Difference between revisions of "Sleep"
From Biohacking Wiki
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==Practices== | ==Practices== | ||
* Exercise | * Exercise | ||
− | + | ===4-7-8 Breathing === | |
Popularized by Dr. Andrew Weil, this breathing pattern has a large amount of anecdotal evidence pointing towards its being beneficial for both lowering anxiety and helping with sleep. | Popularized by Dr. Andrew Weil, this breathing pattern has a large amount of anecdotal evidence pointing towards its being beneficial for both lowering anxiety and helping with sleep. | ||
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# Exhale forcefully through the mouth while pursing the lips and making a "whoosh" sound, for 8 seconds | # Exhale forcefully through the mouth while pursing the lips and making a "whoosh" sound, for 8 seconds | ||
# Repeat this cycle 4 times | # Repeat this cycle 4 times | ||
+ | |||
==Therapies== | ==Therapies== | ||
==Supplements== | ==Supplements== |
Revision as of 22:39, 28 July 2019
Contents
Physiology - What Happens During Sleep
Light Sleep
Deep Sleep
REM Sleep
How to Increase Sleep Quality
Practices
- Exercise
4-7-8 Breathing
Popularized by Dr. Andrew Weil, this breathing pattern has a large amount of anecdotal evidence pointing towards its being beneficial for both lowering anxiety and helping with sleep.
Instructions
- Adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
- Fully empty lungs of air
- Breathe in quietly through the nose for 4 seconds
- Hold your breath for a count of 7 seconds
- Exhale forcefully through the mouth while pursing the lips and making a "whoosh" sound, for 8 seconds
- Repeat this cycle 4 times
Therapies
Supplements
- Melatonin
- 5-HTP - melatonin precursor [1]
- Magnesium (not malate, glycinate one of the best options)
- L-tryptophan
- GABA [2][1]
- forbose
- oxaloacetate
- L-tyrosine
- CBD
Combos
Doc parsley's Sleep remedy - https://store.docparsley.com/products/doc-parsley-sleep-remedy-single