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My Current Anti-Aging Protocol:

·      1.5 grams of NMN (https://bit.ly/3c2Fxt8) 

·      1.5 grams of Trans-resveratrol (Tue, Thu & Sat) (https://bit.ly/3yxeqy2) 

·      500mg Metformin

·      1.5 grams of TMG (https://bit.ly/3oe1Ted) 

·      5,000 IU (International Units) of vitamin D3 (https://bit.ly/3P32hYH) 

·      120 mcg (micrograms) of vitamin K2 (Mk 7) (https://bit.ly/3PhkBgn) 

·      250mg Magnesium (L-Threonate) (https://bit.ly/3O4pZ5o) 

·      200mg high molecular weight hyaluronic acid (https://bit.ly/3P0Z4c2) 

·      2,400mg of Fisetin, on the 1st, 2nd & 3rd of each month (https://bit.ly/3P2rSB0) 

·      2,400mg of Quercetin, on the 1st, 2nd & 3rd of each month (https://bit.ly/3IzulAy)

·      Quercetin & Fisetin Periodic Dosing (https://bit.ly/3mw1IgN)

·      81mg of aspirin (https://bit.ly/3uFjtem) 

·      800mg SIRT6 Activator (https://bit.ly/3MyfA4J)

·      600mg DIM (https://bit.ly/3ZX9NsG)

·      800mg GlyNAC (https://shorturl.ac/7b75r)

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.

My Sleep Statistics 2019

You can see here 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%, and now I will tell you how.

Fitness Tracker

As part of my NMN Experiment I purchased a fitness tracker to monitor my heart rate, another function of this tracker is a sleep monitor, it records overall sleep, light sleep, deep sleep and minutes awake.

Link below to the one I use...I may do a sperate video on it, let me know if you’d like that.

I Experimented with different sleep aids, techniques, types of food, when I ate food, alcohol intake etc.

Unless there is an unexpected occurrence, I can now pretty much guarantee that I will get 7 to 8 hours of sleep a night, but more importantly that over 20%, (in one case 43%) will be deep, rejuvenating sleep.

SMART Lights

With white, blue and green light being such an issue to our alertness and melatonin levels I stared to research smart light bulbs, bulbs that I could programme to dim and gradually turn red 2 hours before I actually went to bed.

When the lights are on after 8pm it reminds me of the Ops Rooms that I would often frequent when I was in the Army…no white light after sundown.

I used these in my study, the living room and the bedroom, in conjunction with my blue light blocking glasses (which I will cover later).

Link Below to the bulbs that I use, you will need to download an app so you can control them all from your phone.

Blue and Green Light Blocking Glasses

I listened to the likes of Dave Asprey who extoled the virtues of Blue and green light blocking eyewear, of which he owns a company,

I also watched an interview with the BLUblox CEO, Andy Mant where he further explained the science behind how blue light affects our sleep patterns.

The science seemed unquestionable, so I purchased this pair of glasses.

Did they work, well when you put them on 2 hours before you sleep, they certainly do make you feel sleepy.

However, over a period of a few months I tried wearing them on and off and made sure that all lights were out before I went to bed and only had the red lights on if I had to go to the toilet during the night.

They made absolutely no difference to my overall sleep, but more importantly to my deep sleep. This may be different for you, Dave Asprey or Andy Mant, but for me ZERO effect!

So, they are now in the cupboard of broken dreams.

Eye Mask

The next thing I tried was an eye mask; I bought this one from Amazon.

Again I tried this with

·     The SMART lights and nothing else

·     The blue light blocking glasses and nothing else

·     The smart lights and the glasses

·     And with just the eye mask and bright white light until I got into bed

This did improve my deep sleep considerably and it allowed me to walk around the house, watch TV and use my smart phone without having to wear the blue light blocking glasses.

So, this $13 eye mask is now a consistent part of my nighty routine.

Blackout Curtains

I had blackout curtains in our bedroom, but there was still a certain amount of light that bled in, this is because there were 2 very large floor to ceiling windows in the bedroom.

When we moved to a new house that had 1 smaller window that was completely covered by the curtains, again my deep sleep improved.

I think that the Blackout curtains and blackout eye-mask are the biggest contributors to my extended deep sleep.

Sleep Music

Listening to sleep music or sleep noises certainly helped when going to sleep an there are many studies that bear this out. I found that I fell asleep quicker when I had music on in the background, and the most relaxing was actually thunder and rain, I now have 4 that I like to rotate through.

I will upload the black screen videos I found most soothing so you can try them out too.

Room Temperature

It took me about 2 months to get a temperature I liked, the a/c is now set to 23 degrees C, I use this to check it every night.

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.

Food and Drink

Again, this took many months of adjusting the time I would eat and drink before going to bed. Also, what I would eat, was it a snack or a full meal, was a fat heavy meal or Carb heavy meal.

This was the most difficult; one night for example I would eat steak at 7.30 pm and have 25% of my sleep that night be deep; I would replicate it the next night only to find my deep sleep went down to 18%.

It wasn’t until I had perfected the dark sleep environment (curtains and mask), the relaxing music and the temperature that I realised that, what I ate and when I ate it made very little difference to my deep sleep levels at all.

Even alcohol, on the weekend I could drink 1 or 2 glasses of wine right up to 10 pm and still get over 25% deep sleep and no reduction in overall sleep either.

I think 1 or 2 glasses of wine, once or twice a week, over the period of a few hours isn’t excessive, that said, on special occasions like birthdays I have drunk more, and it has affected my overall and deep sleep.

My Sleep Statistics 2020

Remember my sleep on 29, 30 and 31 of October 2019 was good as far as overall time is concerned, 7:34, 7:49 and 7:10, but my deep sleep only accounted for 8% and 17% of the overall total.

Here on the 3rd, 4th and 5th of August 2020, even on two nights when I only had just over 5:30 minutes total sleep, my deep sleep was between 28% and 34%, up from 8% and 17%.

This marked change took me about 10 months to achieve.

My Sleep Statistics 2021

And just to show that it is still working, my sleep Stats from the 19th, 20th and 21st of January 2021 are (I am preparing and recording this video on the 21st of Jan).

My overall sleep was 7:36, 6:57 and 8:07

With deep sleep constituting 29%, 36% and 34% respectively  

Summary

So, if you too want to improve, not only your overall sleep, but far more importantly your deep, regenerating sleep, I would try these things in this order (show pictures and talk):

·     Sleep/fitness monitor/tracker

·     Temperature

·     Mask

·     Music

·     Curtains

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Signal to Noise by Scott Buckley https://soundcloud.com/scottbuckley

Creative Commons - Attribution 3.0 Unported - CC BY 3.0

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