How to Sleep Better: Why Light, Caffeine and Alcohol Matter More Than Supplements

00:00:00: You take magnesium, maybe even melatonin and you still sleep poorly then it's almost never because of your supplements.

00:00:07: The uncomfortable truth is light caffeine alcohol And the temperature in your bedroom are stronger than any pill you can swallow at night.

00:00:15: If the basics aren't right every supplement works against your biology.

00:00:20: Max & I Are going to show you the real sleep levers today the ones that work Because they control Your internal clock instead Of trying To outsmart It.

00:00:31: An important topic when it comes to sleep is light, right?

00:00:34: We have plenty of that in the room here today.

00:00:37: In the bedroom It would be good to have as little of it as possible Right and Generally we wanted to talk a bit today about different sleep hacks.

00:00:46: what we do What else is floating around out there in terms of different hacks And what we think of them?

00:00:53: ,right?

00:00:53: ?What has convinced you The most

00:00:59: When he comes to life?

00:01:00: No, when it comes to sleep.

00:01:01: Ah!

00:01:01: When It Comes To

00:01:02: Sleep Like your number one hack just to start us off

00:01:06: Yeah let me think what has convinced Me The Most?

00:01:10: Well I Think What Is Actually most Important For Me is actually Something That Is very Very Simple Or You Could Say Its Not That Simple Honestly Just Really not Having Any Devices An Hour Beforehand.

00:01:24: i Don't Stick To that Very Often But I Notice That When I do stick to it then Then I sleep.

00:01:29: Quite I mean, I fall asleep just as fast.

00:01:31: As usual it makes absolutely no difference in terms of time to fall asleep.

00:01:35: but i just noticed that I sleep much more restfully.

00:01:37: so That is...I think something you can't really grasp except the next morning.

00:01:42: You might see your HRV is somehow a bit better and feel a little more refreshed Just a bit more rested.

00:01:50: for me It's probably one of my biggest levers.

00:01:53: For many people simply because they open their laptop again in the evening or watch TV That's just all stuff that really actually pulls you out of this rest mode and has the exact opposite effect.

00:02:30: regularly anyway, not always but mostly.

00:02:32: And that maybe it's also just a light issue?

00:02:35: Theoretically I think probably both.

00:02:38: But honestly i mean even when I wear the blue-light blocking glasses... ...I still have the problem.

00:02:44: So um..i think that light is actually In comparison at least for me the smaller lever Compared to being in front of screens and evening.

00:02:53: because Because this stress effect from screen shouldn't be underestimated either optimize it a bit with the glasses, that's definitely a factor.

00:03:02: Interesting!

00:03:03: If you look at the whole thing from a bird's-eye view so to speak then there are actually two majors that are responsible for sleep regulation and one is classically the circadian rhythm.

00:03:18: we also did an episode on that where we talked about shift work.

00:03:22: how can improve your circadian rythm or make it worse?

00:03:27: So thats unfortunately part of And that's the classic internal clock.

00:03:32: That is controlled by light, right?

00:03:35: I'd say like the biggest topic when it comes to sleep.

00:03:38: For me for example if i sleep in a room where It gets bright In the morning because you don't have shutters or blinds Or whatever Then um...I just wake up.

00:03:50: So no matter how tired I am No matter When I went To bed If it gets Bright in The Room at Seven then I still Wake Up around seven anyway.

00:04:00: So for me, the most important thing is that the room is just dark and you can otherwise make it dark because helps a lot.

00:04:06: The second system is sleep pressure.

00:04:09: That's now biochemical background.

00:04:14: It's simply the build-up of adenosine.

00:04:18: Adenosine is small molecule which signals to body okay?

00:04:23: Now its time go to sleep.

00:04:25: The more adenosine accumulates, which happens normally over the uh so throughout the day.

00:04:31: And when that exceeds a certain threshold then you get tired now if you drink a lot of coffee.

00:04:37: caffeine prevents adenosin from binding to its receptors.

00:04:40: So you would say okay That's the reason why coffee leads to poor sleep or ensures that you don't sleep so well either falling asleep Or staying asleep right.

00:04:50: and um these two systems so circadian rhythm and sleep pressure All the hacks you can do actually target these two systems, right?

00:04:59: So that you for example cut out caffeine That your time.

00:05:02: Your workouts write that you maybe take a warm shower in the evening and so on and so forth Right.

00:05:07: So all of that Then targets one of these to system so-to speak.

00:05:13: And what I found so fascinating i mean sleep hacks.

00:05:16: by now that has become a bottomless pit, right.

00:05:20: everyone has some tip for good sleep ready So you can do a lot.

00:05:25: I would say relatively few changes or hacks have such a huge impact that, You say That's something i do every day.

00:05:35: now Or Now i've noticed A total change And those are usually again the basics and not necessarily Something with supplements or medication right?

00:05:45: Sure!

00:05:45: Of course also take Medication so that you sleep well But at The end of the Day thats Not solution either.

00:05:52: But that also messes up your circadian rhythm because it practically forces a circadian rythm on the body.

00:05:59: That's why... It

00:06:00: can definitely be negative

00:06:01: too, right?

00:06:02: Yeah especially if you do for long.

00:06:03: I mean there are lot of people who have sleep disorders Also in connection with some illness or acute stress.

00:06:09: In those cases something like this is sometimes prescribed by doctor but usually medications should take maximum two weeks and not four years Like many people do daily and like it is in many nursing homes for example, right?

00:06:27: Exactly.

00:06:28: But what are some of the big levers or big hacks?

00:06:34: Yeah so I mean we already started a bit with light.

00:06:37: i'd say We start with that right away.

00:06:40: but Of course we still have topics like temperature.

00:06:42: we already mentioned caffeine maybe not doing alcohol either... ...but also how you can Maybe wind down In The Evening.

00:06:49: We'll definitely have a little time at the end to also talk briefly about supplements and medication.

00:06:54: That's certainly an exciting topic too, even if I think not the first thing you should actually look at.

00:07:01: but sometimes you do look for the quick fix with light.

00:07:06: we just said there are blue-light glasses.

00:07:08: You can kind of put on blue like glasses in the evening.

00:07:10: that's a pair of glasses with red lenses So actually only the ones with the red lenses they really have the relevant impact.

00:07:17: There are also some with yellow ones.

00:07:18: that's still a relatively weak filtering performance.

00:07:21: And then there is actually white transparent normally, right?

00:07:26: They're called blue light-filtering glasses but they really filter very little.

00:07:30: so in the evening it's already almost negligibly small and not worth effort at all.

00:07:36: But of course can be computer glasses which just fill to the blue light from screen.

00:07:41: So if you sit infront of your screen It can support you Even if even a very little.

00:07:48: but what you can of course Else do is that?

00:07:51: You say and many biohackers.

00:07:53: Do this.

00:07:54: Is that they say they go in the morning.

00:07:56: The first thing They don't go to the shower or anything, But they either have A morning light lamp like a daylight lamp That is extremely bright And with that they shine it full blast into their eyes First Or they Go out Into the Morning Sun and Try To get as much As possible Of these wavelengths that are contained in the morning sun or such daylight lamps and That is just supposed to signal to the body.

00:08:22: Okay, hey now it's day Now you wake up And so to speak I'll say The first checkmark You set for yourself To kickstart the circadian rhythm a bit Right?

00:08:36: To signal to your body.

00:08:40: It's definitely something where i would say At my place, the problem is that daylight lamps usually aren't very pretty.

00:08:49: That's why I always have to put them away and then i never use them.

00:08:52: So i'm definitely forced not to use them but per se Um...I would claim you feel an effect.

00:08:57: so especially in winter it's something really cool because You often had a situation during morning when it was still dark and your body wanted to show somehow hey now its day In summer?

00:09:07: I don't know how this works

00:09:11: for me As I said, so if you don't have anything to darken your room with then... ...I just wake up when it gets light.

00:09:19: In winter that's theoretically not the case because there as you say.. ..when you get ready for work and go to work in many cases is still dark depends on where you start working but definitely makes it harder to get going or started.

00:09:35: That why its also the case.

00:09:37: So light therapy or these daylight lamps have also been studied for seasonal depression, right?

00:09:43: So depression is per se much more common in winter than in summer.

00:09:47: Simply because the days are shorter because it's dark much longer so it gets like much later and darker again... And that respect you can just signal a different rhythm to the body makes total sense.

00:09:59: because of that there are also this daylight alarm clocks

00:10:03: Exactly.

00:10:03: Those are brutal,

00:10:04: which I also very so.

00:10:06: that just stands like a normal alarm clock on the nightstand right or in the bedroom and In that respect you can just signal a different rhythm to the body makes total sense.

00:10:20: So they're very registered like another alarm clock On a night stand room said he's gonna be a clam has been being indefinite even when it Also gets incredibly bright Right?

00:10:27: And then you open your eyes and think like oh wow okay You get going so wrong.

00:10:33: I do have the feeling that you get going much faster than if you just stay lying in a dark room, for example and then scroll around on your phone Right?

00:10:41: I can feel it.

00:10:42: Hey, can we take a rest room or wait for all in and you're traveling at its because of physically first year times.

00:10:46: don't send them depending on how much space You have in your luggage.

00:10:49: You can also try to take a daylight lamp with

00:10:51: you.

00:10:51: Yeah there are some that are really flat right That works.

00:10:53: i mean i had one like the two.

00:10:54: yeah

00:10:55: okay So that's already pretty good.

00:10:57: you uh Can also just use It To adapt Your circadian rhythm to The local time so that For example if the night was A bit shorter If There is a shift backward And you're there In the morning Maybe it's seven AM locally, but in Europe or Germany.

00:11:09: It would only be four AM.

00:11:11: you still use this daylight lamp to signal to your body okay I'm awake now i need to be productive and ready.

00:11:16: In that sense um...I think its a pretty cool thing But I don't use the Daylight Lamp myself.

00:11:21: Yeah yeah..i get That!

00:11:22: I mean.... I just think in terms of using it.

00:11:25: if u dont have it permanently installed Its Just A Hassell.

00:11:28: And I also Have The Smart Light Set Up At Home.

00:11:32: The Only Problem With That Is I mean, when you like they turn on automatically in the morning.

00:11:36: Um but you never get that brightness That you'd have with a daylight lamp and you don't really want that every day life anyway?

00:11:42: That is crazy bright.

00:11:44: You dont' really want it in your apartment.

00:11:45: It's also just unpleasant And it really glares But still somehow okay.

00:11:49: But its very bright Right?

00:11:51: Its really like Operating room light.

00:11:53: Don't wanna do this at home.

00:11:54: Its uncomfortable.

00:11:56: This setup isn't enough.

00:11:58: It almost blinding

00:11:59: What it IS cool for These Philips Hue bulbs that I mainly use.

00:12:04: They're really cool when it gets to be evening because they just dim down further and further with the time of day, And also adjusts light colour.

00:12:12: That is cool!

00:12:13: Because you have this automatic process where it gets darker in the evening by ten pm.

00:12:18: It's already quite dark so its not even fun anymore To do much more than anything In your apartment.

00:12:24: You get tired.

00:12:25: quite naturally Its nice but i can't say if makes a huge difference.

00:12:32: And it's probably better because you definitely have less blue light in the LEDs and ones being used, right?

00:12:39: So that... You can say for sure.

00:12:41: Of course intensity of the lights is also turned down.

00:12:43: It almost blinding Exactly!

00:12:45: The background behind it.

00:12:46: so like already said When sun is shining when we have a blue sky Sun is much brighter.

00:12:53: Light is stronger than indoors when normal ceiling lamp And that is measured in lux.

00:13:01: So, that's also the value written on all these daylight lamps.

00:13:05: X-thousand lux or x one hundred lux it usually several thousand lux for very strong and intense day light lamps.

00:13:13: there are devices you can use to measure the lux like a room.

00:13:18: just get feel how bright actually right now because really underestimate is compared to indoors, for example.

00:13:29: With a daylight lamp you try to compensate that some extent.

00:13:32: and the other thing mentioned in Kelvin right?

00:13:35: That's the warmth of light which can be more reddish or bluish.

00:13:39: sometimes it really looks like hospitals.

00:13:42: You don't have pleasant warm light there but its super cold light.

00:13:49: accordingly theres just a kelvin difference with a few thousand kelvin.

00:13:55: It's best to look at something like that in a local lamp shop.

00:13:57: To get the feel for what actually is the light color, because you usually can't tell very well pictures.

00:14:04: Maybe another anecdote about this which I always find quite interesting... I rarely work from home but when i do it often happens that I didn't really get outside in the morning and then maybe just start working right away?

00:14:15: And I was finding it crazy.

00:14:16: when we go out around lunchtime suddenly everything is so incredibly bright!

00:14:20: You're blinded really unpleasant outside.

00:14:24: And that's actually the best example of how important it is to get this stimulation in the morning so that body just adjusts, okay hey its day time now and then you don't have lunchtime right?

00:14:35: I mean i find at office zero percent but home very strongly...

00:14:39: It also bright here right?

00:14:41: Of

00:14:41: course!

00:14:41: You've

00:14:42: got photo ceiling windows Here in your office where we're sitting right now, two walls are basically just windows.

00:14:49: Yeah that's a real luxury.

00:14:50: yeah maybe that's why then you explain it rationally

00:14:53: A lot more comes in there than say at my place through the living room door or through the balcony door for example Where also like the balcony infront of from the floor above That naturally dims much more.

00:15:06: Otherwise exactly if go outside For five to ten minutes In morning thats already enough.

00:15:11: You don't have to go for a half hour walk, you can also just stand at the window and let the sun shine on your bit.

00:15:17: If you're lucky enough that the window in some room is actually facing the Sun In The Morning.

00:15:23: That's not always the case either.

00:15:25: if it's cloudy then It should be longer than A ballpark of twenty minutes I'd say So its also enough signal.

00:15:36: We're awake now, we are productive and the day is starting.

00:15:41: What you shouldn't do... ...is stare directly into the

00:15:43: sun.".

00:15:45: Yeah!

00:15:45: You should generally avoid that right?

00:15:47: The ambient light still there but please don't stare in to the Sun.

00:15:51: Do it once then immediately know why you shouldn' t do

00:15:55: so.

00:15:55: I did this too.

00:15:58: That definitely fits otherwise.

00:15:59: evening lights already mentioned blue lights blocking glasses are a thing for sure.

00:16:05: relatively regularly.

00:16:08: I also have like a only very small bedside lamp, right?

00:16:12: That gives off very low light Also more yellow or reddish lights So that fits quite well.

00:16:19: Blue Light is mostly relevant for me not so much when i'm still working on the screen in the evening.

00:16:24: I don't necessarily need it then.

00:16:26: but if you've been out and about Or maybe in a restaurant or in a bar or some bright room Then I think blue light glasses are just Pleasant.

00:16:36: and as I said if they're not orange, then they don't serve their purpose at least.

00:16:39: Not one hundred percent.

00:16:40: So there are blue light blocking glasses that as you already said our only slightly yellowish.

00:16:45: It says blue like blocking glasses on them But in the end it only liters out.

00:16:49: thirty forty percent Of of the off the blue light Then it's actually not that effective.

00:16:56: its certainly better than nothing.

00:16:57: i dont mean to say That but As I said, i haven't seen any blue light blocking glasses yet that aren't orange and still have a one hundred percent filter.

00:17:05: Sure right?

00:17:06: That's not even possible.

00:17:08: it is physically impossible

00:17:10: exactly.

00:17:10: so just keep in mind as I said the the light intensity also does something.

00:17:19: you shouldn't set your laptop or smartphone to maximum brightness.

00:17:26: It's also just about the whole ambient light, right?

00:17:29: There are people who put red-light panels in their bedroom because it has no blue-light component.

00:17:37: Pure red light and accordingly is good for winding down but if that's too bright then still a signal to stay awake rather than fall asleep

00:17:48: Exactly!

00:17:49: So adjust that.

00:17:50: The most important thing you have low brightness and sensory input goes down And I personally find it incredibly pleasant.

00:17:59: For example, when you turn down the laptop a bit in the evening because your like so incredibly stimulated all day right?

00:18:05: You always look at these bright screens be on smartphone or on your laptop and then when sun is shining also outside even that super relaxing for eyes Also just to wind-down.

00:18:18: So

00:18:18: i think the wildest thing actually are when you're used having dimmed light set up In the evening You're somewhere where really like, really trashy white lights are installed that a really bright.

00:18:29: And they were the best example.

00:18:31: or like the barbershops on Tegernsee Lansstrasse in Munich?

00:18:35: So who knows what other nail salons I don't want to talk about it any further but In any case extremely harsh and there.

00:18:41: so They really have white light until eight o'clock in evening.

00:18:44: If you work then even need to hack your circadian rhythm anymore just screwed i think That's like standing in the OR until eight in the evening.

00:18:56: I was just about to say, or also just in hospitals right?

00:18:59: You have so much white light there too and if you work there and have night shifts... In a night shift it is probably good because the light keeps your awake.

00:19:06: So that makes total sense.

00:19:08: but yeah!

00:19:09: In of itself something like that forces artificial circumstances on the circadian rhythm i'd say.

00:19:18: The second topic is temperature.

00:19:22: Heatwave is rolling towards Germany.

00:19:23: by the time this episode comes out.

00:19:24: The heat wave will be over again because we always do This a bit in advance, but there I can already see myself lying in bed in the evening at twenty six degrees In the apartment or more and then you just don't wake up feeling so rested the next day.

00:19:39: That's simply how it was.

00:19:40: just cheapness Mario that's just your cheapness You know.

00:19:43: Because

00:19:43: because i don't buy an eight sleep for five thousand euros exactly?

00:19:47: Yeah,

00:19:50: that's true.

00:19:51: I'll probably upgrade the fan this year.

00:19:53: That's

00:19:53: definitely it.

00:19:54: if you live in a city You know that i think because The City doesn't cool down at night either right?

00:19:59: So we both grew up In the country so We never knew This problem until we somehow came to the city and since then you really Think To yourself man!

00:20:06: So the summer is Really like two three months long.

00:20:09: you just can't sleep well If you haven't somehow built Yourself something that Somehow cools this room Down Because the walls are so warm.

00:20:16: I'd scale it back a bit, i'd say in the end.

00:20:18: It's like two or three weeks where I find it really uncomfortable... ...I don't have a problem sleeping at twenty-three, twenty four degrees but last year was twenty nine times.

00:20:27: so that when you're just lying there and bed.. ..and its so warm!

00:20:32: You are too warm laying down because the brick work heats up during day y'know?

00:20:35: And then evening heat is released from walls again When might be cooler outside.

00:20:41: But also live in city And maybe next to the street and can't just leave your window open, you know.

00:20:47: Because then you wake up when the morning traffic starts at five Or some crazy people honking around at midnight.

00:20:54: Then now also during the heat waves

00:20:56: so that the apartment could happen

00:20:57: more during The heat wave could definitely happened.

00:21:00: Then uh That doesn't work of course.

00:21:01: what can you do about it?

00:21:02: Well Of course You can buy a fan.

00:21:06: The interesting thing about a fan is always It's not like an air conditioner that actually blows out cool air, let's say but a fan just circulates the air and that makes it.

00:21:17: That gives this skin cooler feeling in a way You know because it's also easier because the air circulates along the skin.

00:21:25: And that's much better than then still Air.

00:21:29: otherwise What else can you do?

00:21:31: Eight sleep we already mentioned.

00:21:33: Right

00:21:34: cooling pad or cooling blanket right

00:21:36: Can also be like a mattress topper.

00:21:38: you can actually just install it on any existing bed And it's put over the mattress.

00:21:43: There is also a matching blanket.

00:21:44: if you have another one thousand euros extra to spare, You can buy that too.

00:21:49: I didn't want to afford That yet?

00:21:52: I mean i just found It too expensive for those two or three weeks.

00:21:56: Of course it theoretically has The advantage of having cooler room temperature in winter and still not freeze In bed because it cannot only cool but heat.

00:22:05: We should probably add Otherwise... taking a warm shower or a warm bath in the evening.

00:22:14: Actually, it's a bit paradoxical right?

00:22:15: You say I want to cool my body down somehow and now i'm going to take a warm showers or lie on a warm bathtub.

00:22:22: Yeah!

00:22:22: The background is simply that uh... It shouldn't be hot.

00:22:25: That's very important And it should not too close to bed time either So you shoudn't go shower Now im lying down so warm shower then i'll go to bed.

00:22:33: Thats too close but can like about an hour before going to sleep.

00:22:39: Yeah, what does it actually do?

00:22:40: What's the background of.

00:22:41: It

00:22:41: yeah The exciting thing is actually so that the body then naturally tries to cool down by any means necessary after the warm shower or After the after the bath.

00:22:51: and what what we do as a reaction?

00:22:53: yaa the blood vessels open up right And you notice That somehow the skin might also get red Right.

00:22:58: You Might Also Start To Sweat A Bit.

00:23:00: So in the end um the Body Naturally Tries to Downregulate Its Temperature And You Have That Even After You Get Out Of The bathtub.

00:23:07: That Means reactively, your body will then first cool down towards bedtime and be cooler when sleeping going to bed than it normally would.

00:23:16: And that's actually the exciting hack about it.

00:23:18: there are also many examples.

00:23:20: for example you're not supposed to drink cold water or ice-cold in summer because it only makes you warmer Because the body does exactly the other way around.

00:23:29: It reactively heats up cause it notices ok inside its cool.

00:23:33: That is why you should always drink lukewarm water.

00:23:35: of course nobody does that But per se, it's the same principle.

00:23:40: Just the other way around and just shows us okay our body reacts to these stimuli And we can of course use them for advantage.

00:23:47: So definitely a hack that I think works very well.

00:23:50: so especially when its' very hot you can really think about doing that Although i personally have to say there was never such huge game changer from me.

00:23:57: so... I don't know if u've used more often?

00:24:00: I actually do it super rarely too Like offcourse.

00:24:02: you go shower in evening sometimes but thats also like three hours before falling asleep.

00:24:06: The fact isnt really ther anymore.

00:24:08: What what I really noticed temperature-wise there are these flannel bed sheets, right?

00:24:14: And for me There's nothing nicer on the skin than flannel sheets.

00:24:18: I just find it super super pleasant But they are extremely warm.

00:24:21: so in summer i wouldn't use flannel sheet either because the heat really builds up under the bed.

00:24:27: and So the topic of breathable bedsheets is also something.

00:24:32: Yeah, it's not really silk also.

00:24:33: Not microfiber I can't even tell you exactly like a medium-priced bed sheet.

00:24:38: You can spend an insane amount of money on bed sheets too.

00:24:41: Do know what supposed to be very cool now?

00:24:42: That's bamboo Leo cell.

00:24:43: i've heard i don't Know if you might have that

00:24:45: i've only seen ads from brands selling It.

00:24:47: yeah maybe that's it.

00:24:49: That could be Stephanie.

00:24:51: Very very cool right Now.

00:24:52: apparently it's highly breathable and above all it has the advantage that it doesn't Like retain moisture as much.

00:24:59: And it's also supposed to be better antibacterially.

00:25:02: No idea anyway, It is supposed to a very good material and actually for blankets you should make sure its sheeps wool we learned that from Dr Schlott because down actually retains moisture overnight.

00:25:15: I definitely have Down.

00:25:17: yeah i definetly still have Down too But but theoretically right?

00:25:22: Theoretically would be better if you... I mean it's tendentially much more expensive Sheep's Wool.

00:25:28: Theoretically it would be better, right?

00:25:30: That would at least fix the problem.

00:25:32: What what while we're on the subject of bedding also plays a role is how heavy A blanket is.

00:25:37: they say you sleep better with a heavy blanket than With a very very light one and from experience I can At least confirm that because sometimes in hotels You don't have a classic duvet but just a sheet Right And It always feels so so incomplete when you just have a thin sheet as a blanket even though the temperature is totally fine, right?

00:26:00: I can still remember when we were in Barcelona last year for Vital Foods.

00:26:05: We only had a sheet at Hotel Two and i just find that... Temperature-wise it was fine but uncomfortable.

00:26:12: That has to do with the fact its insanely hot in this city.

00:26:18: You don't really want anything on your body yet But yeah you have more secure feeling.

00:26:25: It's different topic.

00:26:27: I think it's something that really helps a lot of people.

00:26:29: You can actually buy weighted blankets online.

00:26:33: They sometimes weigh over ten kilos, so they're really heavy.

00:26:38: It can almost feel a bit uncomfortable at first because they are So heavy but there is very good scientific data showing That apparently helps.

00:26:46: But now we've almost drifted away from temperature A bit.

00:26:50: What obvious.

00:26:50: with the temperature people say, yeah okay I can take a warm shower.

00:26:55: I can lie in a warm bathtub but of course i can also just go to the sauna in the evening because that basically has a similar mechanism.

00:27:04: right you have heat which dilates the capillaries in the skin.

00:27:08: That means heat dissipation through the skin works better.

00:27:12: You do manage to heat up the body core But then there's also a parasympathetic rebound Right?

00:27:18: Which ensures can relax accordingly.

00:27:23: So after the stress of the sauna, The nervous system can relax particularly well unless Of course you're already so at your limit and so stressed that there's no remaining regulation left at all then I probably wouldn't go to the sauna on top of That but just work on relaxation otherwise But normally it actually works quite Well.

00:27:43: what?

00:27:43: You have to watch out for At least i've experienced this a few times is that you go To the sauna And Then you might set a target in your head saying I want to stay for fifteen or twenty minutes of seventeen whatever.

00:27:56: and the sauna isn't always equally hot.

00:27:58: right because if people use it, And then it was somehow the full twenty minutes and I almost passed out afterwards, right?

00:28:09: And i like slept super badly The whole night after had a super high heart rate because It Was just too hot.

00:28:14: Just

00:28:15: Too much than you're.

00:28:15: more like overstimulated again Right in the body was to stress

00:28:18: exactly so that was basically Like A very Very intense physical endurance workout.

00:28:23: You sometimes get That afterwards when you overexert yourself that you have a Super High Heart Rate for the rest of the day.

00:28:29: that obviously doesn't help with sleep at all right.

00:28:31: that's why A shorter, smaller sauna session is enough to still get a good benefit from it.

00:28:37: Then if we look at nutrition... We already touched on the topic of caffeine before.

00:28:42: that's very individual-we did a caffeine episode once.

00:28:45: then people commented on it and said yeah what kind of type am I actually?

00:28:49: If i can drink an espresso five minutes before falling asleep and everything

00:28:55: But have you ever compared the nights?

00:28:57: Exactly,

00:28:57: exactly.

00:28:58: The sleep quality differs then right I mean just because you drink coffee doesn't mean You necessarily can't fall asleep.

00:29:05: i mean for some people yes Because they react very sensitively to it.

00:29:08: For other People on the Other hand It's like uh...it's not even that tragic Right!

00:29:12: I Can also Drink an espresso and Fall asleep afterwards but my Sleep is definitely Not Just objectively from Some wearable but Also subjectively simply worse

00:29:21: Totally yeah.

00:29:23: No, I mean it's actually still ridiculous that every time you're at a restaurant.

00:29:26: You are offered an espresso and have to turn it down so its like the devil sitting on your shoulder.

00:29:34: but yeah i mean thats definitely bad for everyone.

00:29:37: there is no point in sugarcoating even fast metabolizers.

00:29:41: its very bad.

00:29:43: But sure if u still drive home for forty five minutes then of course i get it In end.

00:29:48: safety comes first right?

00:29:52: The person who wrote that, definitely maybe just test it out and see what the difference is when you do at one night.

00:29:58: And then you'll probably see relatively quickly okay?

00:30:01: The HRV will be worse especially the resting heart rate would probably be significantly higher.

00:30:06: If you do for a night its no big deal right but if you do this several nights your really feel less rested.

00:30:13: And if

00:30:15: you also go to the gym in the evening, there are a lot of these pre-workout boosters right?

00:30:20: They have hundreds of milligrams of caffeine.

00:30:22: It's probably not that smart If You Go To The Gym At Eight PM and Want To Sleep At Eleven To Chug A Pre-Workout Shake That Has Three Hundred Milligrams Of Caffeine Or Something Right.

00:30:31: Better Not Yeah.

00:30:33: So That'S NOT GREAT FOR SLEEP.

00:30:34: Ideally

00:30:34: After After Two PM or three PM Actually No More Coffee.

00:30:37: But That Is Of Course Like I Said That'S Individual.

00:30:39: but um i think everyone has to find their own Their Own Groove There.

00:30:44: But yeah, so better to stop earlier than later.

00:30:46: I think that's a general rule you can make right?

00:30:49: Yeah as far as alcohol is concerned It's a bit paradoxical because you get the feeling...I Think there are some people who say yeah when i drink beer or glass of wine it actually makes me kind Of sleepy Right.

00:31:00: So its somehow good for sleep and You've probably heard more then once someone saying yeah A beer To help you fall asleep Or whatever.

00:31:06: thats great.

00:31:07: That total BS of course Because Its not like that.

00:31:12: Instead, alcohol leads to even if you might subjectively feel like your falling asleep easier.

00:31:18: It makes for a very light sleep.

00:31:19: it's much more fragmented every time.

00:31:21: You have one of those rare days where you drink alcohol.

00:31:24: Then the next day you look at The wearable data and then you immediately see Why that was only one of Those rare days?

00:31:34: And Exactly so.

00:31:36: resting heart rate is higher HRV is much lower barely any deep sleep phases, fewer REM sleep phases and just a very light sleep where you also wake up very easily.

00:31:48: And then it's not restful either.

00:31:49: to

00:31:49: start drinking at lunchtime.

00:31:53: Thanks Max doesn't

00:31:54: affect sleep as much.

00:31:55: day drinking is definitely the way to go if you're going to do it ideally right?

00:32:00: Um but I also find that quite interesting because i mean You also see with Brian Johnson when you take into such hardcore level um what he experienced And for a while at the beginning, just because he loved drinking wine so much.

00:32:13: He really drank his glass of wine every morning I think at ten AM Because he said okay then it won't make my sleep worse and Then over time It turned out that even that made him sleep worse.

00:32:24: But well...he's operating on very extreme level right?

00:32:27: So doesn't have to be everyone.

00:32:29: Still alcohol is actually always bad for sleep unfortunately To Be Honest

00:32:33: and bad for your health from the very first drop.

00:32:36: I say it in every third episode, but... It's

00:32:39: starting to get awkward because- Keep

00:32:40: saying it!

00:32:42: So you can't really justify yourself although of course i understand that many people also just has a social component right?

00:32:49: Yeah we were on Frankfurt over the weekend had wine again.

00:32:52: You have

00:32:52: wine again.

00:32:54: okay then I'll forgive your sins now And will move onto point about food eating late.

00:33:03: Thanks?

00:33:04: That I find that brutal, if i eat a pizza at eight or nine then my sleep is ruined!

00:33:13: I've become extremely sensitive to that but only over time...I'd say three years ago it didn't bother me at all no matter how late I ate..at least maybe you could have tracked and compared somehow If I eat like a burger or something very, very heavy.

00:33:35: Right?

00:33:35: And then- Then i'm lying in bed and my pulse is really high... ...and you can also feel your blood pressure's a bit higher.. ..and you're just lying there thinking okay this might take awhile tonight.

00:33:44: Enjoy the ride!

00:33:45: Yeah that's why it- That uh....that kind of topic for me where im paying more and more attention now.. ..That In The Evening You- Im Lying In Bed & My Pulse Is Really High ,And You Can Also Feel Your Blood Pressure Is A Bit Higher .

00:33:57: And Youre Just Lying There Thinking Okay This Might Take A While Tonight.

00:33:59: Enjoy

00:34:00: The Ride !

00:34:01: Yeah, that's why... That kind of a topic for me where I'm paying more and more attention now.

00:34:06: In the evening you don't at least stuff yourself with such huge portion just so-

00:34:13: We often have these Evening Events right?

00:34:14: You come straight from an office to an event And it says there is flying dinner or something.

00:34:18: A Flying Dinner basically translates too.

00:34:20: For anyone who hasn't been in many Evening events But i am sure some people already know this It basically translates into There Is No Dinner

00:34:26: Exactly.

00:34:27: And that you definitely won't get full and You might snag three or four bites, but then again That's good because at least you'll sleep well.

00:34:34: We're always the crazy ones who eat like forty portions But still aren't full.

00:34:39: Then back in the day you'd go home afterwards Make yourself something else to eat at like nine thirty Because we were just so hungry And I can relate a bit to the fact that you didn't feel it as much back then.

00:34:54: It was the same for me, i always wonder if its either because we track now and have become more radical about it maybe tracking isn't even good sometimes or is has do with the fact of naturally having more responsibility right?

00:35:05: At some point just adds up ,you know ?

00:35:06: Then you had less capacity make-up somehow when were in college which wasn´t long ago.

00:35:15: It just didn't matter at all, honestly.

00:35:19: You're only responsible for yourself right?

00:35:20: For your own let's say academic performance.

00:35:22: Yeah

00:35:23: exactly you de facto have zero responsibility.

00:35:25: I mean studying is basically avoiding responsibility And uh...you can just say that Right it really is!

00:35:31: Just a few more years of no responsibility and thats awesome.

00:35:34: Then also doesn't matter when u get up or go to bed.

00:35:37: You'll get through this somehow right?

00:35:38: Sure but come on honestly.

00:35:44: Yeah, the effort is usually pretty manageable and you definitely have more freedom.

00:35:50: The reason behind eating late on one hand a lot of people get acid reflux.

00:35:55: that's not an issue for me.

00:35:57: I've never had reflucks.

00:35:59: even eating late doesn't give me reflx but it's an issue many otherwise also.

00:36:06: this sugar regulation if you eat very carb heavy meal in evening can mess with your bloodsugar.

00:36:13: I tested that a few times, i've used the cgm three times for two weeks.

00:36:17: A continuous glucose monitor That you stick on your arm here And it wasn't really an issue there either.

00:36:24: so The glucose regulation was fine.

00:36:26: But like i said all those relaxation markers Like hrv and resting heart rate Those were just super bad And then i don't feel good at all waking up the next day.

00:36:35: Maybe now It's also because we're so sensitized to the topic.

00:36:42: The food still tastes good.

00:36:43: Maybe the next day you're already thinking, yeah I won't sleep well tonight because i ate so late right?

00:36:48: So maybe it's a bit of everything but it's definitely not the only reason Because like I said three years ago It was all still fine.

00:36:57: You know back then you were much less sensitive.

00:37:01: carbs in the evening itself is also A topic where What I've heard now and Then Is Yeah if you eat In the Evening Carbs Are Actually Always a good idea.

00:37:13: Yeah, it's supposed to... I mean carbs basically signal to the body okay you're getting enough food right now and there is always lot of talk about fasting.

00:37:23: how fast thing is so good?

00:37:24: It probably isn't principle for many people but its still state of stress at first because the body realises that i'm not going get food.

00:37:32: where am i gonna get food?

00:37:34: And it can be good stress no question.

00:37:39: But if you really want to get restful, restful sleep then naturally wanna be as unstressed possible before going into bed.

00:37:45: And that's why there is I'd say interesting data showing that carbs in the evening do help.

00:37:51: body gets a better state of relaxation.

00:37:54: meaning If you eat carbs and eat them at night though down side to that insulin regulation is worse.

00:38:00: so there are two camps on this i would say.

00:38:04: The reason is glucose stored in the body as glycogen including liver And if you eat carbs in the evening, this glycogen is replenished and In theory.

00:38:15: The body would have an easier time During the phase without carbs because if you sleep for eight hours You won't eat four eight hours using and breaking down This glycogin to keep blood sugar levels in the body as constant as possible.

00:38:28: But If you eat a lot of simple carbs For dinner your blood sugar spikes and then the body overcompensates?

00:38:37: hypoglycemic state and then you wouldn't sleep as well either, right?

00:38:41: Or maybe even wake up.

00:38:43: That can also happen sometimes.

00:38:45: So probably better yeah like whole grain Maybe potatoes or something but rather not no white rice Right

00:38:51: And just not having sweets or snacks or anything in the evening.

00:38:55: that's usually Not a good idea either.

00:38:57: But like I said The background is this glycogen and with fasting it similar to what you said i think the body Just goes through an adaptation process there.

00:39:04: Because if the body learns over time, okay after four p.m.. I'm not getting anything anyway then The body also learns to use the glycogen more efficiently To release it more stably and to build up the stores better during the day.

00:39:18: That means there is an adaptation process.

00:39:20: but i could Also easily imagine?

00:39:21: I don't know of any study on this i have to say that you sleep worse when You start intermittent fasting And always skip dinner at least in the beginning right until This adaptation process has taken place.

00:39:32: Because anyone who has ever started intermittent fasting, at least for me it was like this.

00:39:36: In the beginning I always skip breakfast For example.

00:39:38: you're super hungry in the morning right and you want to eat something.

00:39:41: And then in the beginning At least for the first few days You also notice oh now i feel a bit weaker.

00:39:46: It would actually be good To have something uh...to eat.

00:39:49: But The body also just compensates for that at some point Right?

00:39:52: because it Then takes the glycogen reserves from the liver

00:40:00: Exactly.

00:40:01: Yeah, so in the end habituation process is certainly The main factor because I mean you can see it too that Otherwise you have yeah You could make the counter argument?

00:40:09: Yeah if i eat like actually no carbs In the evening or rather even nothing at all on the evening then I Actually Even Have the advantage of not having any digestive stress At night.

00:40:17: So

00:40:19: There are yes so you Can look It for many angles but Of course If you always Eat dinner Then it can Make sense to put the Carps a bit in the evening so That your well equipped there

00:40:28: and still Keeper sufficient gap, I'd say in between.

00:40:32: Then of course there's also the topic of supplements and there's a classic perennial favorite magnesium right?

00:40:38: Magnesium is relevant for pretty much everything.

00:40:40: somehow part of that Is because the magnesium supply isn't as good As we like it to be And these official guidelines sometimes ignore That.

00:40:50: many people do sports or simply have A very stressful job that consumes magnesium.

00:40:59: Why is that relevant?

00:41:00: Magnesium itself can simply modulate this signal transmission to put it vividly in the brain a bit.

00:41:09: Modulating always means like regulating up or down, but also just fewer fluctuations right?

00:41:18: In an equilibrium

00:41:19: Exactly exactly so to simply bring into better balance.

00:41:23: Besides that it's of course also very relevant for the muscles, especially if you've worked out right so that the muscles can then relax accordingly

00:41:30: In a I'd say in an equilibrium

00:41:32: exactly.

00:41:33: Exactly So to simply bring into a better balance.

00:41:36: besides That It is Of Course Also Very Relevant For The Muscles Especially If You've Worked Out Right?

00:41:41: So That The Muscle Can Then Relax Accordingly.

00:41:44: Stress Regulations Simply Because So Much Magnesium Is Consumed During Stress Via The Whole Stress Hormone Axis.

00:41:51: Magnesium is also often a co-factor for many of these processes, in the process of producing neurotransmitters.

00:41:57: In this respect magnesium is very relevant there.

00:42:00: The best known form when it comes to sleep is certainly magnesium bisglycinate.

00:42:04: We already talked about that on the separate magnesium episode which came out recently.

00:42:09: It's also the most tolerable magnesium when it come to gastrointestinal issues because many people, if they take a citrate or an oxide then also get digestive issues.

00:42:18: You obviously don't want that in the evening.

00:42:20: That's why bisglycinate is actually really good and usually also more budget-friendly option compared to magnesium L- threonate which has been heavily researched within brain sleep relaxation.

00:42:31: Speaking of bisglysinates it naturally has glycine in two.

00:42:38: Take slightly higher doses normally than if you were to take it together with magnesium, but from about three grams.

00:42:44: If you take that like half-three quarters of an hour before sleep That can apparently also improve sleep quality and that's actually mainly because the core body temperature is regulated down a bit.

00:42:53: So really super interesting mechanism Actually And Really Super practical Because because glycine itself isn't particularly expensive You can buy relatively easily as powder.

00:43:02: Just test it out for yourself and also try.

00:43:04: five to ten grounds, right?

00:43:05: So nothing speaks against that either.

00:43:06: It's a very well tolerated And in any case it helps to ensure these inhibitory.

00:43:13: so this calming neurotransmitters bring you down a bit That they are upregulated or can even be built into the first place.

00:43:22: Yeah

00:43:22: then of course there is L-theanine.

00:43:24: We've talked about before too Its classic component in green tea Or matcha For example.

00:43:29: Of course its available as supplement.

00:43:31: The exciting thing about Eltheanine is that it can have a desired effect, not just in the evening but also during the day.

00:43:38: It actually creates this relaxed alertness as they call it.

00:43:44: A lot of people have the problem when they drink coffee That the caffeine makes them a bit jittery and if you combine with Eltheane then You manage to get into more state of like relaxed alert so that you still work productively.

00:43:58: for example Green tea or matcha are so interesting because they naturally have a ratio of A better ratio of caffeine to L. Theanine than normal coffee, you know.

00:44:10: But of course it doesn't make sense to drink matcha in the evening Because it also has caffeine and actually quite a lot because its I mean the powder is basically highly concentrated green tea And that Naturally has like X times higher concentration of caffeine then if you were to drink Normal Green tea, for example.

00:44:31: So L-theanine isn't a classic sleeping aid in the sense that you say I can't fall asleep... ...I'll take L-Theanine and then it will work.

00:44:38: but It's more of like relaxation tool which if You're still somehow If you have a lot of stress during The day if your'e still busy with A LOT OF THINGS IT'S DEFINITELY SOMETHING YOU CAN TRY.

00:44:49: Andrew Huberman is a big fan Of it too For Example right?

00:44:52: He also has Magnesium l-III & VIII In his stack L- Theanine And he Also Has Apigenin IN THERE.

00:44:58: You get that from parsley and from chamomile.

00:45:01: Exactly.

00:45:03: Then there's also GABA, didn't you try that yourself once?

00:45:06: I did tried.

00:45:06: so it definitely has a very noticeable effect i think.

00:45:10: But I wouldn't recommend taking at long term because you don't really want any kind of negative feedback loops to develop with neurotransmitters like that directly That can happen.

00:45:18: So I wouldn' recommend that long-term.

00:45:20: but if you're going through a really stressful phase you could consider It.

00:45:25: generally.

00:45:26: I'd always say put GABA aside and go with glycine instead because there you just have a precursor, right?

00:45:31: It's bit less complicated.

00:45:34: And... You don't have that direct impact like with GABA.

00:45:38: but if take Glycine then generally has key building block of inhibitory neurotransmitters.

00:45:44: it can build itself as the body needs.

00:45:47: so its definitely a slightly gentler option.

00:45:49: But GABA is an impact especially when you cant wind down in evening.

00:45:57: Melatonin, on the other hand is very controversial.

00:46:00: Some people or a certain group of people swear by it while others say no way right?

00:46:06: The problem with melatonin Is that the effects I'd say are also very individual Because melatonine is used if anything to shorten the time It takes to fall asleep.

00:46:17: But it doesn't actually have an effect On staying asleep.

00:46:21: That means you can still Have the problem Of waking up after An hour Or two and then your sleep is still fragmented, you'd feel like you didn't get enough sleep the next day.

00:46:31: And speaking of not getting enough sleep... Some people complain when they take melatonin that can't really go on for a week or two.

00:46:40: They have trouble getting started saying I'm totally tired even though I slept seven to eight hours.

00:46:46: I tried melatonine once too quite recently, tested a spray, but actually used it in the beginning right?

00:46:54: So that was a few milligrams and I sprayed it under my tongue.

00:46:57: And at first, like in the first few days i thought wow crazy!

00:47:01: Like A real game changer had really good recovery scores too felt really well rested uh...I've just stopped taking it again now..i slept Just as well As before.

00:47:11: so for me At least In daily use It didn't Really bring That benefit you know.

00:47:18: But I could imagine it's also frequently used for jet lag when you travel a lot or when you sleep away from home that You might use it then, right?

00:47:27: but just not permanently

00:47:29: Exactly.

00:47:29: I think long-term therapy is always a bit risky even with melatonin.

00:47:32: It's something produced by the body itself Theoretically maybe cause inhibition so end up having a tolerance effect and the body gets used to kneading at least this amount of Melatonin to really wind down and fall asleep.

00:47:44: And you have It's produced in the pineal gland, if I'm not mistaken exactly.

00:47:51: And i think it only makes about three hundred micrograms per day right?

00:47:53: So its really little.

00:47:55: and If you then take several milligrams of melatonin in evening You can imagine that there might be a bit of an excessive effect.

00:48:02: That works very well for awhile.

00:48:04: Then tolerance effect than just like before Right!

00:48:08: When you stop suddenly your problem is too little or much less Than normal and need adjustment phase again to get off.

00:48:17: It's not really suitable for that so better.

00:48:19: Not do it for long-term therapy, but for jet lag?

00:48:21: Makes total sense makes total sense if you're away from home.

00:48:24: So four one off uses I think it can work Really well then.

00:48:28: otherwise it makes much more sense because melatonin production in the body is inhibited by light.

00:48:33: right If You just make sure That you sleep In a dark environment first of all and also in The hours before sleeping.

00:48:39: in the one or two hours Before sleep you don't expose yourself to A harsh light source right and still somehow watch a movie on a laptop or TV at maximum brightness, right?

00:48:49: That's what these night modes are for.

00:48:51: that is surely more relevant than popping melatonin every day.

00:48:54: otherwise there also ashwagandha which was frequently mentioned in the sleep context.

00:49:00: Also it not classic sleeping aid where you say I fall asleep better now and wake up better but its classically about stress regulation About modulating cortisol levels.

00:49:12: That's what Ashwagandha is known for, at least from all the studies I'd say.

00:49:15: So a similar topic to L-theanine but more related to cortisol.

00:49:19: in the case of ashwaganda.

00:49:20: apigenin is another substance that Huberman also thinks it super great right?

00:49:24: Who as i said has his sleep stack...I think it consists of four things l-thriona so magnesium l-therionate Apigenin and um L-Theanine And the fourth one..i don't even know off top on my head maybe there was also magnesium.

00:49:36: biscliscinate

00:49:37: could be.

00:49:37: uh

00:49:39: Yeah, you can extract that from chamomile flower.

00:49:42: You can extract it from parsley with chamomil.

00:49:45: That's also used by many as a bit of a sleep tea having a chamomille tea in the evening before falling asleep Whether imagination or whether its due to the apigenin contained confate.

00:49:59: But yeah thats not classic strong sleeping aid either.

00:50:03: It is really no supplement For that.

00:50:07: there are medications or stronger remedies.

00:50:12: But, thats not for long-term use anyway and I actually always tell people when it comes to the topic of sleep... ...I would never start taking something regularly for sleep because in most cases although theres no physiological dependence like you just said where the body constantly gets something exogenously then at end doesn't see a need to produce anything itself.

00:50:34: That exists too, but also just this psychological mechanism that I always have to do something before I go to sleep.

00:50:41: And if i don't have it you then imagine oh now I can't sleep well at all because I somehow forgot my ashwagandha or forgotten my sleep complex.

00:50:50: um...that's why there are so many other good potent and effective ways to improve your sleep If You Just Create Good Sleep Conditions Compared To Constantly Taking Taking supplements.

00:51:04: if you've already done all that.

00:51:05: You can of course still try it or like for example saying, If you travel a lot That you try one thing or another and see if it does you good.

00:51:14: but yeah otherwise Yeah the list would certainly be longer.

00:51:19: some people also take tryptophan And so on and so forth.

00:51:21: But what we've discussed now are at least the most common Supplements from that area.

00:51:28: What?

00:51:28: We also discussed once before is the topic of breathing On the one hand in The Breathwork episode, and on the other hand also... ...on the topic of nasal breathing or breathing in general.

00:51:39: And there are also these strips right?

00:51:41: Yeah exactly so you have- So what's the principle behind it?

00:51:45: a huge number people just breathe through their mouth when they sleep.. ..and that's first of all if you have for day not really big end to world.

00:51:52: But what it de facto signals to the body is, okay.

00:51:55: It's somehow a state of stress because breathing through your mouth you should actually only breathe when you're really exposed to stress meaning maybe you're jogging right or like running away from something or whatever Right?

00:52:06: So uh... Actually in real stress situations Should You Breathe Through Your Mouth and Otherwise Always Through Your Nose?

00:52:12: And many people have trouble breathing through their nose though Because There Are Obstructions Or Because You Might Just Have Inflammation A bit Of Inflamed Mucus Membranes various reasons often also associated with metabolic problems.

00:52:27: that means you're somehow always it goes in the direction of metabolic syndrome and You then Always have difficulties used start to snore, right?

00:52:37: All these issues are just not good for sleep.

00:52:40: And then of course there are various ways.

00:52:41: You can help yourself a bit if you haven't sufficiently corrected The underlying problems yet.

00:52:48: And one topic there is nasal strips, right?

00:52:50: You can basically stick these little splints.

00:52:53: Plastic splints on the bridge of your nose and what they de facto do as they just spread the nostrils open.

00:52:59: that clears the airway a bit.

00:53:01: it helps you then breathe through your nose.

00:53:04: other options are to tape your mouth shut.

00:53:07: really force yourself with that worst case.

00:53:09: also wake up if you cant breath properly through your noses.

00:53:14: It could be factor.

00:53:16: What is definitely a fact, if you force the body to breathe more through the nose for awhile.

00:53:20: The mucous membranes can also adapt a bit because the obstructions are usually actually mucose membrane obstructions and not necessarily really physical obstructions but usually mucus membranes that are just a bit swollen And the body can adapt something like this.

00:53:34: So it's de facto already possible in many cases.

00:53:36: But of course I don't want generalize here.

00:53:38: some have deviated symptoms or generally breathing problems due to tongue falling back Exactly, but I think you understand what i mean.

00:53:49: Those are definitely options.

00:53:50: You would have right to help of course not always?

00:53:53: Don't want to generalize here.

00:53:54: some really just have deviated symptoms or like generally breathing problems due To the tongue falling back Or whatever.

00:54:00: right so exactly?

00:54:01: But I think your understand What I mean.

00:54:03: those Are Definitely Options.

00:54:04: You Would Have Right to Help.

00:54:06: Things Along a Bit.

00:54:07: Be careful though, if you have sleep apnea which is actually not that rare.

00:54:10: There are people who actually have good sleep conditions also sleep eight hours every day and they're still tired there.

00:54:14: many reasons for that but one reason can be sleep apnia.

00:54:17: If you think something like this.

00:54:19: You should look at it by a doctor go to the sleep lab spend night in the sleep lap And then your sleep will be recorded.

00:54:26: how often you wake up whether or not these breathing pauses very important.

00:54:29: It's common of course as well with people over weight.

00:54:32: sleep apnea is very common there.

00:54:34: Then, there's this CPAP breathing right where you practically have a small ventilator next to the bed when put on a mask.

00:54:40: it then detects that if you have a pause in breathing and practically pushes air into your sleep.

00:54:43: so you are then to certain extent ventilated a bit of your sleep.

00:54:47: That also important because otherwise the autonomic nervous system suffers badly from it.

00:54:54: You'll get many diseases earlier as well.

00:54:56: If think about cardiovascular disease now What I think is always underestimated, it's like journaling or meditation.

00:55:03: Or Andrew Huberman calls it for example non-sleep deep rest right?

00:55:07: So anything that helps you in some way to wind down the autonomic nervous system a bit To activate the parasympathetic nervous system and activate the vagus nerve And basically just relax You can also look something up on YouTube.

00:55:19: It could be breathing exercise Box breathing which we do for few minutes like a fifteen-minute meditation session, where you just listen to quiet music and the voice that additionally tells something.

00:55:31: So it kind of takes on your journey or can also be classic journaling which is basically nothing other than brain dump right?

00:55:38: Everything goes through our head in the evening before going to sleep.

00:55:41: we write down into little book with diary doesn't have particularly structured either but everything currently occupying us then written down reduces mental load And I find that actually totally sensible and everyone should just have tried it if they had problems with sleep.

00:56:01: Personally, i've never done journaling before but lying down for like ten minutes or listening to a non-sleep deep rest protocol... ...I actually think is super relaxing!

00:56:12: It also helps you come down in the evening when there are still many open topics.. ..or just having a stressful day right?

00:56:19: That's really good.

00:56:20: Totally.

00:56:21: So I'm also big fan of that.

00:56:23: so So I do box breathing regularly.

00:56:27: That always does me a lot of good, i find it very simple way to do breathing exercises because its super-simple.

00:56:32: you just have constantly count the four and can't really do much wrong.

00:56:37: And also this counting has meditative effect somehow Right?

00:56:42: And journaling is difficult as well.

00:56:44: so now writing about everything then of course finding hard.

00:56:48: But what I like to do still get that done.

00:56:52: Then I just write that quickly into my asana board or something, right?

00:56:54: And then it's gone.

00:56:55: Right and i don't have to think about anymore because im someone who always tends if still open topics they occur in bed somehow... ...and want.

00:57:04: solve them right away!

00:57:06: You start getting these thought loops which is a killer for sleep at some point.

00:57:12: suddenly an hour later you're lying in bed but can't wind down.

00:57:15: Uh, that does me an enormous amount of good.

00:57:18: That's why I actually do a bit of daily planning every evening for fifty minutes to half and hour where at least just write down everything that still occurs to Me what i have to Do somehow.

00:57:27: maybe then also put A deadline on it?

00:57:29: Maybe not but Atleast Have written It Down so that i know okay when i go To bed now Then ten more things won't occur to me.

00:57:35: Sometimes it Also happens to me that i get up again briefly And Just Write Down two or three Things before i Go back to bet.

00:57:40: um i've had that sometimes too But But that does me an enormous amount of good.

00:57:44: So I need, like this evening these fifteen minutes... ...I need them.

00:57:47: they are sacred and then i definitely feel better right?

00:57:52: Yeah you also use earplugs when your especially somehow in a new environment.

00:57:59: do You Also Use Them At Home?

00:58:00: Does That Really Do Anything For You?

00:58:03: I used them for a long time now because we had a construction site next door that was very loud.

00:58:07: It's actually gotten much quieter now, because construction is only going on inside especially inside houses being built right next door and then they usually started really early.

00:58:15: so like forty five minutes before i actually got up They started working And That Was Always Very Exhausting Because Then You Wake Up Due To Some Loud Sound And Then We Think Yeah Well Now I Don't Really Need to Fall Back Asleep Either Like.

00:58:29: That's when I started that.

00:58:30: Right now, i don't use them much anymore to be honest.

00:58:32: but if you always do it is also a bit stupid with the earplugs because you really have them in every evening at some point... ...I switched to childrens' earplug simply because.. ..it hurts a little bit on your ears.

00:58:43: so you need a bit of recovery and then buy custom fit ones.

00:58:48: You can get them customized.

00:58:50: At

00:58:50: least I never did!

00:58:51: I just ordered the classic Oropax rubber ones.

00:58:56: What I didn't get along with at all were those on top wax ones, which i also tried the ones you really just press on top.

00:59:03: They always fell out on me.

00:59:04: That somehow or I just did it wrong but um.

00:59:07: So I definitely think It's a super important hack if you have noise.

00:59:10: so If you want to have The window open in the summer then that's pretty good?

00:59:14: I think.

00:59:16: Um But otherwise always is bad.

00:59:19: Yeah, I tried that two or three times and I just don't like the feeling of having something In my ear And then I also just woke up in the night took them out and just let it be.

00:59:27: Maybe you need a certain adjustment period, maybe use those.

00:59:30: They are significantly thinner it's a bit more comfortable.

00:59:32: so I actually switched to those for the most part.

00:59:34: but even that is in the long run.

00:59:35: You just notice the ear canal.

00:59:36: It doesn't really like it right?

00:59:38: Yeah Another gadget Is a sleep mask Right simply because it Simulates darkness.

00:59:44: So Even when its bright outside or if you want To go to sleep earlier In The evening especially in summer When Its Still Bright Outside Until Almost Ten PM Now We're Slowly Heading Towards Longest Day.

00:59:52: When The Episode Comes Out The Longest day Will Already Be Over But In there.

00:59:57: so it is.

00:59:58: It's also bright until like ten p.m.. And if you don't have anything to really dark in the room and You still want to go to sleep earlier or if you do shift work for example, and sleep during The day anyway right then a sleep mask can Really make sense?

01:00:11: Or Also an unfamiliar new places or even in the hospital.

01:00:14: Right because even in in the Hospital A room Is never completely Dark.

01:00:18: There are always some lights blinking right in red and green and yellow and whatever they're.

01:00:24: You can just make it a bit more comfortable for yourself if the sleep mask doesn't bother you at night, right?

01:00:29: The important thing is that its very light and soft.

01:00:33: It fits your face quite well which makes total sense.

01:00:37: And then there are those little pads or pillows Which also always provide the same height For the spine That could be relaxing.

01:00:48: I've been using one for short time now and definitely find this very comfortable But it's not a game changer either.

01:00:54: So if you sleep poorly, the pillow won't save your sleep yeah no

01:00:59: so what I always find terrible are definitely those giant pillows but then they're down and then you actually lie on them?

01:01:06: And then it's actually... You just sink in like that.

01:01:09: Yeah!

01:01:09: You have to fold him like that you have to hold them like that and press them into shape.

01:01:13: Then often happens during night when they open up again because you move briefly right somehow weirdly and that I always find terrible, but of course it's also a problem if you generally have a bit of forward tilted neck.

01:01:26: So simply have slight hunchback then you actually suffer more from something like this right?

01:01:31: Exactly!

01:01:33: To maybe bring all together.

01:01:34: now what is important for sleep?

01:01:36: we've talked about many different things.

01:01:38: the basic principles still remain.

01:01:40: just make sure your dark bedroom has quiet sleeping environment as far.

01:01:45: Otherwise, you can also somehow find a way to help yourself.

01:01:49: Make sure you breathe through your nose.

01:01:51: make sure You have a wind down routine with less light less brightness.

01:01:55: Maybe also do relaxation techniques relaxation exercises.

01:01:59: I think that is as i said.

01:02:01: it costs nothing at all and you Can just do It?

01:02:04: And Exactly otherwise in the morning so That you Also get going well.

01:02:09: you can Also try A daylight lamp.

01:02:11: And then exactly if you already follow all of that and still can't sleep well.

01:02:16: Then, um... You could also experiment a bit with the supplement?

01:02:19: If it doesn't help either than inevitably have to go to doctor at some point had looked at them might get.

01:02:26: sleeping pill as I said is actually only means to an end should be permanent solution.

01:02:33: temperature exactly i forgot that temperature.

01:02:36: Just make sure the bedroom is as cool as possible.

01:02:38: Ideal temperature is around sixty-four, sixty six degrees.

01:02:42: that has been the case for me in the rarest of cases.

01:02:45: so in winter yes you can also just turn down the heating and then it's a bit cooler in the room.

01:02:49: but two thirds of year its not realistic at all without having external cooling.

01:02:54: Do have anything to add?

01:02:55: Did I forget anything?

01:02:56: No

01:02:57: nothing else.

01:02:57: i wanted to remind about temperature.

01:02:59: Yes wonderful.

01:03:01: Then, if there are any comments or questions from your side feel free to contact us at podcast.beyondlifespan.de Or leave a comment on Spotify or YouTube Otherwise.

01:03:09: thank you very much for listening.

01:03:11: If you liked the episode Feel free share it with friends and family And leave review.

01:03:15: We're already looking forward next time.

01:03:16: Until then Bye!

01:03:18: Thanks and bye.