I analysed Bryan Johnson’s sleep routine | Everything you need to know about getting better sleep
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- Опубліковано 2 лип 2024
- Bryan Johnson, entrepreneur and CEO of Blueprint, is getting perfect sleep scores every, single night. And so I decided to analyse his sleep routine to see if there are any simple lifestyle changes we can all make to improve our time sent in bed 💤
My laser eye surgery experience | • I had laser eye surger...
8 mistakes that are keeping you tired all the time | • The ultimate burn out:...
0:00 | Meet the man with perfect sleep
1:46 | The importance of winding down
5:17 | This is why you need black-out blinds
6:16 | Melatonin as a supplement
7:53 | Should you get blue-light blocking glasses?
10:06 | Not too hot but not too cold
13:32 | Fasting, caffeine and alcohol
17:30 | Sleep tracking
References
Heart rate variability: www.ncbi.nlm.nih.gov/pmc/arti...
Light and melatonin: www.ncbi.nlm.nih.gov/pmc/arti...
Blue light blocking glasses: pubmed.ncbi.nlm.nih.gov/29044...
Temperature regulation: www.sciencedirect.com/science...
Temperature regulation: www.frontiersin.org/articles/...
Sleep stages and temperature regulation: www.sleepfoundation.org/stage...
Warm bath effect: jcsm.aasm.org/doi/10.5664/jcs...
Eating before sleep: pubmed.ncbi.nlm.nih.gov/34511...
Eating before sleep: pubmed.ncbi.nlm.nih.gov/16897...
Eating before sleep: www.ncbi.nlm.nih.gov/pmc/arti...
Eating before sleep: www.ncbi.nlm.nih.gov/pmc/arti...
Caffeine: pubmed.ncbi.nlm.nih.gov/21734...
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TikTok | www.tiktok.com/@thehollygabri...
Depop | www.depop.com/hgabrielle/
Strava | / strava
narna 🍌 | www.narnastore.com
HollyGemia Tutoring 📚 | hollygabrielle.com/about
ByHollyG 🧬 | / @byhollyg
Travel links 🌎
Lub D | Get 10% off with the code HOLLY @ any Lub d hostel across Asia booking through their website directly (gifted stay) | lubd.com *
La Bombona Diving | Get 10% off your dives with the fish in Koh Tao!!! | tinyl.io/6FbR *
Product links ⚡️
Coconut Bowls | Get 10% discount with the code HOLLY10 following the link www.coconutbowls.com?aff=34 *
Organic Basics | Get a 15% discount, check out their site here bit.ly/3sbuP5N and use the code HOLLYOBX on the check out page *
Bullet journal | amzn.to/2Ade8BT *
Laptop stand | amzn.to/3rzmwks *
Stylus | amzn.to/2WSMOk9 *
Massage gun | amzn.to/36AZa5K *
Tripod | amzn.to/2XJIaoO *
Camera | amzn.to/2XiIoEp *
Epilator | amzn.to/2ANsYiy *
Safety razor | amzn.to/2A0zmTW *
Metal straws | amzn.to/36LBB9A *
Muscle roller | amzn.to/2WEzkIt *
Garmin heart rate monitor | amzn.to/3mBW5Ol *
FAQ ✌🏻
How old are you? | apparently 25 lol
Where are you from? | South of the UK
Current life situation? | Trying to be an adult…
What did you study? | Biological Natural Sciences, University of Cambridge (2016-2019) and the Cancer MSc, University College London (2020-2021)
What camera(s) do you use? | Canon G7X Mark ii (with a Manfrotto Tripod linked above) and GoPro Hero 7
How do you edit your videos? | Final Cut Pro
Credits
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Video and photos | www.vecteezy.com
* These are affiliate links that help support my channel, so thank you for using them if you do 😊💚
Hey guys 💚 As some of you have noticed, my recent content has been slightly different to normal. I wanted to create videos that were more value-driven, utilising my academic background a bit more. I'm also not planning to travel as frequently as I have done in the past, and so I seemed to hit a bit of a 'dead end' with vlogging and regular life update videos. Going forwards though, I would love to better understand what you'd like to see from my channels moving forward, so I'd really appreciate any time you have in sharing your ideas in depth here: www.sparkjam.com/sparks/hollygabrielle 😌 I'm also learning more about SparkJam, but it's basically a platform I'm using to chat with you about your ideas and insights. Let me know if you have any questions about it, but again, thank you so so much for helping me out ✨
Link isn’t working for me anyone else?
oh shoot 😅👀🧐 let me try and fix it!! @@aconspiracyunmasked
@@aconspiracyunmasked i think it should work now? i've changed it in the original comment, but here it is again too: www.sparkjam.com/sparks/hollygabrielle ✨
we want 'day in my adult life ' vlogs back!!😪
Hey Holly! Appreciate the call for ideas although the fact that you have to sign up to leave any ideas on that site feels like an unnecessary barrier when your audience can and do leave suggestions in the comments of your actual platform already! I don't really understand the need for that extra page
can you do an update video on what your channel will be like going forward, as many of us are confused and wondering when the vlogs will be back?
Don’t you have another channel for this content, your bio literally says “I vlog my life” 😪
Would these type of videos not be better suited to your second channel?
Hi Holly, I know you are taking your channel to a new direction but I, like many others it seems, miss your old content. I wanted to tell you why I loved it so much and felt such a deep connection to it (yep, nobody asked but just wanted to share this okay?:D)
I started to follow you when you were solo travelling in Australia and I found the raw, realistic documentation of your experiences extremely inspiring. You talked about homesickness, social anxiety, body image and your relationship with food very openly. Through all these difficulties you still kept going and grew so much! It made me want to get out of my comfort zone too. And after that you have continued to grow, which has attracted negativity from those who didn‘t want to see you change. I‘m sure that‘s super hard to deal with and makes you not want to be open.
But this new content is just not for me - I watch UA-cam for feeling that connection I talked about. I’m sure you will find your way with this new content. I hope the best for you and will keep checking your channel to see how you are doing🫶
Why did you disable the comments on your last video?
Could you link or name sources for your more sciency videos?
i do remember seeing quite a few comments similar to yours, on holly's previous videos. Not sure why she hasn't done that though
you calling her a liar?
@@AlwynRainMystic ???? sources are a necessity in scientific publications. if she wants to do more science related content, she should do it properly - including sources.. especially considering all the plagarism on youtube these days...
I'm just curious; are you not going to be posting vlogs anymore? Is this the new direction of the channel? This new content is not really up my alley 🙈
i agree! sorry holly, but I miss your vlogs! Are you doing those soon? Since you're at the age of adulthood, I think it would be so interesting to see you vlog about your experiences of trying out different jobs using knowledge from your biology degree, and see how your knowledge can be applied in various industries, sort of like what PaigeY is currently doing - idk, just some content ideas maybe?
Just stating my personal opinions, since you did ask for feedback on your content. Feel free to disagree though, perhaps your target audience is no longer the same as before
she already has her career @@astronightsprincess
@@astronightsprincessI agree!
me too😭 I miss the more open holly who took us through her life journey be it uni or adulting or whatever 😩
this content just feels like you’re forcing your biology knowledge on us like a professor 😪 in my head I’m literally like “ I hear you but who asked though 😭✋”
I always loved the vlogs!😊
im sure this is a good video but im too depressed and hungover to injest information i need some lighthearted content to help me unwind from exam season stress
ngl you sound kind of preachy at times. you also included no links to the research papers referenced in the video, nor do you have the credibility and credentials of a sleep researcher / doctor with publications done on this. many comments have pointed this out in past videos and even in this video, on the need for citations. you've even commented previously saying you will look into it. this seems like a small thing but it really makes me question the extent to which you actually listen to your subscribers' feedback.
why did you disable the comments on your utterly strange video about the ''right'' mindset? Do you want people to share their opinion or not?!
Ngl I don’t go on UA-cam to watch science videos, I wanna watch chill relaxing content.
hi holly why did you disable comments for your previous video on failure & success?
Because she doesn't want constructive criticism
@@lt5371 oh :/ i was quite confused because by the time i saw the video, the comment section was already disabled. I'm not sure what happened before that but it just seemed weird that holly would suddenly disable her comment section since she doesn't usually do that
People were projecting their preferences on what she should be doing with her degree instead of respecting her own preferences and journey, and missing the point of the video.
@@rhythmicelegance4670 the overwhelming majority of those comments were about how Holly preached balance and yet didn't have balance herself throughout uni or when she trained for her first marathon and how overall the video seemed to lack depth on how to actually achieve success while maintaining work-life balance. There were a couple comments about the new content that Holly took offense to, but Holly takes offense to everything and has literally admitted that her family doesn't like to give her constructive criticism for that reason.
Really interesting. Thank you:)
Bryan Johnson wears a SomnoDent dental appliance during his sleep, which is used to help with obstructive sleep apnea. That could be improving his sleep more than any of the other things he is doing in his sleep routine.
I recently found Bryan out and listened to tons of his podcasts, his entire philosophy is really fascinating, I especially found useful his theories about not trusting the mind, firing the 20% rascal and surrendering to an algorithm/system that can better take care of us. I'm really curious about your take on what he's doing and his entire philosophy. Great video Holly ❤
I tend to go to bed around 11:45 p.m. and get out of bed at 6:30 a.m. on weekdays and around 7:00 a.m. on weekends and on holidays. I always leave all the lights off whenever I go to sleep because I prefer to sleep when it completely dark. I do not sleep well when lights are on. I take melatonin every day and you can buy it as a supplement in Canada at a pharmacy. You do not need a prescription.
that could be "one chapter" , another should be food&drink at "how many minutes/hours" before going to bad... and if jet-leg come between every item change in which direction ?
OMG! I'm doing a research on sleep and you post a video. Thank you so much, hope to hear new and useful info
I like vlogs better
I don’t think this content is what your audience is looking for…
AT ALL😭 I haven’t been a loyal subbie for 5 years for this , we feel in love with her , not her biology knowledge
Then unfollow her... Maybe she's grown, she's evolved and is interested in something deeper than daily vlogs.
I love seeing this science content, really great to see you use your expertise! I think citing some sources would make it even more professional but otherwise I really like this new direction.
I agree with @sola_a I guess you just can’t please everyone all the time.
Thx Holly for this informative video I learned a lot I love the way u explain stuff in a simple way keep going ❤️❤️
Wow I'm so early for the first time 😅...liked your video as usual ❤love you Holly❤❤
I hadn't heard of him. Thanks for the info :)
Holly, just to tell you that your channel is very good. It is sooo difficult to adapt and change the habits of people who are following you for years (I am one of them) I really like to see you trying things, keep up ! Carry on ! You will find your balance between vlogs and your new projets. It takes times, and bad reviews, but at some point you are going to find it. This video, for example, is better than the last one for me because it is a subject where every one can relate, and it gives tips to try. Yes, a lot of people are working on this subject, like movies, its always the same stories...it is the director who make it his own. I wish you the best of luck, and I'll be there like many of your subscribers. Love from France :-)
This came at the PERFECT time. I've noticed a decline in my quality of sleep recently and I can't wait to get back on track. Please do a video trying these out!
A lot of negative comments lately…I enjoy these sciency/self improvement videos (even if I don’t always agree with what you say) and I also enjoy your life vlogs
I’ve been working on my sleep schedule lately and learning about the heat is really interesting. I use my heater before bed because I like to be warm but maybe I shouldn’t be doing that…