This video details how the speaker improved their sleep score from the mid-70s to 100%. The speaker outlines seven key strategies focusing on increasing deep sleep and REM sleep, including blocking blue light, creating a sleep-friendly environment, adjusting dinner time, and using specific supplements.
-
Block out blue light: Blue light inhibits melatonin production, crucial for deep sleep. Using blue-blocking glasses or adjusting lighting (incandescent or red light bulbs are preferable to LEDs) before bed improves sleep quality.
-
Create a sleep-friendly environment: Dimming lights and using alternative light sources (incandescent bulbs, salt lamps, red light bulbs) two hours before bed minimizes melatonin suppression from bright lights.
-
Earlier dinner: Eating dinner at least four to five hours before bed improves sleep quality. Digesting food consumes energy that could be used for bodily repair during sleep. The gut also produces significant amounts of melatonin.
-
Optimize nighttime temperature: Maintaining a nighttime ambient temperature between 17°C and 25°C is optimal for sleep. Extreme temperatures (both hot and cold) can negatively impact sleep quality.
-
Ensure sufficient sleep duration: Aim for 7-8 hours of sleep to achieve adequate deep and REM sleep. REM sleep primarily occurs in the second half of the night.
-
Address waking up too often: Frequent nighttime awakenings (more than once) are often stress-related. Stress reduction techniques (magnesium, sauna, relaxation, reduced workload) can help. Hypoglycemia can also cause this; a light protein or fruit snack might help. Limiting liquids before bed reduces bathroom trips.
-
Supplements: Glycine (3g), magnesium (400mg), and melatonin (0.3-3mg) can improve sleep. Experiment to find the optimal melatonin dosage.
