Loading video...

Video Failed to Load

There was a problem loading this video. This could be due to a temporary network issue or the video might be unavailable.

The "warm bath effect" shows that a hot bath (40-41°C) 90 min before bed can significantly deepen sleep. Studies show increased deep sleep duration and reduced nighttime awakenings. Core body temperature drops after the bath, triggering sleep. #SleepScience #DeepSleep

Matt Walker

392,491 subscribers

124,046 views • 6 months ago •via X (Twitter)

Health & Wellness Education News & Politics #SleepScience #DeepSleep

Anya Rossi• Live Now

Private livecam show

0 Comments

No comments available

Comments from the original post will appear here

Related Videos

Your core body temperature needs to drop for you to fall asleep properly. Matthew Walker explained the counterintuitive part: cold is better for sleep, but you often need to warm your hands and feet first. That pulls blood to the surface so the heat can radiate away and your core cools down. The classic hack is a hot bath. You get out feeling warm and relaxed, but what’s actually happening is a big thermal dump, core temperature plummets, and that’s what helps you drop off faster and get more deep non-REM sleep. Hunter-gatherer sleep patterns still track the natural night-time drop in temperature. The body was built to respond to it. A simple lever most of us overlook.

Your core body temperature needs to drop for you to fall asleep properly. Matthew Walker explained the counterintuitive part: cold is better for sleep, but you often need to warm your hands and feet first. That pulls blood to the surface so the heat can radiate away and your core cools down. The classic hack is a hot bath. You get out feeling warm and relaxed, but what’s actually happening is a big thermal dump, core temperature plummets, and that’s what helps you drop off faster and get more deep non-REM sleep. Hunter-gatherer sleep patterns still track the natural night-time drop in temperature. The body was built to respond to it. A simple lever most of us overlook.

Camus

27,525 views • 10 days ago

Forget fancy sleep gadgets and supplements—your best sleep hack might be a sauna or hot bath before bed By stimulating sleep-promoting molecules called somnogenic cytokines and even boosting growth hormone, heat exposure primes your body for rest The trick? Timing it right Do it a few hours before bed (you want to you give yourself enough time to cool down)

Forget fancy sleep gadgets and supplements—your best sleep hack might be a sauna or hot bath before bed By stimulating sleep-promoting molecules called somnogenic cytokines and even boosting growth hormone, heat exposure primes your body for rest The trick? Timing it right Do it a few hours before bed (you want to you give yourself enough time to cool down)

FoundMyFitness Clips

47,886 views • 1 year ago

Matthew Walker’s 5 brutal truths for crushing insomnia (from a neuroscientist who studies sleep for a living): 1. Regularity is KING — same bedtime & wake-up time every single day (yes, weekends too). 2. Darkness is non-negotiable — dim lights 1 hour before bed, no screens, ideally pitch black (melatonin rises 2 hours earlier in total darkness). 3. Cool the core — drop bedroom to ~65–68°F (brain must lose 2–3°F to fall asleep). Cold room > hot room every time. 4. Warm extremities trick — hot bath 1–2 hours before bed causes massive heat dump → core temp plummets → instant drowsiness (counterintuitive but proven). 5. Midnight means something — hunter-gatherers sleep ~2 hours after dusk, wake ~30–60 min before dawn. Temperature drop signals sleep, temperature rise signals wake-up. Clip from this 4:45 masterclass — Joe Rogan & Matthew Walker breaking down why modern life is sleep sabotage. Which one are you implementing tonight? Cold room + hot bath combo? Total blackout? Or already nailed the regularity? Drop your go-to sleep hack (or biggest struggle) below 👇

Matthew Walker’s 5 brutal truths for crushing insomnia (from a neuroscientist who studies sleep for a living): 1. Regularity is KING — same bedtime & wake-up time every single day (yes, weekends too). 2. Darkness is non-negotiable — dim lights 1 hour before bed, no screens, ideally pitch black (melatonin rises 2 hours earlier in total darkness). 3. Cool the core — drop bedroom to ~65–68°F (brain must lose 2–3°F to fall asleep). Cold room > hot room every time. 4. Warm extremities trick — hot bath 1–2 hours before bed causes massive heat dump → core temp plummets → instant drowsiness (counterintuitive but proven). 5. Midnight means something — hunter-gatherers sleep ~2 hours after dusk, wake ~30–60 min before dawn. Temperature drop signals sleep, temperature rise signals wake-up. Clip from this 4:45 masterclass — Joe Rogan & Matthew Walker breaking down why modern life is sleep sabotage. Which one are you implementing tonight? Cold room + hot bath combo? Total blackout? Or already nailed the regularity? Drop your go-to sleep hack (or biggest struggle) below 👇

Camus

215,797 views • 4 months ago

Fire bath before bathing in the Ganga🔥 The same BBC which shows Hindu Dharma and culture to be inferior to other religions lost its sleep when it saw a saint who had come to Haridwar Kumbh taking a fire bath before bathing in the Ganga. They even broadcasted it day and night.

Fire bath before bathing in the Ganga🔥 The same BBC which shows Hindu Dharma and culture to be inferior to other religions lost its sleep when it saw a saint who had come to Haridwar Kumbh taking a fire bath before bathing in the Ganga. They even broadcasted it day and night.

We Hindu

441,258 views • 1 year ago

Eating before bed might be single worst thing you can do for sleep Spiking blood sugar before bedtime raises your body temperature and triggers a fight-or-flight response—precisely when your body needs calm This elevated blood sugar (hyperglycemia) can create symptoms that mimic anxiety or insomnia, leaving you restless and overheated The fix is simple: eat earlier, or skip the nighttime snack altogether

Eating before bed might be single worst thing you can do for sleep Spiking blood sugar before bedtime raises your body temperature and triggers a fight-or-flight response—precisely when your body needs calm This elevated blood sugar (hyperglycemia) can create symptoms that mimic anxiety or insomnia, leaving you restless and overheated The fix is simple: eat earlier, or skip the nighttime snack altogether

FoundMyFitness Clips

209,352 views • 1 year ago

Exercise can offset the mortality risk of short sleep People sleeping fewer than 7 hours a night have significantly higher all-cause mortality... but not if they exercise Longitudinal studies show that short sleepers who meet physical activity guidelines (75 min vigorous or 150 min moderate per week) have mortality rates comparable to people getting 7–9 hours of sleep If your sleep is off, exercise is one of the best levers you can still pull

Exercise can offset the mortality risk of short sleep People sleeping fewer than 7 hours a night have significantly higher all-cause mortality... but not if they exercise Longitudinal studies show that short sleepers who meet physical activity guidelines (75 min vigorous or 150 min moderate per week) have mortality rates comparable to people getting 7–9 hours of sleep If your sleep is off, exercise is one of the best levers you can still pull

FoundMyFitness Clips

63,530 views • 4 months ago

The two sleep rules that actually work (according to the world’s top sleep scientist). Matthew Walker dropped these simple but powerful ones: 1. Same bedtime, same wake-up time — every single day, even weekends. Regularity beats everything for anchoring deep, high-quality sleep. 2. Keep your bedroom cool. Your body has to drop its core temperature by ~1°C to fall asleep and stay asleep. That’s why a slightly cold room always feels easier than a warm one. He also stressed avoiding alcohol/caffeine and skipping naps if you’re struggling at night. The consistency rule surprised me the most. I used to wreck my sleep with weekend lie-ins, but locking in the same schedule has been quietly transformative. Great sleep is one of the highest-leverage things you can do for your brain, mood, energy and health — and these changes cost nothing. What’s one sleep habit that’s genuinely improved your life?

The two sleep rules that actually work (according to the world’s top sleep scientist). Matthew Walker dropped these simple but powerful ones: 1. Same bedtime, same wake-up time — every single day, even weekends. Regularity beats everything for anchoring deep, high-quality sleep. 2. Keep your bedroom cool. Your body has to drop its core temperature by ~1°C to fall asleep and stay asleep. That’s why a slightly cold room always feels easier than a warm one. He also stressed avoiding alcohol/caffeine and skipping naps if you’re struggling at night. The consistency rule surprised me the most. I used to wreck my sleep with weekend lie-ins, but locking in the same schedule has been quietly transformative. Great sleep is one of the highest-leverage things you can do for your brain, mood, energy and health — and these changes cost nothing. What’s one sleep habit that’s genuinely improved your life?

Camus

12,444 views • 3 months ago

Pre-bed cold water immersion might be one of the best sleep hacks you're not using After a brief initial adrenaline spike, cold water immersion dramatically elevates parasympathetic nervous system activity, increasing HRV and promoting relaxation This boost in HRV lasts for hours, priming your body for deep recovery If timed properly (~1-3 hours before bed), a brief plunge can make falling asleep easier and improve sleep quality

Pre-bed cold water immersion might be one of the best sleep hacks you're not using After a brief initial adrenaline spike, cold water immersion dramatically elevates parasympathetic nervous system activity, increasing HRV and promoting relaxation This boost in HRV lasts for hours, priming your body for deep recovery If timed properly (~1-3 hours before bed), a brief plunge can make falling asleep easier and improve sleep quality

FoundMyFitness Clips

125,440 views • 1 year ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Teddy - PolyBackTest.com

825,114 views • 4 months ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Mikli

1,684,854 views • 5 months ago

Try to stop eating 3 hours before bed Digestion can take up to 5 hours, and eating close to bedtime keeps your sympathetic nervous system active when you need to be shifting into parasympathetic "rest and recover" mode That disruption shows up as fragmented sleep, blunted overnight blood pressure dipping, elevated heart rate, and reduced HRV The occasional late dinner is fine, but as a daily habit, that 3-hour buffer is one of the highest-leverage things you can do for sleep quality and cardiovascular health

Try to stop eating 3 hours before bed Digestion can take up to 5 hours, and eating close to bedtime keeps your sympathetic nervous system active when you need to be shifting into parasympathetic "rest and recover" mode That disruption shows up as fragmented sleep, blunted overnight blood pressure dipping, elevated heart rate, and reduced HRV The occasional late dinner is fine, but as a daily habit, that 3-hour buffer is one of the highest-leverage things you can do for sleep quality and cardiovascular health

FoundMyFitness Clips

20,151 views • 3 months ago

DON'T SLEEP with your phone charging next to the bed. It generates high AC electric fields, a type of nnEMF, that will interfere with your sleep. As you can see from the video I would have been exposed to atleast 50 V/m (volts/meter) AC Electric fields if I had left my phone on charge next to the bed. AC Electric fields are generated by alternating current (AC) electricity, which is the standard form of electricity supplied to homes. When devices such as smartphones are plugged in for charging, they emit these fields, which can be particularly strong when the device is in close proximity to the body. Studies have shown that exposure to high AC electric fields, particularly at close range, disrupts sleep patterns & overall sleep quality. Studies have shown that prolonged exposure to such fields can lead to increased wakefulness during the night & reduced deep sleep stages. This disruption can result in feeling less rested & more fatigued during the day. It doesn't end there.. Research has shown that long term exposure to nnEMF sources while sleeping close to them may lead to increased stress levels, reduced immune function, cardiovascular diseases & even cancer, as the damage from these fields is CUMULATIVE — Here's what you can do to avoid exposure 1/ Keep phones, laptops/TVs out of the bedroom 2/ Unplug & switch off all electronics while sleeping 3/ If you need an alarm clock, use battery-powered 4/ Keep beds atleast 6-8 ft. from the walls

DON'T SLEEP with your phone charging next to the bed. It generates high AC electric fields, a type of nnEMF, that will interfere with your sleep. As you can see from the video I would have been exposed to atleast 50 V/m (volts/meter) AC Electric fields if I had left my phone on charge next to the bed. AC Electric fields are generated by alternating current (AC) electricity, which is the standard form of electricity supplied to homes. When devices such as smartphones are plugged in for charging, they emit these fields, which can be particularly strong when the device is in close proximity to the body. Studies have shown that exposure to high AC electric fields, particularly at close range, disrupts sleep patterns & overall sleep quality. Studies have shown that prolonged exposure to such fields can lead to increased wakefulness during the night & reduced deep sleep stages. This disruption can result in feeling less rested & more fatigued during the day. It doesn't end there.. Research has shown that long term exposure to nnEMF sources while sleeping close to them may lead to increased stress levels, reduced immune function, cardiovascular diseases & even cancer, as the damage from these fields is CUMULATIVE — Here's what you can do to avoid exposure 1/ Keep phones, laptops/TVs out of the bedroom 2/ Unplug & switch off all electronics while sleeping 3/ If you need an alarm clock, use battery-powered 4/ Keep beds atleast 6-8 ft. from the walls

Rusty ⚡️: Solar Powered ☀️

49,894 views • 1 year ago

SLEEP IS NOT REST — IT’S A DIMENSIONAL EXIT - Every night, your body stays in bed… but your consciousness leaves the room. - Sleep is a scheduled unplugging from the 3D matrix. - A handoff between dimensions. - Most people drift unconsciously into the lower astral. - Dream loops. Old trauma. Mental noise. Energy drain. - But recency and intention before sleep changes the destination. - Prayer. Breath. Coherence. Alignment. - These aren’t rituals — they’re navigation tools. - When you set your frequency before sleep, you don’t fall into chaos. - You travel with intention. - Healing realms. Teaching temples. Soul reunions. Downloads beyond time. - That foggy, drained feeling in the morning? - That’s not “bad sleep.” - That’s landing in a noisy bandwidth. - Everything physical is an effect. - The cause lives in the invisible. - Sleep isn’t shutting down.a - It’s multidimensional travel. - And when you learn to pilot it, you don’t just wake up rested… you wake up remembering who you are. ✨🙌🏾💫

SLEEP IS NOT REST — IT’S A DIMENSIONAL EXIT - Every night, your body stays in bed… but your consciousness leaves the room. - Sleep is a scheduled unplugging from the 3D matrix. - A handoff between dimensions. - Most people drift unconsciously into the lower astral. - Dream loops. Old trauma. Mental noise. Energy drain. - But recency and intention before sleep changes the destination. - Prayer. Breath. Coherence. Alignment. - These aren’t rituals — they’re navigation tools. - When you set your frequency before sleep, you don’t fall into chaos. - You travel with intention. - Healing realms. Teaching temples. Soul reunions. Downloads beyond time. - That foggy, drained feeling in the morning? - That’s not “bad sleep.” - That’s landing in a noisy bandwidth. - Everything physical is an effect. - The cause lives in the invisible. - Sleep isn’t shutting down.a - It’s multidimensional travel. - And when you learn to pilot it, you don’t just wake up rested… you wake up remembering who you are. ✨🙌🏾💫

🧬Maxpein🧬

100,085 views • 6 months ago

4/ Eat Your Last Meal Early For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep. Not everyone can do this, but here are the general guidelines: + Avoid eating within 3-4 hours of bedtime + Have your largest meal in the middle of the day + When socializing late, choose light options like veggies + You can experiment extending to eating your final meal 4 and 6 hours before bed to assess how it effects your sleep quality. + By the time I go to bed at 8:30 pm, primary digestion is done and my resting heart rate is around 47-49 bpm. Here’s why: Eating close to bed creates large metabolic demands on your body, causes blood glucose fluctuations, reduces melatonin production, and disrupts your body’s natural process of lowering core body temperature.

4/ Eat Your Last Meal Early For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep. Not everyone can do this, but here are the general guidelines: + Avoid eating within 3-4 hours of bedtime + Have your largest meal in the middle of the day + When socializing late, choose light options like veggies + You can experiment extending to eating your final meal 4 and 6 hours before bed to assess how it effects your sleep quality. + By the time I go to bed at 8:30 pm, primary digestion is done and my resting heart rate is around 47-49 bpm. Here’s why: Eating close to bed creates large metabolic demands on your body, causes blood glucose fluctuations, reduces melatonin production, and disrupts your body’s natural process of lowering core body temperature.

Bryan Johnson

175,792 views • 2 years ago

If you had one question for a sleep expert, what would it be?? Today, Dr Michael Breus answers the questions people are usually too embarrassed to ask… Dr Michael is a clinical psychologist and board-certified sleep specialist. He’s spent the last 26 years helping people fix the one thing that impacts almost everything else - sleep. Michael brought me through the framework he uses with his clients. He started with chronotypes, how your body’s natural rhythm affects everything from energy to focus. Then we looked at blood sugar and how dips in the night can trigger those 3am wakeups. We spoke about why most people use melatonin wrong, and how core body temperature plays a bigger role in sleep than most of us realise!

If you had one question for a sleep expert, what would it be?? Today, Dr Michael Breus answers the questions people are usually too embarrassed to ask… Dr Michael is a clinical psychologist and board-certified sleep specialist. He’s spent the last 26 years helping people fix the one thing that impacts almost everything else - sleep. Michael brought me through the framework he uses with his clients. He started with chronotypes, how your body’s natural rhythm affects everything from energy to focus. Then we looked at blood sugar and how dips in the night can trigger those 3am wakeups. We spoke about why most people use melatonin wrong, and how core body temperature plays a bigger role in sleep than most of us realise!

Steven Bartlett

18,000 views • 5 months ago

1. Sleep like a savage. Testosterone is built in your sleep, not in the gym. While most men think 5-6 hours is a flex, what they’re really doing is draining the exact hormone they’re trying to boost. Studies show that sleeping less than 6 hours per night can reduce testosterone levels by 15% or more. Growth hormone and testosterone are both released in deep, restorative sleep—particularly during REM cycles. Missing out on this isn’t just bad for your energy; it’s biologically castrating you. If you’re waking up feeling like a zombie, no amount of caffeine will save you. The fix is simple but non-negotiable: prioritize 7.5 to 9 hours of quality, uninterrupted sleep in a pitch-black room with no blue light before bed. That’s when your body actually regenerates, builds testosterone, and resets the hormonal machinery. Skip this and everything else you do is like pouring water into a bucket with a hole.

1. Sleep like a savage. Testosterone is built in your sleep, not in the gym. While most men think 5-6 hours is a flex, what they’re really doing is draining the exact hormone they’re trying to boost. Studies show that sleeping less than 6 hours per night can reduce testosterone levels by 15% or more. Growth hormone and testosterone are both released in deep, restorative sleep—particularly during REM cycles. Missing out on this isn’t just bad for your energy; it’s biologically castrating you. If you’re waking up feeling like a zombie, no amount of caffeine will save you. The fix is simple but non-negotiable: prioritize 7.5 to 9 hours of quality, uninterrupted sleep in a pitch-black room with no blue light before bed. That’s when your body actually regenerates, builds testosterone, and resets the hormonal machinery. Skip this and everything else you do is like pouring water into a bucket with a hole.

Man’s Bible⚡️

17,533 views • 1 year ago

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Camus

79,454 views • 1 month ago

2 out of 3 adults suffer from broken sleep. It silently wrecks your testosterone, ages your brain faster, & weakens your immune system. Use these 7 tips to fall asleep faster & for longer:🧵 1. Stop waking up very early Your body doesn’t care about 5 AM — it cares about consistency. Set a fixed sleep & wake time (yes, even on weekends). That rhythm trains your brain to fall asleep faster & wake up with real energy. 2. Get morning sunlight within 30 minutes of waking Your eyes need natural light to reset your body’s internal clock. Just 10 minutes of sunlight tells your brain it’s daytime, boosting: • Mood • Energy • Alertness Now, your body knows by when to "get tired". 3. Optimize bedroom temperature Your body needs to cool down by about 1°C (2°F) to fall asleep. The optimal temperature? Keep your room between 60–67°F (15–19°C) — it’s the sweet spot for deep sleep. 4. Take magnesium 50–70% of adults are magnesium deficient. Magnesium glycinate (200–400 mg): • Helps your body drift into deep sleep • Calms your nervous system • Lowers cortisol Take it 30-60 minutes before bed. This blend contains Magnesium Glycinate, L-Theanine, & 7 other sleep nutrients. Find it here (AMAZON PRODUCT LINK): 5. No caffeine after 2PM Adenosine is the chemical building up in your brain to make you feel sleepy. Well, caffeine blocks it. Even an afternoon coffee can reduce deep sleep by 20–30%... 6. No blue-light 60 minutes before bed Your brain thinks blue light = daytime. Screens, LEDs, & bright overhead lights block melatonin & delay deep sleep: 7. Last meal 2 hours before bed Late-night eating spikes blood sugar & body temperature. Give your digestive system time to rest so your body can focus on recovery, not digestion: *Every body works differently, this is not medical advice, just what worked on me." *Always consult a health expert before following any protocols." *Affiliate links included.* How many hours do you sleep at night? If not enough, will you try any of these tips? Let me know in the comments. I'm 21 & obsessed with health. If you liked this tweet: 1. Follow Achilleas for more 2. Repost to help more people I'll see you in the next one!

2 out of 3 adults suffer from broken sleep. It silently wrecks your testosterone, ages your brain faster, & weakens your immune system. Use these 7 tips to fall asleep faster & for longer:🧵 1. Stop waking up very early Your body doesn’t care about 5 AM — it cares about consistency. Set a fixed sleep & wake time (yes, even on weekends). That rhythm trains your brain to fall asleep faster & wake up with real energy. 2. Get morning sunlight within 30 minutes of waking Your eyes need natural light to reset your body’s internal clock. Just 10 minutes of sunlight tells your brain it’s daytime, boosting: • Mood • Energy • Alertness Now, your body knows by when to "get tired". 3. Optimize bedroom temperature Your body needs to cool down by about 1°C (2°F) to fall asleep. The optimal temperature? Keep your room between 60–67°F (15–19°C) — it’s the sweet spot for deep sleep. 4. Take magnesium 50–70% of adults are magnesium deficient. Magnesium glycinate (200–400 mg): • Helps your body drift into deep sleep • Calms your nervous system • Lowers cortisol Take it 30-60 minutes before bed. This blend contains Magnesium Glycinate, L-Theanine, & 7 other sleep nutrients. Find it here (AMAZON PRODUCT LINK): 5. No caffeine after 2PM Adenosine is the chemical building up in your brain to make you feel sleepy. Well, caffeine blocks it. Even an afternoon coffee can reduce deep sleep by 20–30%... 6. No blue-light 60 minutes before bed Your brain thinks blue light = daytime. Screens, LEDs, & bright overhead lights block melatonin & delay deep sleep: 7. Last meal 2 hours before bed Late-night eating spikes blood sugar & body temperature. Give your digestive system time to rest so your body can focus on recovery, not digestion: Every body works differently, this is not medical advice, just what worked on me." Always consult a health expert before following any protocols." Affiliate links included. How many hours do you sleep at night? If not enough, will you try any of these tips? Let me know in the comments. I'm 21 & obsessed with health. If you liked this tweet: 1. Follow Achilleas for more 2. Repost to help more people I'll see you in the next one!

Achilleas

29,919 views • 9 months ago

Why does ☣️ Pleb Kruse = BTC foundationalist in exile 🟩🔆 say there are 3 pillars that restore sleep cycles? Imagine those 3 pillars as a clock ⏰: 1️⃣ ☀️ Sunlight = the hour hand 2️⃣ 🌑 Darkness = the minute hand 3️⃣ ❄️ Temperature = the second hand If one hand is off, the whole clock is out of sync and sleep apnea occur. 🤔 How this works? 1️⃣☀️LIGHT Morning Sun Programs Our Brainstem. Sunrise light hits our retina and tells the SCN (suprachiasmatic nucleus, the master clock in our brain) to start the 24-hour program That program sets: ➡️ when cortisol should peak ➡️ when melatonin is built ➡️ when body temperature should rise or fall ➡️ when breathing rhythm should stabilize ➡️ how our autonomic nervous system fires,… If we miss sunrise… ⚠️ Our internal 24-hour clock becomes corrupted. This is a circadian software glitch. A glitch in this program = apnea later at night. And it’s not only about seeing the sunrise once. Living in sunlight during the day is the number one upgrade for almost everything, not just sleep apnea or “vitamin D” 2️⃣🌑DARKNESS Melatonin is the Breath-Stabilizing Molecule Darkness is not “the absence of light.” Darkness is a signal When the retina senses real darkness, the brain says: “Release the melatonin we built all day long.” Melatonin is the molecule of repair: 💚lowers inflammation 💚 increases mitochondrial efficiency 💚 stabilizes CO₂ sensing in the brainstem 💚 keeps airway muscles open 💚 synchronizes the breathing rhythm Without true darkness: ➡️ melatonin stays trapped = not released ➡️ the brainstem cannot hold a stable breathing pattern ➡️ apnea starts Blue light at night destroys CO₂ sensing; the primary signal our brainstem uses to trigger breathing and: ⚠️ circadian mismatch ⚠️ melatonin drops ⚠️ brainstem mitochondria lose energy ⚠️ they stop sensing CO₂ correctly 😳 When CO2, sensing fails, we stop breathing and wake up over and over without knowing Fix it: 🕯️candles at night 🧥Cover your skin from artificial light 😎Wear blue-blocking glasses 😴 Be asleep before 10pm Dr Jack says this often: “Melatonin is the CEO of nighttime repair” No CEO = chaos 3️⃣❄️TEMPERATURE The Final Switch That Lets Melatonin Work This is the part we heard on the podcast and very few people really understand. Even if: we get sunrise we have perfect darkness …melatonin still won’t release unless our core temperature drops at night. Why? Because we evolved with hot days and cool nights. Temperature is the ⏰ seconds hand. If we can’t cool down, melatonin won’t rise = sleep breaks and apnea shows up. ❄️ How to drop temperature at night? ✅ 🕯️ after sunset ✅ Open windows and let fresh air in ✅ AC? Ok, just keep it in another room. The bedroom should stay cool (16–19°C / 60–67°F) and free of electronics ✅ Use cotton, linen, bamboo, or wool bedsheets = breathe and don’t trap heat. ✅ Grounding reduces inflammation, makes it easier for the body to cool ✅ Cold face dunk: Fill a bowl with cold tap water (or a few ice cubes) Hold your breath, put the face in for 5–10 seconds. Repeat 2–3 times. This activates the mammalian diving reflex and lowers: heart rate body temperature stress hormones and prepares us for deep parasympathetic sleep. ✅ Shower at night? Only if keep the cool water on arms, legs, and face, NOT the chest. Cooling the chest at night = spike cortisol. Cortisol = “rise and shine” We need melatonin to sleep, not cortisol. ❌ No workouts after 5pm. It heats us deeply = delay nighttime cooling. ❌ No electronics in the bedroom ❌ No memory foam mattresses = trap heat and EMF ❌ No synthetic bedsheets = trap heat and create static ❌ Don’t cover feet or head. Warm extremities = warm core ❌ No alcohol / food after dark. Digestion = heat. ❌ No hot or cold bath right before bed. This one is a paradox and deserves its own post (the timing and environment after the bath decide whether we cool or overheat) ✅ REDOX is The Foundation Redox ? Go to my page, the 📌 post is a Redox Step-by-Step for beginners.

Why does ☣️ Pleb Kruse = BTC foundationalist in exile 🟩🔆 say there are 3 pillars that restore sleep cycles? Imagine those 3 pillars as a clock ⏰: 1️⃣ ☀️ Sunlight = the hour hand 2️⃣ 🌑 Darkness = the minute hand 3️⃣ ❄️ Temperature = the second hand If one hand is off, the whole clock is out of sync and sleep apnea occur. 🤔 How this works? 1️⃣☀️LIGHT Morning Sun Programs Our Brainstem. Sunrise light hits our retina and tells the SCN (suprachiasmatic nucleus, the master clock in our brain) to start the 24-hour program That program sets: ➡️ when cortisol should peak ➡️ when melatonin is built ➡️ when body temperature should rise or fall ➡️ when breathing rhythm should stabilize ➡️ how our autonomic nervous system fires,… If we miss sunrise… ⚠️ Our internal 24-hour clock becomes corrupted. This is a circadian software glitch. A glitch in this program = apnea later at night. And it’s not only about seeing the sunrise once. Living in sunlight during the day is the number one upgrade for almost everything, not just sleep apnea or “vitamin D” 2️⃣🌑DARKNESS Melatonin is the Breath-Stabilizing Molecule Darkness is not “the absence of light.” Darkness is a signal When the retina senses real darkness, the brain says: “Release the melatonin we built all day long.” Melatonin is the molecule of repair: 💚lowers inflammation 💚 increases mitochondrial efficiency 💚 stabilizes CO₂ sensing in the brainstem 💚 keeps airway muscles open 💚 synchronizes the breathing rhythm Without true darkness: ➡️ melatonin stays trapped = not released ➡️ the brainstem cannot hold a stable breathing pattern ➡️ apnea starts Blue light at night destroys CO₂ sensing; the primary signal our brainstem uses to trigger breathing and: ⚠️ circadian mismatch ⚠️ melatonin drops ⚠️ brainstem mitochondria lose energy ⚠️ they stop sensing CO₂ correctly 😳 When CO2, sensing fails, we stop breathing and wake up over and over without knowing Fix it: 🕯️candles at night 🧥Cover your skin from artificial light 😎Wear blue-blocking glasses 😴 Be asleep before 10pm Dr Jack says this often: “Melatonin is the CEO of nighttime repair” No CEO = chaos 3️⃣❄️TEMPERATURE The Final Switch That Lets Melatonin Work This is the part we heard on the podcast and very few people really understand. Even if: we get sunrise we have perfect darkness …melatonin still won’t release unless our core temperature drops at night. Why? Because we evolved with hot days and cool nights. Temperature is the ⏰ seconds hand. If we can’t cool down, melatonin won’t rise = sleep breaks and apnea shows up. ❄️ How to drop temperature at night? ✅ 🕯️ after sunset ✅ Open windows and let fresh air in ✅ AC? Ok, just keep it in another room. The bedroom should stay cool (16–19°C / 60–67°F) and free of electronics ✅ Use cotton, linen, bamboo, or wool bedsheets = breathe and don’t trap heat. ✅ Grounding reduces inflammation, makes it easier for the body to cool ✅ Cold face dunk: Fill a bowl with cold tap water (or a few ice cubes) Hold your breath, put the face in for 5–10 seconds. Repeat 2–3 times. This activates the mammalian diving reflex and lowers: heart rate body temperature stress hormones and prepares us for deep parasympathetic sleep. ✅ Shower at night? Only if keep the cool water on arms, legs, and face, NOT the chest. Cooling the chest at night = spike cortisol. Cortisol = “rise and shine” We need melatonin to sleep, not cortisol. ❌ No workouts after 5pm. It heats us deeply = delay nighttime cooling. ❌ No electronics in the bedroom ❌ No memory foam mattresses = trap heat and EMF ❌ No synthetic bedsheets = trap heat and create static ❌ Don’t cover feet or head. Warm extremities = warm core ❌ No alcohol / food after dark. Digestion = heat. ❌ No hot or cold bath right before bed. This one is a paradox and deserves its own post (the timing and environment after the bath decide whether we cool or overheat) ✅ REDOX is The Foundation Redox ? Go to my page, the 📌 post is a Redox Step-by-Step for beginners.

Light Me Away ☀️

23,862 views • 8 months ago