How To Sleep: The Ultimate Guide To Getting The Sleep You Need: 1700s vs. 2022
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- Опубликовано: 1 окт 2024
- ✅ The instruction manual for how to sleep in the 1700s vs. 2022 (partial satire).
✅ Download transcript: wp.me/a2Bmd7-3rm
If you wanted to go to sleep in the 1700s, this is what you do:
1. Lie down in bed
2. Close your eyes.
In 2022, this is what you’re told to do, and there are 24 steps:
1. Avoid snacks or food 3-4 hours before bedtime
2. No screens 3-4 hours before bedtime
3. Cover all windows and lights in the bedroom
4. Make the room slightly cooler
5. Use the bed for sleep and sex only.
6. Go to bed and wake up at same the time every night
7. Sleep for 7-8 hours
8. No alcohol before bed
9. No coffee 6 hours before bedtime
10. If you can’t fall asleep within 30 minutes, get out of bed and read in dim (incandescent) light until drowsy
11. Take hot bath 20 minutes before bedtime
12. Address any nasal congestion (air purifier for allergies, breathe right strips, nasal saline irrigation)
13. Allergy-proof your bedroom (no rugs/carpeting, allergy sheets and bedding, HEPA filter)
14. Brush your teeth and wash your face
15. Eat a high-fat meal 3-4 hours before bedtime.
16. Consider the Keto or Carnivore diet with lots more saturated fat and proteins
17. Exercise outdoors in the sunlight
18. Get lots of sun exposure for vitamin D and near-infrared light for mitochondrial melatonin and its anti-oxidant properties
19. Check to make sure your vitamin D level is above 60, and supplement as needed, along with K2-MK7
20. Do meditation/relaxation/stretching/deep breathing exercises to lower your stress levels
21. Make sure you checked off all 20 items on this list so far
22. Lie down in bed
23. Don’t stress about not doing everything on this list, or not being able to fall asleep.
24. Close your eyes.
✅ LINKS MENTIONED
Sleep, Interrupted: A Physician Reveals The #1 Reason Why So Many Of Us Are Sick And Tired. amzn.to/3emfI8K
The 90 Day Sleep Diet. Lose Weight Naturally Without Cardio Or Calorie Counting. the90daysleepdi...
Can upper airway resistance syndrome explain my poor sleep?
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How you can lose weight naturally without cardio or counting calories. Dr. Park's The 90-Day Sleep Diet. the90daysleepdi...
Want to un-stuff your stuffy nose? Read the e-book, How to Un-stuff Your Stuffy Nose: Breathe Better, Lose Weight, Sleep Great (PDF)
www.unstuffyou...
Your Health Transformation Workbook: Refresh, Restore, & Rejuvenate Your Life (online format)
doctorpark.sam...
Want to have more energy, sleep better, have less pain, and enjoy living again? Reserve a Virtual Coaching session today with Dr. Park
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✅ DISCLAIMER
This video is for general educational and informational purposes only. It is not to be taken as a substitute for professional medical advice, diagnosis, or treatment. Please consult with your doctor first before making any changes to your health, exercise, nutrition, or dietary regimen.
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I got a kick out of this.
FWIW, I've found that often I get better sleep scores according to my Fitbit (including more deep sleep) when I've had alcohol with my meal. Right now, I'm seriously avoiding coffee (but not, alas, 100% dark chocolate) to see if that helps with sleep.
Love your content! love your videos!
What does the Fitbit say about your heart rate and HRV though? Alcohol causes sedation, which can be interpreted by devices as deep sleep, but it isn’t really. Oura ring reflects the poor sleep quality after alcohol….
I so confused Do I need to wear sunscreen when outdoor under the sun. All dermatologist said it is a must but Dr. Jack Kruse a neurologist stated that sunscreen can cause cancer. Please advise. thank you Dr. Park
This is a complicated and divisive topic. Yes, skin cancers may have come down somewhat due to recommendations to avoid the sun and use of sunscreens, but there are some studies suggesting that other cancers may be higher overall. One possible reason on top of metabolic reasons is much lower vitamin D, which has anti-cancer properties. The sun is the most effective way of creating vitamin D, in addition to food, which is also very lacking with Standard American Diets. The low-fat diet also lowered vitamin D levels, since you need fat to absorb this vitamin.
There are safe ways to get natural sunlight without any significant skin cancer risks. Sunlight is also a powerful way of strengthening your circadian rhythm as well. Depending on your skin type and tolerance levels, spend as much time outdoors with as much skin exposed, but avoiding sunburns, which is what can raise your risk of skin cancer. It can be done safely even without sunscreen. Again, it all depends on your skin type and how long it takes for you to get sunburned. So plan your activities based on how long you're going to be exposed. If you're going to spend the entire day at the beach or fishing, use protection.
Regarding sunscreens, not all sunscreens can cause cancer. Do your research and look for ingredients that are safe.
Thanks for the advice and the subtle irony! Your videos are being incredibly helpful ❤
Hi Dr. Thanks for the video. Can you please make a video of orthognatic surgery and its results in sleep apnea and uper airway resistance?
Thanks for the request. My topic on this channel are more high-level, but I will think of a way to incorporate jaw surgery in a later video.
Is it ok to take mitochondrial melatonin every night
Taking melatonin at night helps you to fall asleep, but only near-infrared light from the sun and red-light boxes can stimulate your body's mitochondria to make the anti-oxidant melatonin. Ideally, you should try to make as much of your natural melatonin before bedtime by removing any lights (especially blue lights) before bedtime. If taking melatonin supplements before bed helps you, then it's OK, but you only need a few mg. It has to to be taken about 2 hours before bedtime.
what kind of red light boxes? any link? thank you @@doctorstevenpark
No rugs or carpet? First time I've heard of this
Rugs and carpets can trap dust, pollen and other irritants to your nose, aggravating possible allergies. In theory it's preferred, but not always possible.
Best sleep apnea doctor in the US. I did his online sleep diet course. Massive amounts of info on sleep apnea were provided. I highly recommend it
Rugs and carpet affect those with dust mite allergy which affects the nose and breathing. 😊0