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Timestamps:
00:01 Introduction
00:39 Consequences of Bad Sleep
02:25 How Much Sleep We Need
03:33 How to Improve Sleep Quality
08:09 Why Sleep Decreases With Age
09:45 Age-Related Decline in Melatonin
12:13 Wrap Up
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30 responses to “My Evidence Based Sleep Routine”
Timestamps:
00:01 Introduction
00:39 Consequences of Bad Sleep
02:25 How Much Sleep We Need
03:33 How to Improve Sleep Quality
08:09 Why Sleep Decreases With Age
09:45 Age-Related Decline in Melatonin
12:13 Wrap Up
BonCharge Infrared and Blue Blockers Use Code SIIM for 15% Off: https://boncharge.com/siimland
Congrats on the 100%
Thanks
how soon upon waking should we wake to entrain the circadian rhythm, n same with before sleep??
Like within an hour but as soon as possible
This seems mostly genetic. I can barely sleep with 1hr of deep sleep and you get 3. Also as I get older sleep gets worse no matter the routine.
NAD helps to restore the age-related circadian dysfunction
@@SiimLand Thank you, I will try it.
How is your resting heart rate that low? Are you an Olympic athlete?
No, I just workout regularly
@@SiimLandI do too, for years, and my RHR never got below 48.
I’ve seen 45 right after waking while still lying down, especially if really early like 4am (don’t know about fully sleeping heart rate, though), but during the day I’ll never go below 60, even if I’m sitting for hours.
@@LVArturs I’m sure that 35-39 was measured during sleep, not while being awake and resting.
Is it easy for you to fall asleep once you go to bed?
yes very
I’ve been only sleeping 5.5 hours a night and waking up naturally, and I feel better than when I was sleeping 8 hours
How you FEEL upon waking is NOT a good measure of the long-term effects of sleep or sleep deprivation. 5.5 or 6 hours of sleep per day are simply not sufficient for optimal health.
@@darrenko1041 Tell that to Trump, Sadguru, Chef Rush , etc. All whom sleep about 4 hours per night for decades. If your body wakes up naturally after 5 hours , it means it is 100% rested. If the body required more sleep it would just continue sleeping. 40 + year olds and those on carnivore diets usually do NOT need to sleep as much as people on a SAD diet, period.
Nice. Siim what is the connection between readiness score and sleep score. Can you elaborate on that? My readiness score usually is something like 80, but sleep score 60. What does that mean? Does it mean i have optimized my recovery only up to 60% of its max? Which is better implication of recovery? Readiness or sleepscore? And can we even think of the 2 in such simple linear terms? My personal daily experience with the sleep/recovery i get is that each they there is atleast 3-4 hours that i just dont function well or drop into this energy vaccuum. Super hard to live a A-type personality lifestyle. Also for years i have been testing different supplements, nutrition and training regimens. They make some things better, but dont eliminate these “energy drops” that i have almost every day. So i am figuring that sleep probably is the 80/20 reason/cause to focus on.
If Siim already has multiple sleep apnea then we’re all doomed.
A few apnea episodes is normal
Anyone here with recommendations for sleep masks?
Manta sleep mask, it has like foam donuts that go around the eyes to fully block out light while putting no pressure on the eyes themselves
I have one and it’s amazing
@@kimarna Does the mask stay on? That’s the biggest issue I have with sleep masks.
In which occasion do you take th 3 mg melatonin? And how often per week do you take the 0.3mg melatonin?
Please do a video or refer me to one on tapin mouth to sleep. I know I snore .
Pretty sure the reason that sleeping past midnight has higher health risks is cos society forces everyone to follow an Early Bird schedule even if they’re a Night Owl. Chronotypes are literally genetic too, so Night Owls suffer from being forced to sleeping at wrong times
Chronotype does vary over your life, for example in teens it’s much later than normal. And studies having high school start at noon, just after lunch, made grades and happiness skyrocket like nothing else. Like the result was scary powerful with no downsides or side effects.
One bonus was that kids weren’t home alone after school too cos they would leave school much later due to later start and get home when their parents did too
Many teenagers are sleep deprived because they don’t get to bed early enough but have to get up early to catch bus to get to gov. indoctrination centers to sat all day in front of computer screen and do nothing. Can do more in two hours at home than spending all day at public propaganda centers.
daaaamn nice congrats and thank you
How and where to buy Herbatonin melatonin if you are in a EU country? Its classed as medicine here and customs will seize it