The Night Routine that Transformed my Sleep

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1 year ago
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NAVIGATION
00:00 - Why I got a magic sleep ring
00:44 - [1] Light Position
1:14 - [2,3,4,5,6] Five things I usually take at night
2:35 - [7][8] Hot bath & Stretch
3:40 - [9] DON’T EAT too late
4:06 - [10] Temperature
4:40 - [11][12] Air Quality, Mouth Breathing & Tape
5:30 - [13][14] Weighted blanket, Pillow
5:53 - Electrolytes

ChiliPad: https://sleep.me/ The OOLER is the model I use. To be honest, it's probably not powerful enough to replace an AC, but I like the extra control I get with it. In particular, I like how you can mimic a more "natural" bed time temperature by setting the the pad to get colder until the middle of the night and then get warm in the morning to wake you up. Light (and the lack of it) is a very important cue for our wake cycles, but so is temperature.

Some people were asking for links. Here are amazon affiliate links if you'd like to support the channel:
・L-Theanine: I usually go with this one https://amzn.to/3SaRUmv or this one https://amzn.to/3SaRUmv . IIRC Suntheanine is what has been tested quite a lot but Jarrow formulas is quite reliable in general.
・Tart Cherry Juice: This seems to be the best per fl Oz on the American Amazon: https://amzn.to/3UpyjkK (The one in the video is based in Japan)
・Magnesium: Threonate, Bisglycinate and Citrate are the forms to go for. https://amzn.to/3LimcBG , https://amzn.to/3S6dTv8 , https://amzn.to/3BheqUd
・Collagen Powder: This is the brand I use in Japan: https://amzn.to/3BheqUd 10 grams contains 1.8g of glycine.
・Air Purifier: What you want in an air purifier is a good CADR (Clean Air Delivery Rate) One evaluation comparing several brands found Blue Air's air purifier to be much better in terms of CADR. (Side note: Dyson sucks apparently) What you see in the video is not actually a blue air because the blue air I got is too big for my small bedroom. https://amzn.to/3DvOdUI
・Mouth tape: I've seen some expensive mouth taping products in Japan but IMO you don't need anything like that, just get some cheap micropore tape: https://amzn.to/3disJjj

RE: Mouth taping. Honestly this really helps with my sleep (or should I say NOT taping really screws with my sleep). Not going to lie, over the 5 years of doing this, more than once I have had a nightmare of suffocating which woke me up and had me rip off the tape but I'm still here. A properly working human body should wake up when it detects insufficient air flow rather than just letting you die. You might want to just use strips of tape in a way that your lips are held together, but can otherwise breathe through the mouth if necessary. Actually I'm pretty sure my sleep is better when I completely seal my mouth, but I usually make two strips so there can be a slight slit in the center to breathe through in case my nose stuffs up in the middle of the night for some reason. It's not good to tape your mouth if you've been drinking or ate too much. See more here:

• LESS Breath: Better Health? | https://www.youtube.com/watch?v=wgwxn9mRpAY

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