Как наладить сон? Протокол

Как наладить сон? Протокол.

Этот протокол я писал своими руками, без ИИ.

Личный опыт, исследования и реально рабочие программы. Делал для своего друга, крупного инвестора, у которого несмотря на почти безграничные возможности есть проблемы со сном.

Делюсь с вами. Думаю, кому-то поможет. Язык оригинала.

Sunlight in a first 30 minutes in the morning. 10-15 minutes. More if the day is cloudy. Powerful. If don’t have access to sun - get 10.000 SAD Lamp and spend 10 minutes in front of it after you wake up.

No caffeine 12 hours before bedtime. (Bedtime 10 pm - last tea/coffee 10am). Otherwise things gets complicated.

No strong physical activities 4-6 hours before bed (high cortisol)

No food 4-5 hours before bed. Critical. Resting heart rate elevates = no sleep. More hours without food before bed - better. Try for yourself.

Try to go to bed same time everyday. It’s good.

Evening.

Dim the lights 1-2 hours before bed. No lights above the head. The more soft is the light the better. Red bulbs lights are best. Can get from taobao. Cheap.

Wear red Blueblockers glasses 1 hour before bed.

Start to wind down the system 1 hour before bed. No work, no stress.

No screens 1-2 hours before bed. No blue light.

Stretching, meditation, reading (paper) - is good. Breathing is good as well. Find what works for you. Don’t do stimulating yoga asanas before sleep.

Take 1 hour (approximately) before bed

Magnesium Glycinate 300mg

6-hour delayed release melatonin 600mcg

Lithium 5mg (sometimes)

Ashwaghanda Ksm-66. 600mg

L-theanine 200-400mg

Bedroom.

Use Ohrapax Wax earplugs. They are best. Blocks the noise without hurting the ears.

Use sleep mask. Find what works best for you. It’s good.

Make your bedroom as dark as possible. Strip the lights with something.

Sleep in a cool environment. 17-19 celcius is best. Try for yourself.

If AC makes air too dry - use good humidifier. Put only high quality water inside. Don’t use tap water.

Xiaomi Compact Air purifier helps to enchase air quality and improves sleep quality as well. Cheap.

EXTRAS.

Cooling mattress. It cools down the body so you have best body temperature possible during the night.

Expensive. Highest returns on sleep quality.

8sleep 2000-2500usd

ChilliPad Cube 600-700usd.

Give it a try, if you have an opportunity.

P.S.: Book called «Why we sleep» by Mattew Walker might bring many insights you may never expect to get about sleep and it’s role in many different processes in the body, brain, psychology etc. I recommend to consider reading it. It’s also interesting)

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Книга называется : "Зачем мы спим?" Мэтью Уолкер.