longevity and

• 2 hours REM

• 2 hours deep sleep

• First REM cycle within 90mins of sleep start (amyloid plaque indicator)

• No more than 30mins awake in the night

• Less than 5mins latency (time to fall asleep)

• Above 90% sleep performance 

• HRV (depends on age): my goal is 50s or higher

• Resting heart rate: my goal is in the 40s-50s

• More than 6 hours sleep (cancer killing mechanisms activated)

1. Eat dinner early: I look to stop eating by 3:30pm in order to optimize for better sleep (especially low resting heart rate and higher heart rate variability)

2. Bedtime Routine | Start Wind Down 60-90mins Before Bed 

   • Tart Cherry Juice (with sparkling water): improves the quality and duration of sleep

   • meal prep (wash, weigh, cut fruits, veggies, nuts, seeds, legumes for morning)

   • no blue light, screens off - I like to use candles or smart circadian lightbulbs

   • read a book under zero blue light

   • stretching

   • face ice bath (10 to 30 seconds, 2 to 3 rounds)

   • skincare (skincare ritual)

   • take sleep supplements: magnesium L-threonate, L-theanine, melatonin if needed (ex: travel etc)

   • bedside red light therapy (spectrum of red light to target mitochondria 600-1000nm)

   • 10mins Pulsetto

   • breath work (4-6 breaths a minute)

   • listen to harmonic sounds (gongs, bowls etc)

TOOLS: Whoop, red light, reading light