Summarized by Masters of Longevity from Youtube — Siim Land.
Practical sleep strategies and supplements used by a wellness creator to increase nightly deep and REM sleep, plus evidence snippets and personal experience.
Key Takeaways
- Finishing dinner earlier, around 4–5 PM, was linked by the creator to longer sleep duration and earlier sleep timing.
- Adding carbohydrates at dinner shortened sleep latency in one small study but a meta-analysis found low carb favors deep sleep.
- Consuming 400 mg caffeine four hours before bedtime reduced deep sleep by about 30 minutes in a randomized crossover trial.
