I Boosted My Deep Sleep to 2hrs/Night with Oura Ring 3: Here's How!
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- Опубліковано 25 лип 2024
- Looking for the most effective, research based, ways to increase your DEEP sleep? Then this video is for you. Results were validated using Oura ring 3.
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Note: I may earn commissions for purchases made through these links. Thank you for supporting my work.
NOT Medical Advice: check with your doctor before implementing anything on this channel
Brain.fm Review : science based music to improve sleep • Vagus Nerve Stimulatio...
Android Paced Deep breathing app: Prana Breath
Ios Paced Breathing App: Breathe+
Want research based advice on how to improve your REM sleep and more? Check out • Improve Your Sleep
0:00 Intro and Deep Sleep Benefits
1:51 Lavender Oil
2:31 Glycine
3:23 Exercise - resistance training
3:44 Calming words
4:42 Calming music
5:24 Magnesium
5:47 Cold / Warm exposure
6:45 Paced Breathing
7:25 Weighted Blankets
- Calming Words slow-wave, deep sleep and subjective sleep quality: academic.oup.com/sleep/articl...
- Relaxing Music enhances deep, slow wave sleep: www.nature.com/articles/s4159...
newsroom.unsw.edu.au/news/soc...
Lavender and deep sleep: www.ncbi.nlm.nih.gov/pmc/arti...
Resistance training and sleep quality: www.sciencedirect.com/science... - Наука та технологія
🛒 Featured Products to improve your sleep:
❤️ Pulsetto: a highly effective vagus nerve stimulator that's already improved the sleep and increased the HRV for a large number of my viewers. Review and promo code in video description here: ua-cam.com/video/NZXiReL3sGE/v-deo.html
❤️ Lief: will continuously track your HRV and help raise it via its AI powered breath optimizer. Use it to improve your anxiety, sleep, and Vagal Tone throughout the day. See video review and get your exclusive discount code in video description: ua-cam.com/video/x5ZIZZvZe8g/v-deo.html
😴 If you have major insomnia and stress issues, a very effective wearable to consider is the Touchpoints Wearable. Review and promo code in video description here: ua-cam.com/video/HxUqhI2V8Jc/v-deo.html
Note: I may earn commissions for purchases made through these links. Thank you for supporting my work.
I am lucky to get 30 minutes of deep sleep. I have always wondered why i have such a poor exercise recovery. Wearing a fitbit for a couple weeks has shed a little light on that mystery
I appreciate you sharing! I will give some of these ideas a shot. Thank you.
Thanks hope they help you
Good tips. Thank you!
Very interesting. Especially about verbal sweet talk.
We never grow up in some ways!
Thank you, this was great
My pleasure. Favorite tip you will implement?
I will try these tips out, also ordered some gaba and glycine. Already supplementing with theanin and some of the different magnesiums (threonate, bisglycinate, orotate and taurate) as well as twice a week some inositol. Many of these have been recommended by Andrew Huberman as well in his podcasts on sleep. I have already incorporated resistance training 3x week as well as some cardio training 5x week. I will return in due time with an update.
Edit 1: 1 April 2024, forgot to mention originally in my post but my HRV is sitting between 70-80 most days.
literally did these and immediately increased to 2 hours and 1 minute of deep sleep. Great stuff.
Seeing your comment put a smile on my face 🙂🙂🙂
How did you feel?
2 hrs of sws deep sleep feels amazing, best thing ever. Seems like we've got our priorities backwards and should live to sleep properly.
Put a smile of my face too 🥰
I am incorporating them. Did 1 of them yesterday of positive affirmations for sleep and HRV went from 36 to 60 overnight!
Wow nice!
What is HRV??
@@The_New_Abnormal_World_OrderHRV is heart rate variability. The higher the better. You can research it.
I'm on a mission to improve my shoddy HRV and, more importantly, my health. I just discovered your channel and want to thank you for providing such a wonderful resource.
Silly question perhaps, but what do you actually do with the lavender oil? Put a bit on your pillow or something?
Thanks a lot for the kind words! 🙏 hopefully my videos will be helpful . For Lavender the best way is via a diffuser, but you can sprinkle some on your pillow as well ua-cam.com/video/c-hHWNtIlu8/v-deo.html
I'm a new viewer. I am trying to look for the perfect gadget to help with stress since I am an overthinker and get anxious easily. My doctor wants to give me drugs which I DON'T want. I see so much stuff on your channel, I don't know where to start. Could you recommend me a video to start? I was told Apollo Neuro is pretty good but would like to hear your thoughts.
Yep Apollo neuro is a good one To start with. Check out this video for tips and discount code. Let me know if you have other questions ua-cam.com/video/heR7d5Nzw2s/v-deo.html
Am on antidepressants, when i sleep immediately dreaming is started so when i wakeup feels heavy and exhausted what to do plz tell me😐
thanks for your video. A couple of days ago I bought a watch to track my fitness goals. A good side effect was that I can also track my sleep with it. I found out that I only get sleep deep when I am in the living room, where the TV is on and I am watching either UA-cam or some shows… After I wake up on the couch I move to the bed where my girlfriend is sleeping and there I only have a couple of hours of light sleep and some REM sleep but no deep sleep at all… How is this possible snd what can I do to change it or even use it because I get 100% of my deep sleep in the first 4 hours of my sleep cycle.
Try doing meditations Yoga nidra, listening to relaxing music before bed instead of TV
I used to get similar readings like you ,just using the dreem 2 and ( using deep sleep stimulation option )
Does that option still work? Do they still support the app?
@@HRVHackers it still works ,if you have a working dreem 2 and the app works fine on android 12 . But unfortunately my dreem 2 is faulty :(
@@tahirahmed33Mine too, lifespan of this device is not so long. 😢
In the other hand is a really good device, very useful. But you need to renew it at least every year.
very good video ^^
Thanks
Does the type of magnesium genuinely make s difference? I currently take just the cheap stuff from supermarket that isnt glycine. Is there evidence for the glycine being woeth the extra? Would really appreciate if you happen ro know!
Absolutely does make a difference yes. Try Glycinate or Threonate
Bulksupplemnets maybe more payable than capsulesf
Very nice video, thanks! I can tell you here in Thailand I would be fucked up without the chilipad :)
btw: I have finally found a service which gives me an US address so that I can order the Lief device.
Glad to hear it! What service?
@@HRVHackers It's called myus....you get an US address and you can order your products there. Once it's there they inform you and they send it to you.
Absolutely brilliant 👏
@@motivationmore7025 how does that work with the monthly subscription, you might think it's illegal to move a rental outside of the US where it's intended to be used, definitely against the contract.
@@pjaworek6793 no monthly subscription, I paid the whole price for the device.
How about Inositol supplement? I’ve heard it helps also. How true is this? Is it something you would recommend as well?
It certainly been found helpful for some people. I personally didn't find benefit from it though
My inositol good for PCOS/insulin resistance. I wonder if it is in ppl with these issues that it also helps sleep?
isn't lavender oil a oestrogen mimicking compound to avoid ??
See my previous response to this comment
I average 1.5 hours of deep sleep. Is it enough?
How do you take the lavender do you do it right before bed and put two drops under your nose
I put a few drops of lavender essential oil on the outside of my eye mask before bed. You can also take a supplement but it takes a while to see the results and is more expensive
@@HRVHackers fantastic idea!
Just shower with lavender bodywash before you go to bed
You will burn yourself if you apply undiluted oil to the skin.
If you have tinnitus (ringing in the ears) then tinnitus therapy audio notching works wonders while you are sleeping and even as you’re awake. You might be able to breathe much better, but talk to your doctor first
Good tip.
I'm currently on 6% deep sleep according to Oura. I really hope this can help me
I hope so it's helped a lot of people so far
Did it work for you?!
It really does work yes! Sleeping with earphones in is tricky and I'm waking up lots in the night still, so I'm not tracking this sleep cycle design perfectly but it's definitely getting me two good periods of deep sleep in the first few hours 😊
@pjoliver182 great to hear that it's helping!
@@HRVHackers can I download the audio some how?
What does it mean if you go straight from awake to dreaming, no matter when you fall asleep, whether the first thing at night, after a waking in the middle of the night, or if you're sitting in a desk in a class you can't stand?
Hmm maybe you should investigate excessive dreaming? www.sciencedirect.com/topics/medicine-and-dentistry/excessive-dreaming
@@HRVHackers interesting article, unfortunately it contains no hope for solutions.
Usually you would talk to your primary doctor and have them refer you to a sleep specialist
If you're falling asleep at your desk and fall asleep very quickly in all settings then ask for sleep studies in case of narcolepsy. Not everyone has drop attack type sleep with it
@@emilyb5557I had all those studies done when the problem was extremely severe 20 years ago. Nothing turned up. I figured out on my own that I just need 9 hours of sleep every single night.
I was hoping you were going to talk about mouth taping. Do you have any information on that? I have heard that is one of the absolute best ways to improve breathing and quality and length of deep sleep. Also blue light blocking glasses apparently do the same. Obviously these are worn for 3 hours before bed not during sleep.
Sure, so mouth taping is only needed if you breathe through your mouth at night. Patrick Mckewon (Oxygen Advantage) talks about it in his work: ua-cam.com/video/cUIdG_RVOhM/v-deo.html For blue light blockers I was going to talk about them in the upcoming how to get more REM sleep section. Cheers!
I just wear good old fashioned sunglasses and honestly after yrs of struggling to get myself to switch off the lights and settle down I finally actually want to go to sleep by late evening, instead of early hours of morning!
how do you use lavender. Diffuser through the whole sleep?
He doesn't answer questions of the people. Go guess ! 😅😅
@@DihelsonMendonca ok its fine
A few drops on some dry rice or himalayan salt on a small plate, quite close to the bed.
@@charliepan4055 Ok thx interesting
I also get 2 hours of deep sleep per night, but am not getting enough REM sleep, any ideas?
Check out my REM sleep video
💥 I need LESS REM sleep. My night is terrible, full of dreams, dreams and nightmares, specially after half of the night. People who suffers from depression have too much REM sleep. Too much dreams. And I wake up exhausted, worse than before going to bed. How can I get more stages 3 and 4 ? It looks like I never really sleep deeply. I begin to sleep and go dreaming, and with dreaming, the sleep is so superficial that I often wake up. 😮😮😮
Look up aum chanting by sadghuru. It'll cure that. You'll love dreaming. Specially if you learn about lucid dreaming
I always wake up feeling like death. Even on the rare occasions that I get 2 hours of deep sleep, I still feel like death only marginally more refreshed than usual.☹
You need to change your mindset about what sleep is. Check out the sleep coach school channel if the tips in my videos are not enough
@@HRVHackers Cheers.
I get tons of REM.. just no deep sleep
What a bummer, lavender oil immodestly gives me a terrible headache and I just hate the smell :((
peppermint oil maybe? Very light.
It's possible to do all these things and still get only 14min like I did last night. There are at least 20 strategies I've come across for increased sws. I believe I'm having difficulty because of lifelong late eating (to gain weight, trying to push it back) and cannabis (don't just stop if you're accustomed). HRV is so much easier to increase, go to bed early. SWS (deep sleep) is like the ultimate mystery if it's not good and it seems short sws is what people just accept as they get older? (Or they don't know at all)
Hmm what wearable are you using to track sleep?
@@HRVHackers a fitbit charge 5. Man I've had such wild swings from two 15min nights in a row (devastating, both with 8hrs+ asleep at a healthy time) up to just over two hrs a few weeks back when I had all the strategies in place, no stress that day, all the supplements including weird ones like oleomide. I really feel good/bad exactly in line with what the sws reading is. I'm averaging about 30min though with most strategies in place, most nights. I was re-watching a Matt Walker/Found my fitness clip and I'm thinking I've been suffering from MCI to some extent all my life and maybe amyloid is now hindering deep sleep. I'm upping suspected amyloid clearing assisting supplements like Vit D, ashwaganda, milk thistles; maybe? Oh, and I've been on this sleep focused ride with my fitbit for exactly a year now.
Cool channel BTW, will watch these.
You can also try searching motivational doc sleep On youtube to get some ideas of more natural , not necessary supplement based, but food based ideas to improve sleep
How about 2 minutes max of deep sleep
That's not good. Hopefully the tips in this video can double that number to at least 4 minutes!
2
What
I’m already getting 3h of deep sleep 😂
Lucky you. Share tips w us?
Don't combine alcohol and barbiturates to get deep sleep.
Hahaha I saw 50 minutes in the beginning. Nope it's half of that 😭😭😭
17 minutes of deep sleep today, tired badly
😬