Jak osiągnąć 70% głębokiej fazy snu?

Key wellness + sleep strategies (for maximizing deep sleep/REM and minimizing night waking)

Sleep window + wake time routine

• Aim for an earlier bedtime, targeting 8:00–9:30 p.m. (earlier is emphasized as it increases deep/REM percentage).
• Keep a consistent wake time using an alarm (speaker example: 4:44 a.m.).
• Avoid “lying in” after a poor night. The body may regulate, but consistency is said to help shift sleep phases toward deeper sleep.

Meal timing + hydration boundaries

• Use a solid-food cutoff:
  • Last solid food ~6:00 p.m. (ideally finish by 6:15–6:30 p.m.).
• Avoid drinking after the evening meal.
  • Water/tea/alcohol are described as worsening sleep quality and making sleep shallower.
• Avoid “sleep helper” drinks/food late at night.

Phone/light cutoff + airplane mode wind-down

• Turn on airplane mode about 8:00–8:30 p.m. (or up to 9:00 p.m. if needed).
• In the final hour before bed, avoid phone/laptop/TV lighting.
• Replace stimulation with calming signals:
  • Candles
  • Meditation music
  • Scents/incense
  • Optionally a book (instead of screens)

Alcohol and stimulants: avoid for deeper sleep

• Avoid alcohol (claimed to make sleep more shallow).
• Avoid tea “to help sleep,” including late-day tea.
• Avoid caffeine after ~2:00 p.m.
  • The speaker notes caffeine can linger up to ~12 hours, and caffeine is blamed for “dramatic” sleep quality changes.
• Special note: the speaker says green tea caused sinus/allergy-like symptoms for them; they recommend avoiding it in their context (especially in winter).

Bedroom environment: darkness + quiet + oxygen

• Make the bedroom 100% dark:
  • thick curtains/blinds and/or an eye mask (speaker suggests natural/nontoxic materials and even weighted/pressing options).
• Use earplugs if noise is an issue.
• Keep the room cool and ventilated:
  • open windows before sleep; emphasize oxygen and cooler temperature.

Body relaxation tools

• Acupressure/spike mat (“Prana mat”) for muscle relaxation and faster sleep onset.
• Cold shower / warm-to-cold contrast before bed:
  • warm first, then cold, to calm heart rate and help sleep.
• Wim Hof breathing is mentioned as an add-on for falling asleep.
• When insomnia happens: the suggestion is to use these relaxation methods rather than relying on sleep pills.

Sleep position + minimizing movement

• If possible, sleep with minimal movement to improve sleep depth.
• Preferred positions:
  • On the back (best alignment for the speaker)
  • If not: left side is recommended as an alternative
• Morning check:
  • If you wake in a different position than you fell asleep in, it may indicate restless/light sleep.

---

“Biohacking” devices mentioned (used selectively)

Sleep monitoring

• Sleep analyzer under the mattress (speaker used it to track sleep phases).
  • Recommended use: test intermittently, not continuously, because they believe it can affect sleep (via Bluetooth/electromagnetic fields).

Grounding / anti-radiation ideas

• Mentions grounding sheets and “anti-radiators,” with claims about water veins and electromagnetic “smog.”
• Bedroom guidance: remove/avoid devices (no TV/phone in the bedroom; use a classic alarm clock).

Cooling method

• Mentions a cold-water cooling/blanket system (ChiliPad-like concept), but also warns it can add EM fields and says they ultimately don’t recommend it.

Comfort equipment (hardware)

• Recommends “sleep foundation” gear:
  • Orthopedic ventilated pillow (optional cooling gel)
  • Good mattress (firm; rotatable for comfort/airflow)
  • Weighted sensory blanket (Gravity-style) to improve settling and sleep depth

---

Supplements / pharmaceuticals stance

• Strong preference: don’t use supplements routinely.
• Rationale: supplements are framed as a business and potentially create dependence.
• If trouble falling asleep:
  • Ashwagandha (speaker uses it; described as deepening sleep but making mornings harder; warns about tolerance/dependence if used daily long-term)
  • L-tryptophan is mentioned as a serotonin-related add-on (though they generally prefer not to supplement)
• Discouraged:
  • Melatonin
  • “teas” or other pharmacy-style sleep aids

---

Productivity / power habit (indirect)

• Emphasis on consistency: sleep rituals and early bedtime are framed as improving daily energy and performance.
• If something delays bedtime (work/responsibilities), they suggest adjusting the schedule to keep bedtime early:
  • cite 10 p.m. as the latest, and warn against going past 11 p.m.

---

Presenters or sources mentioned

• Dawid (associated with their group/training)
• Wim Hof (breathing technique referenced)
• Chinese medicine (biological clock / organ timing referenced)
• Dr. Hawkins (referenced in context of calibration “scores”)
• Nikola Tesla (referenced in relation to “anti-radiators” and books)

---

Companies / products referenced

• Helpmate Sleep Analyzer (sleep phase device)
• DreamCloud (orthopedic pillow)
• Hilding (mattress referenced)
• Gravity Blanket (weighted sensory blanket)
• Olinese (ashwagandha brand referenced)
• ChiliPad / cold-water cooling pad (device type mentioned)