Saw the video and snickered at the tape idea; but, thought "hey, I'll try it". I'm a week into it indoors and it really works. I found a paper tape for sensitive skin at CVS (a US pharmacy chain) that sticks really well but doesn't tear up my skin. So far, I'm not waking up in the middle of the night (as I usually do). Also, I'm more consistently waking up around 6am (instead of wanting to sleep later) feeling well-refreshed. No more bone dry mouth from periods of mouth breathing at night. Side note that I have sleep apnea and a CPAP and once upon a time tried a chinstrap which only resulted in a sore jaw; so, stopped using it. I haven't tried mouth taping yet on a backpacking trip (I don't carry the CPAP and just put up with crap sleep when I'm outdoors) but have a few trips coming up - looking forward to trying out mouth taping on those backpacking trips.
Another suggestion that's made a big difference for me: STRETCHING. Especially hamstrings, calves & co. after a long day of hiking. If I don't, the fatigue/soreness in my legs can keep me from falling asleep for longer.. And is also another way to calm the mind in the evening. Also, I feel much better in the morning. Thanks Chase!
Thanks for this. Not sure I could stand tape, but everything else is inviting. I am trying a bit of bedtime yoga as well. Not enough by itself so appreciate the tips.
On cold nights I like to get in my sleeping bag early with extra clothes on and only take them off once I start getting hot. It helps my body produce enough heat to warm up my sleeping bag so I can sleep more comfotably.
On the endless bag vs quilt debate, I've come to understand that sleep is a highly personal business. Many people sprawl when they sleep and find a mummy bag uncomfortably restricting. They greatly prefer using quilts, even when temperatures are low. On the other hand I sleep in a compact foetal position and actively prefer a small bag - my experiments with quilts were a failure. You'll find zealots on both sides of the debate but there really is no "right" answer - it very much depends on what works for you as an individual. So if you're new to hiking I highly encourage you to experiment and zero in on your own personal system. Don't be influenced by the way that many of the "cool" ultralight UA-camrs tend to sneer at bag-users - what works for others may not work for you. And because bags are more thermally efficient, the claimed weight advantages for quilts don't really add up in any case. Forget about fashion and go with the system that gives you the best night's sleep.
I've found I much prefer a quilt when it's not that cold. because they vent better. but when it's cold I'm basically a fetus inside of my sleeping bag womb
Awesome topic, sleep! So many of us struggle with sleep quality and quantity. The importance of a sleep ROUTINE cannot be overstated. Pick a time to go to sleep each night and stick to it within a half hour. Wake in a similar manner and limit daytime naps to 20-25 minutes, if needed and not after 2pm. Books like Breath and The Oxygen Advantage are invaluable in promoting this. Breath work, exercise and good nutrition (and timing of your last meal so you can get into a rest/digest mode) are keys to good sleep too. I continue to use the mouth taping method for sleep (and also for running and strenuous hiking). It has helped me improve my chronic sinus condition and eliminate my mouth breathing. Your 4:8 breath work, once I’m horizontal, is what I’ve practised for nearly two years now. It works and has improved both my sleep quality and duration. Great video and topic Chase!
I started sleeping on the floor on a futon mattress at home. All the time. It took a little getting used to, but I never wake up creaky and sore anymore. Then, when I am on the trail it isn't so much different. Pillow height makes the most difference, tho. My spine has to be lined up to get good rest. Also a very consistent stretching or Yoga routine EVERY morning. Then you can sleep anywhere. Thank you for your wonderful channel!!! I'm always inspired. I always learn something! YES to mouth breathing!!
I’m struggling with a decent pillow height (side sleeper). So far the sea to summit inflatable pillow is best because it doesn’t compress overnight but has anyone found any higher lightweight pillows? If my pillow isn’t high enough my shoulders start to hurt.
@@folksy8337 I was going to comment this on the video - I also need more height from a pillow and on my most recent backpacking trip I actually used two pillows stacked up. It’s only like 2-3 ounces more but it felt so much more comfortable! I need to think about a way to keep them together better but I think this is the direction I’m going in.
I also liked the James Nestor book, Breath. When I experimented with tape on my mouth, I found myself unable to breath easily when lying down, until I tried nasal strips, They really do help open the sinus passages and allow me to breath easily through my nose all night long. I think that alone has improved my sleep over the past several months at home.
The nose is a muscle. Just like any other muscle the less you use it the more it will need to be exercised to get to baseline again. Could explain unable to breathe right away.
Chase you are the man I listen to when I comes to functional outdoor equipment, I always find your perspective when it comes to the body passionate and provoking. Gaining wisdom from another student of the body. Yew!
I find temperature management and wind control being very important for a good night sleep. Isolating from the cold ground, being able to add warmth (buff, fleece,etc) or get a breeze going in really warm nights is crucial. In regards to wind, to find a protected spot, where your tent doesn't flap all night to be especially important. We all have had that over exposed sunset situation that turned into a night where you are waking up dreading the moment where your shelter will collapse, or just fly away, while singing "I believe I can fly". Edit: just adding don't camp too close to water, if you don't want a damp cold night
Mouth taping is an excellent idea. As a ENT doctor I recommend it to my patients and I do it myself. However, first have a check for nasal breathing problems such as a septal deviation, allergies or chronic sinusitis.
Tip for a torsolength, thick mat: empty out your pack and use it as a substitute mat for your legs. It's not much, but it does help to correct the quite substantial difference in height. On a different note, I often find it difficult to get comfortable when I'm still sweaty after a hot day, possibly still with sunscreen on my skin. There are few things that I dislike as severely as having to sleep in a sleeping bag while being all greasy and sticky. It is nearly impossible for me to sleep well under those conditions. Ideally I will wash myself before going to sleep, but sometimes that's not an option. In these cases, I prefer to sleep with long underwear, so that I don't get that sticky feeling of skin sticking to skin. Helps a lot.
I actually love using a torsolength mat because I sleep on my back and place my backpack under my knees. It puts my lower back in the proper position and means I don't need a bigger mat, saving weigth and space
@@pedrojorge2741 Yeah, it works pretty neat. The only problem I have with this setup is that the inner wall of my tent is too narrow on the head & toe part. With my inflatable torsolength mat I'm 8cm closer to that wall, resulting in my forehead pressing into the inner tent. In wet weather this becomes quite unnerving. But I guess I'll switch back to this system again, since the foam fold-out mats á la therma rest xlite sol just loose their plush after 5-10 days. After that, it feels like bedding down on some rocks over which I have placed a tissue :/
I feel the same way, but I also want to absolutely minimize how much my bare skin and hair touch my sleeping bag. The oil will get into the insulation and degrade it over time. I have the same down sleeping bag I bought in like 2009 or so and it looks the same and insulates me the same as it did then. It’s easier to keep something clean than it is to wash it. (In summer/warmer-weather) I use the lightest weight long sleeve top and long bottoms and sleep socks and gloves and a thin cap on my head. I wear heavier base layers to bed (but still base layers so I don’t over heat -which I have on nights sleeping in 10-15 degree F) to give me a bit of a boost insulation.
My best sleeps outdoors are near waterfalls and in the rain -- the white noise helps me out. Conversely, my worst nights are always moonless, windless nights where it's pitch black and you can hear every living creature within 100m...
For the pillow I like to use the compactor of my sleeping bag, flip it inside out and stuff my clothes in it and close it, it works really well and the inside of the compactor is soft on the skin.
I find my best nights sleep when I'm in the Backcountry completely alone. If I'm at a shelter or compsite where other folks are I feel like I'm on full alert for some reason and can't sleep at all. I sleep so well when completely alone. Anyone else?
I stop my pillow from sliding off the mat with an insect head net; just pop it over the end of the mat and tuck the pillow under the net. No more midnight pillow searching
It took me far too long to admit to myself that I sleep better without a pillow. Tried every brand/model. Do what works for you, not what you see everyone else on the trail doing
Good comment. Even at home I sleep with a very thin pillow and it's very comfortable. In my tent I often just use my puffer jacket as a pillow if I'm not wearing it. Otherwise whatever garment is handy. 😅
Several years ago I went through a series of 10 bodywork sessions called Rolfing. In one of the sessions, the therapist worked to open further the nostrils (using the tip of a little finger in a oiled glove). I was amazed at how much easier and fuller I could breathe! Somehow it also eased my background anxiety. And made sleep much better.
Rolfing for me was mostly not bad. Yet there were parts where my comment was "That's the most pain I have given consent to experiencing." Totally worth it! I look, feel/ able at least 20 years younger than my calander age! Getting "re-stacked" in the gravity field makes everything easier and more efficient. Less "wear and tear", more freedom, stamina, and potentially agility!
I use a nasal dilator to open my nostrils, which are collapsed due to a deviated septum. I have tried taping my mouth but I can keep it closed most nights using the dilators. They come in three sizes and you want to find the one that is most comfortable that will stay in.
The difference in brightness between sunlight and your phone is literally night and day. It’s not the light from your phone that is keeping you awake, it’s the content. Also, why are people worrying about the light from their phones after 6pm if during the summer it is daylight until past 9pm? (of course not everywhere in the world, but in a lot of places)
I just started using the thermarest compressible foam pillows and it's the best pillow I've ever used backpacking. It doesn't pack down that well but the sleep improvement is totally worth it.
Earplugs totally revolutionized my camping sleeps (the silicon ones made for sleeping). The chance of a bear coming into your tent at night is astronomically low (provided there isn’t a delicious steak in your tent). Plus the silicon earplugs don’t reduce decibels too much that you can’t hear anything. They just let you sleep
I've hated camping for most of my life. It kinda changed when I switched to hammock camping but even that was still a bit uncomfortable...till I got a pillow. I was preparing for a festival where I had to sleep in a tent so I bought a foam pad but noticed it was uncomfortable af. The 2nd night of experimenting I put a thin pillow under my head and all my discomfort went away, didn't even mind the pad being so thin. I went to Decathlon and bought a camping pillow for 15 euros, best 15 euros I've spent on camping gear so far. My down jacket was always hard, small and uncomfortable and clothes in a bag never did the trick either.
Hi Chase, I’ve been watching and using your videos for a big hike( for me) R2R in the Grand Canyon in a day. I’m on my second day after completing it and feel really good so thank you for your helpful videos. I felt really good all the way through until I reached the summit and was very nauseated, anything I can do to keep that from happening on my next big hikes? I kept hydrated but probably didn’t eat enough could that have been the issue? Sorry this didn’t relate to this video on sleep but I will defiantly use this video as well. Thank you so much for sharing your knowledge with all of us. Safe and Happy trails
I’ve got a video coming out in the next 2-3 weeks about breathing that I think you’ll find illuminating. It’s about altitude and breathing, which is my first assumption as the culprit for your nausea
I wonder if it was an electrolytes issue? Sometimes people hydrate a lot but without enough salty snacks or other supplementation, especially in the heat, your body doesn’t have what it needs.
THANK YOU for being so articulate about the ethical questions that are long overdue, about climbing commercialized peaks such as Everest. Your frank, forthright points--backed by concrete information--is valuable, and thank you for being respectful and assertive toward all involved. Peace.
Taping my mouth changed my life I’ve been doing it for 5 years used every type of tape The best tape is the waterproof athletic KT tape that you can find at CVS it’s waterproof so saliva doesn’t peel it and it always wont peel ur skin or lips The best ever
I've been experimenting with a lined stuff-sack as a pillow. Inside I put a gallon ziploc bag with air in it, but not full, and wrap my puffy around it. Nice adjustable lightweight pillow that makes multi-use of a few items.
It always takes me a few days out on the trail before I can sleep properly. I can't wait to try some of these tips. I had cloth masks with me last year (for the pandemic) and they worked as eye masks at night.
Hiya mate. Everything you asserted is correct: mouth-taping with vertically placed tape, head elevation, soft tissue collapse into the upper respiratory tract, an opened sleeping bag or quilt, thin pajamas to save your bag from dirt, oil and sweat, mittens, beanie over your eyes, ear plugs, etc. I would add a pee bottle if solo, stuff your spare clothes in a stuff sack for your pillow, a custom-made jaw splint, and always a light tent (Dyneema) in case the hut is noisey. I have 50+ years tramping knowledge and have acquired this by thinking about what is happening, my experience and experimentation. You are the best I've seen on the internet.
Quilts look great,I’d like to try one....not a fan of restricted mummy bags so use a large square one,more companies should make mummy and square bag options 🙂👍🏻
wow M8 - I am truly thankful for what you have taught in this video. I have a playlist called "BEST OF" that I save content to where I revisit the videos occasionally - because the information is both relevant and reliable - and I am prone to forgetting if I don't apply it often enough to form habits... this video just made it to that list. Thanks again for sharing this content. BTW, this Canadian can confirm that that mountain range does look like much of our geography.
I have the Neo Air "large" 3 1/4"thick, R3 insulation and love it as a frolicking side sleeper with a 20 degree quilt and PHAT inflatable pillow but have been cool a few times at freezing temps, a light microfiber fleece bag liner is in my future, nice blanky for cooking too. I'm so pleased how these days you really can hike at around 17#s dry pack weight and be very comfortable for a couple nights Used to be 2x that weight. I roll with a jackery too in the truck! Great to keep the cams rolling & drone up, nice piece of mind too, I could just squeeze enough juice out of it for a jump start too! life saver!. I have to say, the real bomb for me is the 6" foam mattress to lounger chair , extra blankets, pillow from home all snuggled under the hard topper covered 6' bed of my 4x4 Tundra! Much like your van I'll bet. Good as anything anywhere. . .wind, gone. . . more quiet, camp anywhere, and a MTB right in there to make up a few miles fast to get WAY OUT/UP there for the next adventure. . . Small thing not mentioned, setting up the tent/tarp in sheltered areas is key and setting it up TIGHT. No slack anywhere can really help keep the wind from flapping it around and driving you nuts. . . all night long, LOL! Cheers Brother man! Got a cool 4 x14,000' hiking show coming out this weekend, hope you stop by! I'm getting/testing a Mavic mini 3 Pro drone too, tiny and relatively quite. . . 4K. I'll fill you in if you know how that goes. The drone used skillfully and appropriately has really taken my stuff to the next level. . .
Beanie to block the light. Good. I've had all those eye shades, they all leak light. For twenty years now I just put a black t-shirt over my eyes, at home, camping, on a boat, on a plane. (If you're sleeping you don't care what you look like.) I don't wear ear plugs because they reduce sound, they don't eliminate it. Instead I'll listen to an audiobook that's full of description. (I also once lived above a disco. The first three months I couldn't sleep until they stopped the music at 3 am, the second three months I could sleep through the music, but when it stopped I would wake up and not be able to sleep. After 6 months finally I could sleep through anything. It's served me very well over the years since. . (The only downside is whenever I hear the tracks of that bad music I get a warm nostalgic feeling.) Snoring? Sleep on your side. It takes some getting used to. Do you snore? You'll never know. But if you snore you're not getting the best sleep. Tie your inflated pillow to the air mattress so it doesn't slide around. I used to stuff t-shirts into a really nice padded dry bag I could roll up with air inside. Good solution.... but nothing like an air pillow. All the ultralight backpackers I know of (the ones who saw their toothbrush handles off to save 3 grams? ) they all have full length air mattresses and an air pillow. Good sleep is not only really really important, it's a wonderful vacation we get to experience every night. The first month I was on the boat I would have land dreams; then waking up slowly I would realize that I was in the middle of the sea on a sailboat. Every time, I felt absolutely ecstatic. Waking up high in the mountains? Very similar.
Good vid, thank you. Chulo - earflap hat with tassles for tying. Could be a chulo or one of those down ones. Never without a chulo. Usually not an issue in summer in the low lands, but otherwise, I hate waking up because my cap either came off or shifted around (over my face or whatever). Really helps me sleep.
For a decade, I've struggled with heat management while sleeping. I sleep hot and tend to sweat and feel damp all night. I should mention that hiking in the northeast U.S. only exacerbates the problem because it's very humid here. The usual tricks of sticking arms and legs out don't work for me. I've found that I need to bring my quilt only up to my waste and wear an insulating layer on my torso for a bit, and then delayer and pull the quilt up to normal length once it gets cold enough. Even with this method, I never sleep deeply. My trouble sleeping really takes away from my experiences on trail and discourages me from even going out sometimes. I typically use a lighter quilt and colder pad that is closer in warmth to the evening lows as a result. I typically sleep in a t-shirt and boxers. Sometimes I wear socks and a buff/hat if needed. I'll wear more layers, like long jons if its cold enough, but for me, that's rare. But doing so has its own drawbacks because even I will get cold due to drafts, cold spots, or the quilt ends up not being warm enough. So, it's really difficult to manage. I'm open to ideas if anyone has any.
One thing I’ve done on cold nights in the outdoors is I’ll put my insulation layers inside my sleeping bag with me. I don’t necessarily put them covering me (which I have done when my sleeping bag was not quite enough warmth) but just having the down or synthetic insulation layer inside the sleeping bag fills the dead space so that there is less internal volume for my body to keep warm and it also is really nice to be able to put on the pre-warmed insulation layer straight from your nice warm sleeping bag.
Covering you mouth during sleep is a good idea during cold time. You nose can be filled with mucus, and you mouth breath, causing respiratory problems.
As someone who gets a clogged nose at night every so often, mouth taping just sounds very dangerous, I'll probably just wake up but it's still not a pleasant idea
One upside to a very thick air mattress is that you could very slightly deflate or just not fully fill the pad in order to make it softer or more complaint for side sleepers. I am 300 lbs but most ppl do not believe me when I say that. As someone so dense I feel that I benefit from a combination of soft and supportive and a slightly deflated pad did a great job of that bc of how the air and the limits of the pads dimensions .
I wrap a copper wire around each one of my toesies and then jam the wires into ground. The idea is I’ll either be grounded and meet god or get turned into crispy person and meet god. Either way I sleep like a baby
the secret to good nights sleep is not to hide the distractions, its to learn that distractions are a choice, nothing is a distraction unless you make it one
I can't wear earplugs practically at all because it creates pain in my ears next day especially and that's what the low probability of them even staying in my ears
I imagine the body adapts quickly but I see no reason to stop, it’s quite comfortable! I have heard of many people doing it every night for 10+ years and no need to stop
May I please ask where you are from originally? I'm listening to your accent carefully, and you could easily pass for a Kiwi (NZ). I'm thinking/wondering maybe Australian or Canadian origin? 🤔 I really enjoy listening to you!
I have the exped R8 extra long and extra wide. No issues whatsoever tossing and turning! My sleeping bag is extra long and extra wide Thermarest -18c. My house is next to the main steel lorry transport road from steelworks 24/7 and I sleep with all that noise with the window open. Never had a problem sleeping in a tent no matter how hard the wind is howling. I always end the night solo wild camping watching a good horror movie. A good horror always knocks me out lol.
I watched a video on the Olympus 4 on your site, but found so much more. Thank you for mentioning the book Breath - it's been a life changer - and just when I needed it.
Eye covers. Game change against a full moon or other intruding light such as artificial lights for you stealth "ditch campers" or car sleepers. In a ditch, a doubled over buff used as a blindfold, plus it feels like a hug around your eyes. Stray light is incredibly disruptive to sound sleep. An extra pillow just at your hip dip for side sleeping helps sopport your spine. In the olden days they would actually dig a little divot in the ground for their hip .
Seems odd doesn’t it? But then I tried it, it’s fine. There’s documented accounts from colonialists who witnessed South American native mothers closing the lips of a babies that mouth breath. So maybe it’s not as unnatural as it seems!
Whaaattt?!? So cool that you listen to Huberman! He’s so generous with the information and research he does for podcast listeners. I was familiar with a few of your tips and pleasantly surprised when I heard you mention him! Thanks for sharing, I’m really glad I found your content
Its strange for me a sleepbag is somewhat or entirly restricting. I like to sleep somewhat wide i gues in bed. But my sleep quality in a sleeping bag is always so much better than in bed. I sleep almost instantly in a sleeping bag because of the restricting wrapped like a baby. I dont use a matrass of any kind only a foam mat nothing fancy to have some isolation from the ground. The ground usually feels hard at first when your tenting again. But after a night im already got used to it again. And for my back and hips i wake up without any pain. If i sleep in my bed i always wake up with back pain, neck pain whatever i try.
Good sleep system kit, super comfy clothes, herbal tea if I have fuel/time/energy, put next days clothes in bag with me so they're not cold in morning, write journal. That usually does the trick. Audiobook on sleep timer if needed. Will try the nose breathing thing though! Wonder if there is a buff config where it will hold your mouth closed and cover your eyes at the same time!
@Chase Mountains another reason why people pee a lot is because the sleeping bag is not warm enough. When you are cold your epidermis contracts and the blood flow through skin and muscles is reduced -- most of the blood stays in the internal organs, and therefore more blood flows through the kidneys -- essentially filling your bladder quicker. So get a good sleeping bag :D
I hug a pillow at home and sleep kind of on tummy and side so if I don’t have something to hug I feel uncomfortable, took me a couple nights to figure out i needed to hug my clothing bag to sleep
Hey Chase, as an alternative to tape, you can buy a sleep apnea chin strap for about $30 which holds the mouth closed and anchors around the head. Weighs 50g. I’ve had mine for years to stop waking up with sore throats. Only downside is that it looks like you’re wearing underwear on your head 😅
Yeah, I tested out using earplugs and covering my eyes and it certainly helped. But when I went out for my first proper camping experience I forgot to bring them. OMG the wind and the flapping tent! Lol who said the grate outdoors is peaceful lol. My tip is don't forget stuff lol
Casually I'm watching this video before sleeping. I was hesitant about using a narrow sleeping pad where my arms didn't fit being a side sleeper, but turns out I can sleep in one on my back just fine. I suggest if you have friends who are also into backpacking you try to ask them to try a sleeping pad they have before you purchase one yourself.
3zone pads should be a thing so side sleepers have the contouring support soft in the shoulders firmer in the middle I have this sort of mattress at home and love it
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Mouth taping changed my sleep quality so much. It’s 100% worth trying.
really interesting, i will try. thanks for the odd tip
Tape or do not. There is no try.~Yoda 🤢.
Seriously, it is a game changer.
I tape my butthole too.
I just started doing it and the effect is amazing. And it’s much easier to get used to than I expected.
Saw the video and snickered at the tape idea; but, thought "hey, I'll try it". I'm a week into it indoors and it really works. I found a paper tape for sensitive skin at CVS (a US pharmacy chain) that sticks really well but doesn't tear up my skin. So far, I'm not waking up in the middle of the night (as I usually do). Also, I'm more consistently waking up around 6am (instead of wanting to sleep later) feeling well-refreshed. No more bone dry mouth from periods of mouth breathing at night. Side note that I have sleep apnea and a CPAP and once upon a time tried a chinstrap which only resulted in a sore jaw; so, stopped using it. I haven't tried mouth taping yet on a backpacking trip (I don't carry the CPAP and just put up with crap sleep when I'm outdoors) but have a few trips coming up - looking forward to trying out mouth taping on those backpacking trips.
Another suggestion that's made a big difference for me: STRETCHING. Especially hamstrings, calves & co. after a long day of hiking. If I don't, the fatigue/soreness in my legs can keep me from falling asleep for longer.. And is also another way to calm the mind in the evening. Also, I feel much better in the morning.
Thanks Chase!
So glad to hear this!
Thanks for this. Not sure I could stand tape, but everything else is inviting. I am trying a bit of bedtime yoga as well. Not enough by itself so appreciate the tips.
Starting using tape at home, seems like it could have potential 👍
On cold nights I like to get in my sleeping bag early with extra clothes on and only take them off once I start getting hot. It helps my body produce enough heat to warm up my sleeping bag so I can sleep more comfotably.
On the endless bag vs quilt debate, I've come to understand that sleep is a highly personal business. Many people sprawl when they sleep and find a mummy bag uncomfortably restricting. They greatly prefer using quilts, even when temperatures are low. On the other hand I sleep in a compact foetal position and actively prefer a small bag - my experiments with quilts were a failure.
You'll find zealots on both sides of the debate but there really is no "right" answer - it very much depends on what works for you as an individual. So if you're new to hiking I highly encourage you to experiment and zero in on your own personal system.
Don't be influenced by the way that many of the "cool" ultralight UA-camrs tend to sneer at bag-users - what works for others may not work for you. And because bags are more thermally efficient, the claimed weight advantages for quilts don't really add up in any case. Forget about fashion and go with the system that gives you the best night's sleep.
agreed. I started with bags but changed to quilts and a very wide sleeping mat. there's no right or wrong
I've found I much prefer a quilt when it's not that cold. because they vent better.
but when it's cold I'm basically a fetus inside of my sleeping bag womb
Personally, if its a cold night I love the feeling of a mummy bag cinched up as tight as it can so only my mouth and eyes are exposed.
Awesome topic, sleep! So many of us struggle with sleep quality and quantity.
The importance of a sleep ROUTINE cannot be overstated. Pick a time to go to sleep each night and stick to it within a half hour. Wake in a similar manner and limit daytime naps to 20-25 minutes, if needed and not after 2pm. Books like Breath and The Oxygen Advantage are invaluable in promoting this. Breath work, exercise and good nutrition (and timing of your last meal so you can get into a rest/digest mode) are keys to good sleep too. I continue to use the mouth taping method for sleep (and also for running and strenuous hiking). It has helped me improve my chronic sinus condition and eliminate my mouth breathing. Your 4:8 breath work, once I’m horizontal, is what I’ve practised for nearly two years now. It works and has improved both my sleep quality and duration. Great video and topic Chase!
I started sleeping on the floor on a futon mattress at home. All the time. It took a little getting used to, but I never wake up creaky and sore anymore. Then, when I am on the trail it isn't so much different. Pillow height makes the most difference, tho. My spine has to be lined up to get good rest. Also a very consistent stretching or Yoga routine EVERY morning. Then you can sleep anywhere. Thank you for your wonderful channel!!! I'm always inspired. I always learn something! YES to mouth breathing!!
I’m struggling with a decent pillow height (side sleeper). So far the sea to summit inflatable pillow is best because it doesn’t compress overnight but has anyone found any higher lightweight pillows? If my pillow isn’t high enough my shoulders start to hurt.
@@folksy8337 I was going to comment this on the video - I also need more height from a pillow and on my most recent backpacking trip I actually used two pillows stacked up. It’s only like 2-3 ounces more but it felt so much more comfortable! I need to think about a way to keep them together better but I think this is the direction I’m going in.
I also liked the James Nestor book, Breath. When I experimented with tape on my mouth, I found myself unable to breath easily when lying down, until I tried nasal strips, They really do help open the sinus passages and allow me to breath easily through my nose all night long. I think that alone has improved my sleep over the past several months at home.
The nose is a muscle. Just like any other muscle the less you use it the more it will need to be exercised to get to baseline again. Could explain unable to breathe right away.
I never expected to come away from this video saying I will tape my mouth up but there you have it! Always learning, thanks Chase!
I’ve done it for a few months as well. I notice a difference.
Chase you are the man I listen to when I comes to functional outdoor equipment, I always find your perspective when it comes to the body passionate and provoking. Gaining wisdom from another student of the body. Yew!
I find temperature management and wind control being very important for a good night sleep. Isolating from the cold ground, being able to add warmth (buff, fleece,etc) or get a breeze going in really warm nights is crucial. In regards to wind, to find a protected spot, where your tent doesn't flap all night to be especially important. We all have had that over exposed sunset situation that turned into a night where you are waking up dreading the moment where your shelter will collapse, or just fly away, while singing "I believe I can fly".
Edit: just adding don't camp too close to water, if you don't want a damp cold night
I have to know what trail/mountain this was and where it is, it’s so beautiful there
I do the 4 7 8 breathing routine before bed and it really helps.
Trying to tense all the muscles in my body and then letting go helps me relax, it makes it easier to fall asleep afterwards..
nice, i like that!
Mouth taping is an excellent idea. As a ENT doctor I recommend it to my patients and I do it myself. However, first have a check for nasal breathing problems such as a septal deviation, allergies or chronic sinusitis.
And what if I have a septum deviation? Would nasal strips solve the problem?
@@azbacnikorange not really; the best option is surgery
Tip for a torsolength, thick mat: empty out your pack and use it as a substitute mat for your legs. It's not much, but it does help to correct the quite substantial difference in height.
On a different note, I often find it difficult to get comfortable when I'm still sweaty after a hot day, possibly still with sunscreen on my skin. There are few things that I dislike as severely as having to sleep in a sleeping bag while being all greasy and sticky. It is nearly impossible for me to sleep well under those conditions. Ideally I will wash myself before going to sleep, but sometimes that's not an option. In these cases, I prefer to sleep with long underwear, so that I don't get that sticky feeling of skin sticking to skin. Helps a lot.
I actually love using a torsolength mat because I sleep on my back and place my backpack under my knees. It puts my lower back in the proper position and means I don't need a bigger mat, saving weigth and space
@@pedrojorge2741 Yeah, it works pretty neat. The only problem I have with this setup is that the inner wall of my tent is too narrow on the head & toe part. With my inflatable torsolength mat I'm 8cm closer to that wall, resulting in my forehead pressing into the inner tent. In wet weather this becomes quite unnerving. But I guess I'll switch back to this system again, since the foam fold-out mats á la therma rest xlite sol just loose their plush after 5-10 days. After that, it feels like bedding down on some rocks over which I have placed a tissue :/
I feel the same way, but I also want to absolutely minimize how much my bare skin and hair touch my sleeping bag. The oil will get into the insulation and degrade it over time. I have the same down sleeping bag I bought in like 2009 or so and it looks the same and insulates me the same as it did then. It’s easier to keep something clean than it is to wash it. (In summer/warmer-weather) I use the lightest weight long sleeve top and long bottoms and sleep socks and gloves and a thin cap on my head. I wear heavier base layers to bed (but still base layers so I don’t over heat -which I have on nights sleeping in 10-15 degree F) to give me a bit of a boost insulation.
My best sleeps outdoors are near waterfalls and in the rain -- the white noise helps me out. Conversely, my worst nights are always moonless, windless nights where it's pitch black and you can hear every living creature within 100m...
For the pillow I like to use the compactor of my sleeping bag, flip it inside out and stuff my clothes in it and close it, it works really well and the inside of the compactor is soft on the skin.
I find my best nights sleep when I'm in the Backcountry completely alone. If I'm at a shelter or compsite where other folks are I feel like I'm on full alert for some reason and can't sleep at all. I sleep so well when completely alone. Anyone else?
I sleep much better alone as well :)
I have the same way
100%
And me. Thanks good videos.
I know a sleep coach in the UK who works with some of the world's most elite athletes. He recommends that you tape your mouth.
I stop my pillow from sliding off the mat with an insect head net; just pop it over the end of the mat and tuck the pillow under the net. No more midnight pillow searching
thats a hot take! thanks Dierijk!
Do you wake up with a net pattern on your face? :D
It took me far too long to admit to myself that I sleep better without a pillow. Tried every brand/model. Do what works for you, not what you see everyone else on the trail doing
Good comment. Even at home I sleep with a very thin pillow and it's very comfortable.
In my tent I often just use my puffer jacket as a pillow if I'm not wearing it. Otherwise whatever garment is handy. 😅
Several years ago I went through a series of 10 bodywork sessions called Rolfing. In one of the sessions, the therapist worked to open further the nostrils (using the tip of a little finger in a oiled glove). I was amazed at how much easier and fuller I could breathe! Somehow it also eased my background anxiety. And made sleep much better.
I’ve never been Rolfed but I hear good things!
I have heard Rolfing is absolute hell but worth every min of pain afterwards.
Rolfing for me was mostly not bad. Yet there were parts where my comment was "That's the most pain I have given consent to experiencing."
Totally worth it! I look, feel/ able at least 20 years younger than my calander age!
Getting "re-stacked" in the gravity field makes everything easier and more efficient. Less "wear and tear", more freedom, stamina, and potentially agility!
I use a nasal dilator to open my nostrils, which are collapsed due to a deviated septum. I have tried taping my mouth but I can keep it closed most nights using the dilators. They come in three sizes and you want to find the one that is most comfortable that will stay in.
The difference in brightness between sunlight and your phone is literally night and day. It’s not the light from your phone that is keeping you awake, it’s the content. Also, why are people worrying about the light from their phones after 6pm if during the summer it is daylight until past 9pm? (of course not everywhere in the world, but in a lot of places)
I just started using the thermarest compressible foam pillows and it's the best pillow I've ever used backpacking. It doesn't pack down that well but the sleep improvement is totally worth it.
I've read some really good reviews of this pillow from other hikers.
The nose breathing technique is very powerful,...thanks for the tips Chase, as always, merci beaucoup ;)
Earplugs totally revolutionized my camping sleeps (the silicon ones made for sleeping). The chance of a bear coming into your tent at night is astronomically low (provided there isn’t a delicious steak in your tent). Plus the silicon earplugs don’t reduce decibels too much that you can’t hear anything. They just let you sleep
I recently decided that i can't camp in bear country unless someone can tape their snouts.
being someone with athsma and allergies, taping my mouth would probably kill me lol
I've hated camping for most of my life. It kinda changed when I switched to hammock camping but even that was still a bit uncomfortable...till I got a pillow. I was preparing for a festival where I had to sleep in a tent so I bought a foam pad but noticed it was uncomfortable af. The 2nd night of experimenting I put a thin pillow under my head and all my discomfort went away, didn't even mind the pad being so thin. I went to Decathlon and bought a camping pillow for 15 euros, best 15 euros I've spent on camping gear so far. My down jacket was always hard, small and uncomfortable and clothes in a bag never did the trick either.
Hi Chase, I’ve been watching and using your videos for a big hike( for me) R2R in the Grand Canyon in a day. I’m on my second day after completing it and feel really good so thank you for your helpful videos. I felt really good all the way through until I reached the summit and was very nauseated, anything I can do to keep that from happening on my next big hikes? I kept hydrated but probably didn’t eat enough could that have been the issue? Sorry this didn’t relate to this video on sleep but I will defiantly use this video as well. Thank you so much for sharing your knowledge with all of us. Safe and Happy trails
I’ve got a video coming out in the next 2-3 weeks about breathing that I think you’ll find illuminating. It’s about altitude and breathing, which is my first assumption as the culprit for your nausea
I wonder if it was an electrolytes issue? Sometimes people hydrate a lot but without enough salty snacks or other supplementation, especially in the heat, your body doesn’t have what it needs.
@@mahjimoh good thought. I find that when I use electrolyte replacements my mild discomfort/nausea disappears.
A lot of people would like me to tape my mouth shut.
i can confirm mouth taping improving sleep. and also that it stopped peeing during the night. it is a game changer.
THANK YOU for being so articulate about the ethical questions that are long overdue, about climbing commercialized peaks such as Everest. Your frank, forthright points--backed by concrete information--is valuable, and thank you for being respectful and assertive toward all involved. Peace.
"Mouth breather" has a different vibe to it after seeing Stranger Things 🙂
They’ve done the world a great service hahahha
Taping my mouth changed my life
I’ve been doing it for 5 years used every type of tape
The best tape is the waterproof athletic KT tape that you can find at CVS
it’s waterproof so saliva doesn’t peel it and it always wont peel ur skin or lips
The best ever
I've been experimenting with a lined stuff-sack as a pillow. Inside I put a gallon ziploc bag with air in it, but not full, and wrap my puffy around it. Nice adjustable lightweight pillow that makes multi-use of a few items.
It always takes me a few days out on the trail before I can sleep properly. I can't wait to try some of these tips. I had cloth masks with me last year (for the pandemic) and they worked as eye masks at night.
Literally moments before you said, this place has Canadian vibes I was wondering if you were in Canada. The Canadian Rockies are on my doorstep.
Hiya mate. Everything you asserted is correct: mouth-taping with vertically placed tape, head elevation, soft tissue collapse into the upper respiratory tract, an opened sleeping bag or quilt, thin pajamas to save your bag from dirt, oil and sweat, mittens, beanie over your eyes, ear plugs, etc. I would add a pee bottle if solo, stuff your spare clothes in a stuff sack for your pillow, a custom-made jaw splint, and always a light tent (Dyneema) in case the hut is noisey. I have 50+ years tramping knowledge and have acquired this by thinking about what is happening, my experience and experimentation.
You are the best I've seen on the internet.
Whoa thanks mate!
Quilts look great,I’d like to try one....not a fan of restricted mummy bags so use a large square one,more companies should make mummy and square bag options 🙂👍🏻
Ear plugs.... so you won't HEAR the 170 pound Timberwolf arriving at 3 AM.
wow M8 - I am truly thankful for what you have taught in this video. I have a playlist called "BEST OF" that I save content to where I revisit the videos occasionally - because the information is both relevant and reliable - and I am prone to forgetting if I don't apply it often enough to form habits... this video just made it to that list. Thanks again for sharing this content. BTW, this Canadian can confirm that that mountain range does look like much of our geography.
I have the Neo Air "large" 3 1/4"thick, R3 insulation and love it as a frolicking side sleeper with a 20 degree quilt and PHAT inflatable pillow but have been cool a few times at freezing temps, a light microfiber fleece bag liner is in my future, nice blanky for cooking too. I'm so pleased how these days you really can hike at around 17#s dry pack weight and be very comfortable for a couple nights Used to be 2x that weight. I roll with a jackery too in the truck! Great to keep the cams rolling & drone up, nice piece of mind too, I could just squeeze enough juice out of it for a jump start too! life saver!. I have to say, the real bomb for me is the 6" foam mattress to lounger chair , extra blankets, pillow from home all snuggled under the hard topper covered 6' bed of my 4x4 Tundra! Much like your van I'll bet. Good as anything anywhere. . .wind, gone. . . more quiet, camp anywhere, and a MTB right in there to make up a few miles fast to get WAY OUT/UP there for the next adventure. . . Small thing not mentioned, setting up the tent/tarp in sheltered areas is key and setting it up TIGHT. No slack anywhere can really help keep the wind from flapping it around and driving you nuts. . . all night long, LOL! Cheers Brother man! Got a cool 4 x14,000' hiking show coming out this weekend, hope you stop by! I'm getting/testing a Mavic mini 3 Pro drone too, tiny and relatively quite. . . 4K. I'll fill you in if you know how that goes. The drone used skillfully and appropriately has really taken my stuff to the next level. . .
Beanie to block the light. Good. I've had all those eye shades, they all leak light. For twenty years now I just put a black t-shirt over my eyes, at home, camping, on a boat, on a plane. (If you're sleeping you don't care what you look like.) I don't wear ear plugs because they reduce sound, they don't eliminate it. Instead I'll listen to an audiobook that's full of description. (I also once lived above a disco. The first three months I couldn't sleep until they stopped the music at 3 am, the second three months I could sleep through the music, but when it stopped I would wake up and not be able to sleep. After 6 months finally I could sleep through anything. It's served me very well over the years since. . (The only downside is whenever I hear the tracks of that bad music I get a warm nostalgic feeling.)
Snoring? Sleep on your side. It takes some getting used to. Do you snore? You'll never know. But if you snore you're not getting the best sleep.
Tie your inflated pillow to the air mattress so it doesn't slide around. I used to stuff t-shirts into a really nice padded dry bag I could roll up with air inside. Good solution.... but nothing like an air pillow. All the ultralight backpackers I know of (the ones who saw their toothbrush handles off to save 3 grams? ) they all have full length air mattresses and an air pillow. Good sleep is not only really really important, it's a wonderful vacation we get to experience every night. The first month I was on the boat I would have land dreams; then waking up slowly I would realize that I was in the middle of the sea on a sailboat. Every time, I felt absolutely ecstatic. Waking up high in the mountains? Very similar.
Good vid, thank you.
Chulo - earflap hat with tassles for tying. Could be a chulo or one of those down ones. Never without a chulo. Usually not an issue in summer in the low lands, but otherwise, I hate waking up because my cap either came off or shifted around (over my face or whatever). Really helps me sleep.
For a decade, I've struggled with heat management while sleeping. I sleep hot and tend to sweat and feel damp all night. I should mention that hiking in the northeast U.S. only exacerbates the problem because it's very humid here. The usual tricks of sticking arms and legs out don't work for me. I've found that I need to bring my quilt only up to my waste and wear an insulating layer on my torso for a bit, and then delayer and pull the quilt up to normal length once it gets cold enough. Even with this method, I never sleep deeply. My trouble sleeping really takes away from my experiences on trail and discourages me from even going out sometimes. I typically use a lighter quilt and colder pad that is closer in warmth to the evening lows as a result. I typically sleep in a t-shirt and boxers. Sometimes I wear socks and a buff/hat if needed. I'll wear more layers, like long jons if its cold enough, but for me, that's rare. But doing so has its own drawbacks because even I will get cold due to drafts, cold spots, or the quilt ends up not being warm enough. So, it's really difficult to manage. I'm open to ideas if anyone has any.
I actually don't mind sleeping with my head downhill. However for perfect outdoors sleep I have an inflatable pillow, and an eye mask.
Mate, completely off topic, but were did you film this?
Cadí Moixero in Spain. Just a couple of hours from Barcelona
@@ChaseMountains it's absolutely gorgeous!
One thing I’ve done on cold nights in the outdoors is I’ll put my insulation layers inside my sleeping bag with me. I don’t necessarily put them covering me (which I have done when my sleeping bag was not quite enough warmth) but just having the down or synthetic insulation layer inside the sleeping bag fills the dead space so that there is less internal volume for my body to keep warm and it also is really nice to be able to put on the pre-warmed insulation layer straight from your nice warm sleeping bag.
Covering you mouth during sleep is a good idea during cold time. You nose can be filled with mucus, and you mouth breath, causing respiratory problems.
As someone who gets a clogged nose at night every so often, mouth taping just sounds very dangerous, I'll probably just wake up but it's still not a pleasant idea
One upside to a very thick air mattress is that you could very slightly deflate or just not fully fill the pad in order to make it softer or more complaint for side sleepers. I am 300 lbs but most ppl do not believe me when I say that. As someone so dense I feel that I benefit from a combination of soft and supportive and a slightly deflated pad did a great job of that bc of how the air and the limits of the pads dimensions .
Are you still using the foam pad you cut or did you regret that choice?
I still didn't buy one myself because I also felt it was too bulky.
I bring a small section of rubber cabinet liner to go in between my pillow and sleeping pad, which keeps my pillow from sliding off all night.
I will try that tape for my snoring problem :-) Thanks!
I wrap a copper wire around each one of my toesies and then jam the wires into ground. The idea is I’ll either be grounded and meet god or get turned into crispy person and meet god. Either way I sleep like a baby
the secret to good nights sleep is not to hide the distractions, its to learn that distractions are a choice, nothing is a distraction unless you make it one
Thank you! You always have very informative videos!! Appreciate you like no other!!! Hope you had a good nights sleep
Ironicly I had a terrible night sleep 🫣 but it’s been all zzzzzzzs since then thankyou!
I can't wear earplugs practically at all because it creates pain in my ears next day especially and that's what the low probability of them even staying in my ears
Personally I think whatever you do unless really tired you’ll always sleep outdoors with that one eye open ☺️👍🏻
Oh I know that place, it's not legal to camp there hahah
Glad you didn't get caught
Me too!
I am a new subscriber from New Zealand and really like the tape along the mouth
Mate there is not a word that comes out of your mouth that doesn’t make sense!
the are filter to put on your phone. external but also software filters
Let's face it' unless you are totally pooped sleep is a luxury.
Nice video. Will you always have to tape your mouth at night or do you eventually start breathing through your nose without the tape?
I imagine the body adapts quickly but I see no reason to stop, it’s quite comfortable! I have heard of many people doing it every night for 10+ years and no need to stop
May I please ask where you are from originally?
I'm listening to your accent carefully, and you could easily pass for a Kiwi (NZ).
I'm thinking/wondering maybe Australian or Canadian origin? 🤔
I really enjoy listening to you!
You are correct he is an Australian
I have the exped R8 extra long and extra wide. No issues whatsoever tossing and turning! My sleeping bag is extra long and extra wide Thermarest -18c. My house is next to the main steel lorry transport road from steelworks 24/7 and I sleep with all that noise with the window open. Never had a problem sleeping in a tent no matter how hard the wind is howling. I always end the night solo wild camping watching a good horror movie. A good horror always knocks me out lol.
Taping the mouth of strangers in a hut is a no-go...right?
I’ve seen worse things done to unwitting snorers
Weed gummies help me get a solid sleep up in the alpine.
Love your videos bro. 👍🏼
I watched a video on the Olympus 4 on your site, but found so much more. Thank you for mentioning the book Breath - it's been a life changer - and just when I needed it.
Eye covers. Game change against a full moon or other intruding light such as artificial lights for you stealth "ditch campers" or car sleepers. In a ditch, a doubled over buff used as a blindfold, plus it feels like a hug around your eyes. Stray light is incredibly disruptive to sound sleep.
An extra pillow just at your hip dip for side sleeping helps sopport your spine. In the olden days they would actually dig a little divot in the ground for their hip .
Taping the mouth is so unnatural!
Seems odd doesn’t it? But then I tried it, it’s fine. There’s documented accounts from colonialists who witnessed South American native mothers closing the lips of a babies that mouth breath. So maybe it’s not as unnatural as it seems!
Whaaattt?!? So cool that you listen to Huberman! He’s so generous with the information and research he does for podcast listeners. I was familiar with a few of your tips and pleasantly surprised when I heard you mention him! Thanks for sharing, I’m really glad I found your content
Canadian vibe!! yes!!
Its strange for me a sleepbag is somewhat or entirly restricting. I like to sleep somewhat wide i gues in bed. But my sleep quality in a sleeping bag is always so much better than in bed. I sleep almost instantly in a sleeping bag because of the restricting wrapped like a baby. I dont use a matrass of any kind only a foam mat nothing fancy to have some isolation from the ground. The ground usually feels hard at first when your tenting again. But after a night im already got used to it again. And for my back and hips i wake up without any pain. If i sleep in my bed i always wake up with back pain, neck pain whatever i try.
Good sleep system kit, super comfy clothes, herbal tea if I have fuel/time/energy, put next days clothes in bag with me so they're not cold in morning, write journal. That usually does the trick. Audiobook on sleep timer if needed. Will try the nose breathing thing though! Wonder if there is a buff config where it will hold your mouth closed and cover your eyes at the same time!
@Chase Mountains another reason why people pee a lot is because the sleeping bag is not warm enough. When you are cold your epidermis contracts and the blood flow through skin and muscles is reduced -- most of the blood stays in the internal organs, and therefore more blood flows through the kidneys -- essentially filling your bladder quicker.
So get a good sleeping bag :D
Im going to climb the highest mountain in the Philippines and im so glad I have watched your videos. 😍
nose breathing is a life changer - I loved the book Breath (the waking up to go to bathroom is also mentioned there)
Hi Chase .Awesome topic, sleep!!!
What did we wear to sleep more comfortably in the sleepingbag in winter and summer?
I hug a pillow at home and sleep kind of on tummy and side so if I don’t have something to hug I feel uncomfortable, took me a couple nights to figure out i needed to hug my clothing bag to sleep
Hey Chase, as an alternative to tape, you can buy a sleep apnea chin strap for about $30 which holds the mouth closed and anchors around the head. Weighs 50g. I’ve had mine for years to stop waking up with sore throats. Only downside is that it looks like you’re wearing underwear on your head 😅
I’ve been sleeping with ear plugs for a while now. They mainly dampen (not cancel) the noise in my experience. I’ve really enjoyed them!
What kind of ear plugs do you recommend
Ahh nothing special man just whatever I find in the pharmacy!
Yeah, I tested out using earplugs and covering my eyes and it certainly helped. But when I went out for my first proper camping experience I forgot to bring them. OMG the wind and the flapping tent! Lol who said the grate outdoors is peaceful lol. My tip is don't forget stuff lol
Thanks.
The taping the mouth at night before you go to bed seems like a good idea.
Except I don’t like dying. 🤣🤣🤣
I do a vacuum seat with my tongue behind my teeth.
Hubermann is a flow of good ideas. Once stuffed a load of hay under the tent. Perfect
Casually I'm watching this video before sleeping. I was hesitant about using a narrow sleeping pad where my arms didn't fit being a side sleeper, but turns out I can sleep in one on my back just fine.
I suggest if you have friends who are also into backpacking you try to ask them to try a sleeping pad they have before you purchase one yourself.
3zone pads should be a thing so side sleepers have the contouring support soft in the shoulders firmer in the middle I have this sort of mattress at home and love it
some brilliant advice especially with the apnea and circadian rhythm info, many thanks
I test out new sleep systems in my home office (napping) before committing to keeping them and taking them camping with me.
Andrew Huberman's podcast is amazing!
Your breathing suggestion really works. Thanks.
Have any tips for altitude. Can't sleep well with altitude.