28/09/2025
Interesting study if you exercise intensely within 2hrs before sleep it can negatively impact on it..
Yoga or light walk before sleep doesnt effect good sleep.. Bryan Johnson put different names to his different personalities so he can self talk to himself before bed.. so you dont have loop thoughts in your head that disrupt your sleep.. walk yourself off the anxieties of the day 1 hr before bed.. Im def going to try this to calm myself down to reduce resting heart rest to get the best sleep as possible.
Resting heart rate is a marker of health
Eating earlier before bed, learn to get comfortable with being hungry.. eat dinner 2 hrs before sleep or skip dinner.. intermittent fasting works wonders here.
Wind down routine screens off 60 mins before sleep its an addiction..withdrawal symptoms is common, reading a book, light walk, stop to create fomo, breathing yoga exercises.
No emails after 8pm is going to be my new protocol.
So here I go!!!
If you decide to try this please let me know so we can compare results.. help keep each other motivated..
Link to study: https://www.nature.com/articles/s41467-025-58271-x
https://youtu.be/LPzRwzivklA?si=RplCidWPoLQx2eiJ
Exercise is essential for health, but strenuous evening exercise may disrupt sleep. Here, using 4-million nights of objective data, the authors show strenuous exercise ending within 4āhours of bedtime is associated with disruptions to subsequent sleep and nocturnal autonomic function.
