Simon Rood

How I get 100% perfect sleep: - very cold bedroom 18-20°C / 64-68°F (colder better) - 9kg weighted blanket by CURA (adjust to your bodyweight) - separate duvet from gf (I do this for years this might be the biggest sleep improvement) - 3M ear plugs (I tried Ohropax wax but they only half as silent) - eye mask - red LED lights that go on before sleep in bedroom - 0.2mg melatonin 45min before sleep then dim the lights (melatonin is ALWAYS sold in too high dose like 3mg, it should be 10x less or it doesn't work!) - 4x per week cardio + strength training, my resting heart rate (RHR) is 52 - mostly clean diet of meat + vegetables + fruit + black coffee + sparkling water with lemon (and sometimes cheat with dark choco), not a lot of carbs (almost never pasta or regular potatoes for ex but sometimes rice or sweet potatoes) - healthy biomarkers and body mass index, if you're overweight it WILL affect your sleep usually with sleep apnea etc - read phone before sleep but with Smart Invert on and my custom super dark hack using iOS Zoom (but it doesn't zoom it just decreases brightness even further), then read Kindle a bit to really make me sleepy 😂 - we try avoid eating after 10pm, and we sleep around midnight to 1am, especially sweet stuff like fruits seem to have a bad effect on my sleep - also DO not drink 2-3 hours before sleep or you wake up to go pee (which is more common when you get older) - disclaimer: no kids (yet) so easy talking Other things: Temperature seems to be the biggest impact for me, if it gets too hot I wake up and once I wake up my brain gets active and it's sometimes hard to fall asleep. I already had this years ago and thought it was stress but even if I have life stuff going along I can sleep solid 8h without waking up if it's just a very cold bedroom. If it's really super cold like 17-18°C / 62-64°FI just never wake up For that you need a thick duvet though and your gf needs thicker cause women are generally colder If you're culturally used to sleeping hotter, consider changing that because it seems to benefit almost anyone to sleep colder! An AC will do the trick. As @bryan_johnson tells everyone, sleep is the most important thing to prioritize for your health Good sleep benefits all your health markers, your immune system and so stops you from getting sick. Even cleaning your brain of plaque to avoid dementia when you're older

⚕️ Open sourced ALL my biomarkers docs.google.com/spreadsheets/d… Smart to get tens of thousands of people to look at it and tell me what to improve maybe It's 2019, 2023 and 2024 measurements from tweet below -- GPT4 is very useful and says "Overall, the primary concern remains elevated cholesterol levels, especially LDL, which is a well-known risk factor for cardiovascular disease" My dad is a cardiologist and thinks cholesterol is kinda a hoax, it should be seen as a marker together with all your other markers, not isolated, so if the rest is fine it's fine, and it's mostly genetic anyway LDL-C/HDL-C improved A LOT in 1 year after cutting out most processed food and going on clean diet (because I found out I was lactose/wheat/gluten intolerant) + adding more cardio in gym + going to gym 4x per week now instead of 3x T levels are great, free T % is good but could be bit higher