Ep 4 Ultimate Guide to Optimize Your Sleep

We will be going over most all aspects of sleep including nasal breathing, stages of sleep, circadian cycle and its influence on getting into and out of sleep, sound, supplements, and sleeping positions. Guide: Intro - 0:00 Evolution of Nasal Breathing - 5:59 Benefits of Nasal Breathing - 12:00 Study of Mouth Breathing - 19:15 Sleep ApneaTool: Nasal Strips - 22:19 Stages of Sleep, REM vs Non-REM - 23:32 Tool: Naps and Sleep Spindles Benefits - 25:10 Babies vs Adults Time spent in REM Sleep - 26:14 REM Sleep Leads to Neuroplasticity/Memory Recall - 27:34 Circadian Cycle - 28:18 Tools: Outside Light, Low Dim Lights, Blue Light Blockers, Cell Phones in Bed (Influence of Light Exposure) - 30:32 Tools: Showers Before Bed, Core Body Temp. Breathing Technique (Influence of Temperature) - 34:17 Tools: Exercise Timing, Exhale Breathing, Eye Sight (Influence of Exercise) - 43:37 Tools: Fasting before Bed, Water Before Bed, (Influence of Food/Water Intake) - 46:59 Rule for Naps, and When to Eat Carbs - 52:27 Genetics affect on Chronotypes - 57:20 Tool: Maconi Union-Weightless Study, Sound for Clarity, Impact of Sound on Sleep - 1:05:48 Melatonin Supplementation, Needed? - 1:13:33 Magnesium Supplementation - 1:17:02 Inosital Supplementation - 1:18:35 Valerian Root - 1:19:03 L-Theanine Supplementation - 1:19:43 Sleeping Positions - 1:22:40 Tool: Switch Sleeping Positions, and Side of the Bed, Rotating Mattress - 1:27:33 Outro - 1:36:44