KatieS wrote:Sealy has posted the ResMed devise I have (it's the APAP "AirSense for Her" with the flower design).
Here's my idea, "Brain" after I threw out "kick the computer" and "swear with enthusiasm" as not likely to helpTheBrain wrote:Since yesterday, I’ve tried multiple times to post in the recent thread titled “Sleep.” I keep getting this error message:
Access to this resource on the server is denied!
I’ve logged out and logged back in. Didn’t help. I quit and restarted my Safari browser. Didn’t help. I’ve tried posting on both my iPad and iMac.
xactly wrote:johnseed wrote:Unhappily, Dr Walker doesn't have many ideas about hacking the stages of sleep. He does suggest that a hot bath just before bed increases the amount of deep sleep by 10 or 15% but I haven't noticed any impact as yet.
So is there any way, I wonder, that I can intervene to increase the likelihood of lots of deep sleep?
I just finished reading Matthew Walker's book, after listening to his interviews with Peter Attia, Joe Rogan and Rhonda Patrick. I also bought an Oura ring a couple of months ago, and I'm using it for sleep tracking.
I am a lark, so I've figured out my optimal bedtime is 9 p.m., and I usually get out of bed between 5 and 6 a.m. My average total sleep since I started tracking on May 22 is 8:17.
My deep sleep averages 59 minutes a night over the same time period. Walker says that deep NREM sleep starts to decline in your twenties and thirties, and that you've lost 60 - 70% of it by the end of your forties. By the time you reach 70, you will have lost 80 to 90% of the deep NREM sleep you had in youth. (See page 96 in the book for this discussion.)
My goal is not to reach 2 hours (since I'm 67 years old), but to see just how high I can push up my average. I would also like to keep it as high as possible for as long as possible.
I have a sleep hygiene routine similar to yours, except I don't use blue-blockers. At sundown, I turn off all lights in the house that are not necessary and dim the few that remain. I stop using screens at least one hour before bedtime, and I spend the last hour sitting in a chair reading a traditional book with a book light that is aimed at the page (and not my eyes). When I go to bed, I wear a sleep mask to block out all light and Mack's wax earplugs to dampen sound.
I agree that Matt Walker doesn't provide as much guidance on how to get a good night's sleep as I would like, but here are a couple of tidbits I picked up on the AMA episode he recently did with Peter Attia:
- He recommends melatonin in two situations: 1) overcoming jet lag; and 2) for older adults, since we produce less melatonin as we age.
- When he recommends setting the room temperature at 65 degrees F, that's assuming the sleeper is wearing pajamas and using the "usual bed linens" (whatever that means). If you sleep in the buff and use only a top sheet (or nothing at all), you can probably sleep well with a somewhat higher temperature.
I've am doing n=1 experiments to improve my sleep. I don't have problems falling asleep since I changed my nightly routine. One of my goals is to improve continuity; if I do wake in the early morning hours, I use mindfulness to shut off the ruminations (some of my supplements have helped improve continuity). Second goal is to push the deep sleep number as high as I can.
Here's my current bedtime supplement stack: 1 mg tablet of Natrol Time Release Melatonin; 1 capsule of Jarrow GABA Soothe (which contains PharmaGABA, L-Theanine and Ashwagandha); 3 capsules of Life Extension Neuromag (magnesium L-threonate); and 3 g of Now Glycine powder dissolved in water. I'm getting ready to trial 1 g of taurine along with l-tryptophan to see if that improves either deep sleep or sleep continuity.
You also mentioned DHA. Last week, I started following Rhonda Patrick's recommendation on DHA. I am consuming 1 ounce of salmon roe with 1/2 avocado a day because that's the easiest was to get a large dose of DHA in phospholipid form. I was expecting the salmon roe to taste so bad that I was pleasantly surprised when I tried it.
marymac wrote: Have you read the research on pink noise and deep sleep? I've noticed an increase in the amount of deep sleep I've gotten since sleeping with a pink noise app.
https://www.sciencedaily.com/releases/2 ... 120531.htm
TheBrain wrote:What is the mechanism by which the Oura ring tracks deep sleep?
TheBrain wrote:Though I don’t take it as gospel, its findings usually correlate with how I feel that day.
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