5:18
it's a little late to be robbing houses don't you know what happens when you don't get enough sleep the shorter your sleep the shorter your life sleep increases the risk for diabetes dementia alzheimer's heart attacks heart attacks suicide cancer a lack of sleep will age a man by a decade if you go without sleep you die learning all this led to me getting this magic ring not that one this improves my mood it keeps my energy levels up and makes me more productive actually it just tracks my sleep but using that data to improve my sleep is what had me feeling so good so let me tell you about the 14 things that i do almost every night to improve my sleep first off the eye responds to the light coming from
above to make you more alert so the first thing that i do is i turn off the overhead lights and i turn on some dim lights set below eye level they don't have to be this low just below eye level what's in the box oh it's our supplements i take a couple supplements at night researchers found that 400 milligrams of l-theanine increases sleep efficiency so i usually take 200 to 400 milligrams almost nights tart cherry juice is another sleep aid because it contains the plant form of the sleep hormone melatonin 30 to 60 milliliters is about what i take but i only take it every now and then magnesium supplementation has also been found to help people fall asleep faster and sleep more efficiently it might only
work if you're deficient but half of americans are in fact deficient in magnesium i take 400 milligrams pretty much every night now check this out my favorite sleep cocktail based on really good solid peer-reviewed science is magnesium-308 and something called apogenin which is basically a derivative of chamomile those two things they essentially shut down the forebrain thinking anticipating part of your brain allow you to drift off into sleep really well which is why i like to pour myself a cup of chamomile tea each night in that tea i usually put about 20 grams of collagen powder which contains about 3.5 grams of glycine three grams of glycine was found to help insomniacs fall asleep faster sleep more
efficiently and wake up feeling better four grams of glycine was found to help people mitigate some of the negative effects of sleep deprivation hey my bath is ready glycine is probably the supplement that's had the biggest impact on my sleep since taking it i noticed that i wake up less during the middle of the night and interestingly i can also stand hotter baths this is probably because glycine helps the body cool down by relaxing the blood vessels and cooling down is an important part of the sleep process your body's core temperature needs to drop by about two degrees fahrenheit when you go to sleep and a warm bath can help with this process because when you step out your body starts to rapidly cool down now is a good time to stretch since my
body is still warm i used to wake up a lot in the morning with a stiff neck and back feeling groggy but a bit of stretching at night fix that for me the benefits of relaxing your muscles by stretching are pretty straightforward but loosening up at night may help with the brain's nighttime cleaning process while you sleep the brain floods itself with cerebrospinal fluid to clean up the metabolic junk that accumulates during the day and then it dumps that into the lymphatic system and stretching may help with the drainage of that lymph thing i don't do is eat a big meal late at night the thing that is guaranteed to screw with my sleep is having dinner too late or simply having too big of a dinner i try to finish all my food by 7
pm 3 hours before bed since the body uses a ton of blood flow for digestion the idea is that you want to finish your meal early so that blood flow can be prioritized for the sleep process about 30 minutes before i get in bed i set my air conditioner to its coolest setting the sleep foundation says that 18 degrees celsius is the best temperature for sleep i also have this chili pad it actually circulates cool water through a pad under the bed honestly they're not cheap but i used to toss and turn a lot trying to get all parts of my body not too hot but not too cold with just blanks as an air conditioner night i turn up the heat it's too hot i open up a window it's too cold but with this i find that i can get
my feet body and face all at just the right temperature throughout the night check the description if you're interested in that i also turn on this air purifier equipped with a hepa filter on i've gotten really interested in air quality ever since i suspected the mold in my old apartment was screwing with my sleep the mold seemed to cause an inflammatory reaction which would make my nose stuff up and wake me up in the middle of the night in the winter i use a humidifier if the air gets too dry then it irritates the membrane in my nose and that also makes my nose stuff up which causes me to mouth breathe and snore mouth breather mouth breathing and snoring can really mess with your sleep research on kids has found that it can
lead to poor intelligence and learning disabilities if you consistently have a stuffed nose at night i'd recommend checking out my video from 2017 to get started in fact i take this seriously enough that i've been putting tape over mouth before bed every night for the past five years without the tape i am liable to breathe through my mouth which significantly worsens my sleep lastly i use a weighted blanket consistent pressure on the skin has a soothing effect on the nervous system and i find to fall asleep faster i just feel a lot more comfortable in bed with one actually i don't even use a pillow since ditching a pillow i find that my back and neck feel a lot better in the morning oh that's why you're here the electrolytes
lucky for you this video is sponsored by element i usually have a pack or a half pack of element during or after my bath to replace the small amount of electrolytes that i use and i find to feel a lot better when i keep an eye on my electrolytes especially if i replace them after my workouts after a sauna session and even more so if i'm doing low carb or fasting my favorite thing about element is there's no junk in it's just a nice balance of sodium potassium magnesium some stevia and a little bit of flavoring go to drink lmnt.com what i've learned to get a free sampler pack with a new purchase
