Sleep

Key Insight

Nighttime sleep conditions

● Have I already mentioned that everything is connected? Yes? Great! I’ll repeat: Everything is connected! Good training, healthy eating, supplements, stress‑free efficiency, meditation, exposure to cold, routines... Everything is connected and everything affects everything, and thus also affects sleep, and sleep affects them. If you have serious problems in any area it can easily reflect on sleep, which can easily create even more problems and worse sleep. Before concrete conditions that affect sleep we should also establish ideal macro conditions.

● Sleep time should be the same every day – not always possible, but usually it is. The time you go to bed should be the same every day, and the time you wake up should be the same every day.

● Mouth breathing/snoring - can be a big problem and very common. The solution can be very easy, but not always. You need to experiment to find the ideal solution that suits you specifically. What can you try? ○ Mouth tape - Mouth breathing is generally unhealthy and should be avoided. In urban areas the air is polluted and allergies can block the nose, causing us to breathe through the mouth, which then becomes 100% a habit. These tapes seal your mouth during sleep and force you to breathe through the nose. They can also be worn during the day to get used to it faster. It can be problematic at first until you get used to it or if you have trouble breathing through the nose. I tried it and it helped, but it didn’t solve the problem completely. If this solution works for you it will also reduce nighttime dehydration, trips to the bathroom and waking up. ○ Nasal strips - This strip works a little differently but can be even more effective. It sticks across the nose and contains a thin metal spring that gently widens your nostrils and enables better breathing. It literally changed my life; I breathe through the nose 100%, I don’t wake up and I don’t snore. I wear it often during the day because better breathing gives more oxygen to the brain and stronger focus. If you have nasal problems this is probably the best thing to try. I’ve tried many brands and sizes, but Beautiful Breath in the largest size (~50 pieces = $1 on AliExpress) helps me the most. I recommend buying various kinds of nasal‑shifting strips and devices on AliExpress to try them. Something else might work better for you. I’ve literally tried everything from “balls” to nasal inserts. The tape should not be worn all day, and I usually remove it in the afternoon to give the skin a rest until evening. ○ Mandibular Advancement Device (MAD) - A device that moves the lower jaw forward and enables better airflow (like a denture). It is very hard to adjust to, so I didn’t manage. I tried but the tape across the nose solved the problem completely so I abandoned. ○ Continuous positive airway pressure (CPAP) - A machine that creates positive pressure during breathing and enables better airflow. I haven’t tried it but it seems bulky and heavy. ○ Deviated septum surgery - I did this when I was young (around 20) but it didn’t help me. It can help some people. ○ Nasal irrigation - A small vessel of odd shape into which we pour warm water and a little sea salt (rhinosan), and then we rinse one nostril and then the other. Helps with sinus problems as well as allergies. If you don’t smoke but are around tobacco smoke a lot this can help too. ○ Change of environment - If possible it’s better not to live in a polluted urban environment. A mountain or sea is a much better choice.

● Temperature - one of the most common mistakes! The room you sleep in must be cool. Perhaps we were taught to sleep in warmth so we don’t catch a cold, but sleeping in warmth is probably the cause of your poor sleep. The ideal sleep temperature is below 19 degrees Celsius, and you decide the exact amount. If you wake at night this is very likely the reason. If the temperature is low and you still wake, try a thinner blanket (or one not made of synthetic materials that “breathes”). Experiment until you find the ideal combination. Winter should not be feared and winter is your friend. In Scandinavian countries babies sleep outside in strollers even in the cold. ○ It may be that your partner wants a higher or lower temperature, but you should reach a compromise or use different blankets or a thicker pajama. ○ If in the first 3–4 (90‑minute) cycles you feel hot, and in the last 1–2 cycles cold, you can solve this with heating that turns on a timer (or in summer with an air conditioner that turns off on a timer) (Also if this is the case try to eat the last calories before sleep earlier or in a smaller amount). Modern climate systems with Wi‑Fi control can program temperature all night. From 21–24 I keep 17 degrees (cooling), from 00–05 18 degrees (cooling), and from 05 until waking I keep 24 (heating), and the heat wakes me up in the morning after the last cycle (almost always with no alarm). ○ And if after all these tips you still have trouble with temperature I recommend trying “8 Sleep” or “BedJet.” They are a bit pricier, but offer bidirectional temperature control as well as programmable temperature for different sleep phases, and track sleep quality (8 Sleep).

● Noise - The problem with noise is that it can often disturb sleep without waking us completely. Especially if you live in a city (and most people do) where it is loud 24/7. What can we do? ○ Sound insulation - This is the easiest and most effective. We buy “foam pyramids” and line 1 or 2 walls of the room where we sleep. It costs around €250 to install on two walls. It looks a bit odd at first but makes a huge difference. Noise coming from outside is significantly reduced and the room becomes quiet, soothing and pleasant. A designer once told me that you can “go crazy” how quiet it is. I assure you that this is not true (another popular myth) and silence is very beneficial after a whole day in noise (I even have this insulation in my office; it simply soothes the atmosphere and creates a productive environment). ○ Thick rug - Absorbs sound and is nice and warm to walk on. ○ Thick curtains - Also absorb sound and create a pleasant atmosphere. Downside is they need to be cleaned often. ○ Earplugs - A great alternative when you travel (or if you don’t want to change the look of your bedroom, i.e., your partner won’t allow). You can find good ones on AliExpress, but it requires experimentation and getting used to. I personally don’t like wearing them, but I wear them when I know I’ll sleep somewhere noisy (I even wear them on planes).

● Air ○ Pollution - A big problem of city living. Air quality can be extremely bad. Fortunately there are ways to reduce this problem (at least somewhat) with an air filter. Xiaomi has great solutions that are very affordable, but you need to regularly replace filters about every 6 months. ○ Humidity - Too dry air can cause problems (ideal around 50–60% relative humidity) so this is another thing to consider. There are humidifiers, but be mindful of compatibility with the air filter (ultrasonic humidifiers create micro droplets that can trigger the air filter). There are devices (Sharp) that are 3‑in‑1 – filter, humidifier and ionizer. Ionization is still debated in science, so do your own research whether you want it or not. Humidifying devices can become breeding grounds for dangerous bacteria, so it’s important to maintain them properly per manufacturer specifications. ○ Oxygen/CO2 - Best we can do is ventilate the sleeping room (and whole apartment) before sleep, and if possible keep the door to the bedroom and other rooms open to allow air to circulate or even better keep a slightly open window so air can enter from outside (noise and pollution can hinder this). A 30 m^3 room in which two adults sleep can reach toxic CO2 levels in 8 hours, and early symptoms are noticeable. This is particularly a risk in newer apartments where windows and doors create nearly airtight seals. I recommend a device that measures air quality (including CO2) (AliExpress, of course). ■ CO2 levels: ■ 400 ppm - Normal outdoor air. ■ 500–1000 ppm - Normal indoor air. ■ 1000–1500 ppm - Acceptable indoor air; ventilate if possible. ■ 1500–2000 ppm - Mild symptoms of sleepiness, loss of concentration; ventilate. ■ 2000+ ppm - Sleepiness, fatigue, loss of concentration, and higher health risks... ○ After testing with a CO2 meter I found that if the bedroom doors are closed and two people sleep overnight the CO2 level can exceed 3000 ppm, which is significantly in the toxic range. If I open all doors in a 120 m2 apartment by morning the level is around 1500 ppm, which is high but acceptable. If in another room (due to noise) I open a small window and keep all doors slightly open the CO2 level stays around 1000 ppm all night. ○ The same happens in a work space, only faster (people are awake and metabolism is higher). If two people work in a 30 m3 office the CO2 level starts to rise above 1500 ppm after an hour since last ventilation, so ventilation is extremely important (even if it increases heating/cooling costs). Of course you should have an air filter if you live in polluted regions.

● Supplements ○ Chamomile tea is an ideal natural sleep supplement because it contains apigenin (which has many other benefits as well) and can be enjoyed every night before sleep. ○ ZMA is also a good supplement taken before sleep, just be careful not to ingest calories after it and a few hours before (may cause stomach irritation). ○ Melatonin - a supplement that generates a lot of controversy and conflicting advice. My personal view is not to take it and that sleep can be fully regulated with the methods from the next chapter (adjusting the biological clock). If you start you will likely need to take it every night, and there are issues with dosing because studies show that melatonin pills can have 15% to 400% of what the label says. The only justifiable use would be when you need to quickly correct jet lag. ○ Apigenin 50 mg - Extract from chamomile tea. ○ Thiamine 200–400 mg - Good for “turning off” thoughts, but may cause very vivid dreams. ○ Magnesium threonate 300–400 mg - Best for sleep, just don’t take it if you’re already taking ZMA. ○ Sleeping/sedative pills - never. If you live healthily and are well‑adapted to stress (with help from healthy stressors) you should never need them. Sleeping pills sedatives push you into an artificial sleep that does not provide proper recovery, and with long‑term use you may incur problems.

● Measuring sleep - This can be a double‑edged sword and can make anxiety about poor sleep worse and thus degrade sleep quality. I used to measure but realized I know how I slept when I wake. If I wake up before my planned time and feel rested, that’s it (and since I apply all the tips here, that’s 99% of days). If you want to experiment with sleep tracking, smartwatches or an Oura ring are good tools. (Oura ring can measure blood oxygen, which can help detect sleep/breathing issues during sleep). I recommend measuring only during experimentation, not long term.

● Bedroom for sleep - should be exactly that: a room for sleep (and sex). Sex before sleep is good and desirable. Work or playing games should be avoided in the sleeping room. There is a subtle subconscious programming in our brain that says: this is the room where I sleep. The phone should ideally be in another room or somewhere away from the bed (if you rely on it for waking). The mattress and bed are things not to skimp on, and they’re always a good investment. Find your ideal firmness, but if you sleep on your side you’ll likely need something softer.

● Sleep ritual - To maximize the subconscious processes needed for sleep it’s not bad to have a small ritual or routine before sleep. It could be washing, brushing teeth, tea, skin/body care, reading with dim light, a light walk, airing the apartment, whatever you need. Do this every evening before sleep as a ritual. This ritual signals your brain that it’s time to sleep and relax. Before sleep you should avoid cheap dopamine, as well as eating, drinking and alcohol. Even small amounts of alcohol negatively affect sleep (the theory that one glass of wine during the day is healthy is now disproven; current recommended daily alcohol intake is 0). If you really want to drink the recommendation is not to engage in activities before sleep (and perhaps have a little something to eat after drinking).

● Waking up at night - Even if you have set every condition perfectly you may still wake up at night occasionally and that is natural and fine. If this does not happen too often just go back to sleep and don’t stress about it. Expecting 100% success in anything is usually unrealistic, so here too expect that you will sleep very well 80–90% of nights and that is enough. Just relax...