4 Changes that DOUBLED my DEEP SLEEP😴

NMN not a silver bullet, other things are also essential, good nutrition, regular quality exercise and quality deep sleep.
Using my sleep tracker, my deep sleep percentage used to be between 8 to 15% of my overall sleep time, I now regularly record anywhere between 25% to 38% of my sleep as deep; it has been as high as 43% on a few occasions. Deep Sleep is the best rejuvenating type of sleep.

What I use:
Fitness/Sleep Tracker: https://amzn.to/39T6kTR
Sleep Mask: https://amzn.to/2Y5ZFQK
Smart Light Bulbs: https://amzn.to/3sKhxPf
Thermometer & Humidity Gauge: https://amzn.to/3qH6rbZ
Blackout Curtains: https://amzn.to/2YsjiD3
Blackout Blind: https://amzn.to/2M53gMD

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Why is deep sleep such a big deal, as long as you get around 7 hours total sleep a night, shouldn’t that be enough? Deep sleep has an ancient, restorative power to clear waste from the brain, it’s our body’s way of taking out the trash; waste clearance occurs whilst we are awake, but is substantially enhanced during deep sleep. This waste potentially includes toxic proteins that may lead to neuro-degenerative diseases such as Alzheimer’s disease and Parkinson’s
You can see that my sleep on 29th, 30th and 31st of October 2019 was good as far as overall time is concerned, 7:34, 7:49 and 7:10, but my deep sleep; the most rejuvenating sleep only accounted for 8% and 17% of the overall total. I managed to increase that to over 25% and if some cases over 40%. Dr. Matthew Walker, states it is a scientific fact that your body and brain need to drop their core temp by around1°C (2 to 3°F) to initiate sleep, that’s why it is easier to fall asleep in a room that is too cold and not too hot. I also take a warm shower before I go to sleep, this ensures that my blood rushes to the extremities and away from my core, when I get out of the shower there is then a massive dissipation of heat, out through the extremities and my core temperature plummets, so this adds to the cooling effect that everybody needs to sleep. As a tool to improve sleep, soothing, relaxing music can Slow breathing, Lower heart rate, Lower blood pressure
Quiet the nervous system, Ease muscle tension, Reduce stress and anxiety,
Trigger the release of sleep-friendly hormones, including serotonin and oxytocin.
Music improves sleep efficiency
That’s the measurement of the time you spend actually asleep compared to the overall time you spend in bed. A lower sleep efficiency can be an indication of restless sleep with awakenings throughout the night, trouble falling asleep at the beginning of the night, or waking very early and not being able to fall back asleep. Research shows that a pre-bedtime music listening session can help you fall asleep more quickly. Music is an effective treatment for short-term and chronic sleep disorders, according to a recent analysis of research. The therapeutic effects of music on sleep get stronger with time, the study concluded, meaning the more consistently you use music to help you sleep, the more effective the practice may become.
Reduce sleep-stifling hormones like cortisol.
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#deepsleep #insomnia #night