close to Bedtime Behaviors “In addition, it's well-known that avoiding food intake in the two hours prior to sleep is going to greatly assist in the amount of growth hormone output that you achieve during the early stages of the night and the depth and duration of slow-wave sleep. If you can avoid food for the three or four hours prior to sleep and still fall and stay asleep easily, that's even better for sake of increasing slow-wave sleep and growth hormone output.” ▷ 11:11 Eat a Small Amount of Food if Too Hungry to Sleep Diet “In that case, eating a small amount of food ought not to disrupt your slow-wave sleep too much, but you do want to avoid eating large meals right before going to sleep unless, okay, unless completely fasting and not eating something late at night will prevent you from getting into any sleep at all.” ▷ 13:33 Exercise Earlier in the Day for Better Sleep Behaviors “Now, when I say prior to sleep, I mean not within six hours prior to bedtime. In fact, exercising intensely in the six hours prior to bedtime for many people, not all, but for many people, can disrupt the total amount of slow-wave sleep that they get and can also disrupt rapid eye movement sleep.” ▷ 17:30 Avoid Bright Light at Night Behaviors “They include getting morning sunlight in your eyes or bright light of other kinds, avoiding bright light from 10 p.m. to 4 a.m., et cetera, et cetera.” ▷ 17:30 Morning Bright Light Exposure Behaviors “They include getting morning sunlight in your eyes or bright light of other kinds, avoiding bright light from 10 p.m. to 4 a.m., et cetera, et cetera.” ▷ 17:52 Avoid Melatonin Supplements “And here, I'm not referring to melatonin. As many of you perhaps already know, I'm not a fan of melatonin for a variety of reasons, mainly the fact that most melatonin supplements out there don't actually contain the exact amount of melatonin that's listed on the bottle.” ▷ 18:14 Magnesium Threonate Supplements “The supplements that I've suggested and that I personally take in order to improve my sleep, I'm not referring to melatonin as a potent hormone, are magnesium threonate, spelled T-H-R-E-O-N-A-T-E.” ▷ 18:44 Theanine Supplements “So magnesium threonate, theanine... and something called apigenin... I'll just tell you, for those of you that have very intense dreams or that might sleepwalk or have night terrors, you might want to avoid theanine because it can enhance the kind of emotional and elaborate nature of sleep.” ▷ 19:23 Apigenin Supplements “So I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack about 30 to 60 minutes prior to sleep.” ▷ 19:52 Myo-Inositol Supplements “And that is so-called inositol... the form that I'm referring to here in terms of enhancing slow-wave sleep is myo-inositol. In that case, I find that taking 900 milligrams of myo-inositol in addition to the other sleep stack that I just described, greatly enhances my ability to fall asleep and to get terrific quality sleep.” ▷ 21:31 Eight Sleep Tools “I do monitor my sleep. I do that two ways. I do that these days with my Eight Sleep sleep tracker, and I use a Whoop sleep tracker when I sleep.” ▷ 26:22 Afternoon Nap or NSDR Behaviors “And for those of us like myself that need a 20 or 30 minute nap in the afternoon, great. That doesn't necessarily mean you're not getting enough sleep at night.” ▷ 27:00 Get at Least 6 Hours of Sleep Behaviors “So if I were to throw out a number, I would say for most people, that is for 95% of people out there, getting at least six hours of sleep per night, at least, and ideally more like seven or eight is going to be the goal.”