Tag

sleep

Best Sleep Protocols with Simba and Bryan Johnson

All my aches and pains of late have made me reflect on my age and my family history of not living very long (there is actually a mortality theory called the “Glasgow Effect”). Heart disease, cardiac arrest, brain aneurysms, and cancer have claimed far too many ancestors, friends, and colleagues…

And, if I’m realistic, it is a fate that likely awaits me, unless I act and take a different path. And act, I have. Again.

Back to the Future

Back at the start of 2011 weighing in at 354lbs, I hit rock bottom with a picture being the final straw. I decided to turn my life around. I researched all the latest science on fat loss, took what I felt would work for me and embarked on a journey that saw me shedding 174 lbs within a year, completing a marathon, and becoming a try athlete.

My protocols were rigid but effective. Intermittent fasting was my cornerstone, allowing me to control my caloric intake without feeling deprived. I walked up to 25,000 steps daily (read about it here), a feat that kept me physically active and mentally focused (I would do a lot of thinking and planning on my walks). My diet was monotonous, consisting of the same foods every day, which simplified meal planning and ensured a consistent mix of proteins, fats, calories, and occasional sugars. I also relied on a stack of supplements to complement my dietary and physical activity protocols.

I measured every aspect of my life. I reviewed every change I made. Ditching anything that didn’t add value

It changed my life. This blog was born and all the adventures I’ve had as a try athlete stem from that decision. If I want my future to be a healthy one, I have to go back and learn from the past.

History Repeats (hopefully)

Once again I have recognised and accepted that what I have been doing hasn’t worked. I went searching for answers and inspiration. I stumbled upon Bryan Johnson’s anti-aging protocols on YouTube. He has dedicated his life, wealth and body to discovering and sharing how we can reduce aging. His videos are inspiring, albeit some of his methods seem a bit extreme. But they do work for him (see his results below) and I wanted to see what elements I could introduce into my lifestyle.

While I won’t commit (just yet) to taking over 100 supplements or stop eating at 11am every day there was one change to his life that Bryan Johnson regularly shared that was the most important. He believes that good sleep is the foundation of overall health. Inspired by this, I decided to research his best sleep protocols and overhaul my sleep environment and behaviors. I treated myself and my girlfriend to a new Simba Hybrid mattress while Simba Sleep were very kind to gift us a new Simba Hybrid duvet, and a pair of Simba Hybrid pillows.

Simba Hybrid Pillow

You can read my review of the Simba Hybrid duvet here and the award winning pillows work in a similar fashion. One side is cooler and with each pillow being made up of five layers, you can experiment to find out which combination of these five layers of cool is most comfortable for you. I prefer a firmer pillow while Teresa likes a softer cushion. With Simba pillows, we are both happy. Currently priced at £127 they are NOT cheap, but Simba state that their “Renew” super soft pillow fibres are designed to be super comfortable and to keep their shape and stay fluffy. Tiny titanium Aerocoil springs provide support and act as little mini fans pushing cool air through the pillow increasing the cooling effect.

And another reason that I love working with Simba Sleep is their commitment to sustainability.

Make Sleep Your Priority

I’ve also listened to Bryan’s advice to prioritise my sleep. Too often, I would stay up late working on One Sky Collective, watching “Yellowstone” and writing blogs. Now, I turn my laptop (even with its blue light filter) and mobile phone off at around 10.30pm and go to bed, regardless of any work outstanding or what dramas the Dutton family are experiencing. If I am struggling to sleep, I will resist the temptation of doom scrolling on my mobile and read a book until I feel ready to sleep. Of Bryans best sleep protocols these are the ones I’ve been able to adopt and sustain the easiest.

One of Johnson’s more controversial recommendations is for couples to sleep in separate beds or even rooms to improve sleep quality. While this might be a no-go for many, including us (says me), it’s hard to ignore its potential benefits. We all have different sleeping patterns and preferences. Sleeping separately removes such variances. With my notorious snoring, I’m more worried my girlfriend might agree to this idea and remove me to another room! However, with our new Simba mattress and hybrid pillows and our consistent bedtimes we are sleeping more soundly and less restless.

The Awakening

Since upgrading to Simba bedding and adopting new behaviours, we’ve experienced numerous positive changes. Our sleep quality has improved, resulting in more energy and better moods throughout the day. We’ve found ourselves eating less, being more active, and maintaining a sharper focus. Less grumpiness is an added bonus, making it a win for everyone.

Integrating new habits inspired by Bryan Johnson and others has been an enlightening journey. While some of his methods might seem too extreme, the core lessons, particularly about sleep, resonated with me and have made a significant impact.

In another blog (or two) I’ll update on my best sleep protocols and discuss the supplements, diet and exercise protocols we’ve adopted and how they are impacting both of our lives.

I am focused on not making this another failed attempt to regain my fitness and confidence and I hope you’ll continue to follow my journey this year as I add more personal posts.

May 26, 2024 0 comment

Sustainability

Honest Review: Sweet Dreams are Made of Simba Hybrid Duvet

written by Stephen Morrison

As we drift from hotter than average temperatures to polar vortexes closing roads and cancelling rail services, you would be excused for tossing and turning at night, and struggling to find that elusive perfect sleeping temperature. If you’re like me, you understand the importance of a good night’s sleep for your overall health and well-being. You can read one of my sleep (inducing) blogs here. But, what if I told you there’s a solution that can make your nights cozier, more restful, and simply dreamy?

The Quest for the Perfect Night’s Sleep

Although I no longer suffer from sleep apnea, I still often wake up feeling unrefreshed after a restless and broken night of sleep. Often caused by Teresa stealing the duvet to envelope her body with warmth or by Teresa unloading a duvet onto me as she seeks a cooler sleep. It’s a sleep struggle that’s all too familiar for many couples, no doubt.

But what many people don’t realize is just how crucial body temperature is to our sleep quality. You see, your body temperature naturally drops as you drift off to sleep, and a too-warm or too-cold environment can disrupt this delicate balance, leaving you tossing and turning all night.

Discovering Simba (no, not THAT Simba)

For years, I’ve watched the five minute intros by my favourite YouTubers thanking their sponsor and I won’t lie. I have envied all of those receiving and reviewing a Simba mattress. Now, I’ll admit, I’m not a big enough blogger to receive a whole new bed for review (I wish!), but when Simba reached out to gift me a Simba Hybrid Duvet, I wasn’t going to sleep on this opportunity (I know, a dreadful pun).

However, while I was aware of their reputation, regular readers will appreciate that I rarely accept sponsored posts and only work with brands I respect and which now show a commitment to sustainable practices (limits the brands I work with but hey, I never was in it for the money). Before accepting their offer, I had a look at their website and I was pleasantly surprised. Simba recognises that many of us are losing sleep over the direction we are heading, and they have taken several steps to make them not only a brand known for its commitment to innovation and quality, but one committed to sustainability and ethical business. They use recycled and sustainable materials, their deliveries are 100% carbon neutral, and have signed up to the Modern Slavery Act 2018 and they extend their ethics to their contractors, suppliers, and to their business partners. So yes, I was absolutely going to agree to work with them. As the founder of One Sky Collective I do want to highlight sustainable and ethical brands.

The Simba Hybrid Duvet

So, back to the Simba Hybrid Duvet. What makes it so special?. The Simba Hybrid Duvet is designed with sleep science in mind. It’s not your ordinary duvet; it’s a sleep-enhancing, temperature cooling and relationship saving wonder duvet.

First and foremost, it’s incredibly soft and cozy (although the “cool” side is less so). It’s divided into stitched squares, thus ensuring a consistent distribution of padding and for idiots like me, it uses colours and labels to indicate which side is which. This is important as the Simba Hybrid Duvet is designed to suit your varying body temperature. Thanks to the innovative Stratos® technology. If you get too hot during the night, Stratos® absorbs your body heat to cool you down. If you get too cold, it releases the heat to warm you up. It’s a duvet made for year round use and I couldn’t wait to put it to the test.

My Personal Experience

I’ll admit I was skeptical at first. How could a duvet really make that much of a difference? But from the first night I tried it, I was hooked. Or more importantly, my girlfriend was hooked. Instinctively, she opted (even in winter) for the cooler side facing down. I’m used to having no duvet so I wasn’t perturbed by the potential coolness, and instead loved the feel of wrapping it around me. It is only anecdotal and might be a placebo effect at work, but we both reported feeling more refreshed after a night’s sleep.

Why Body Temperature Matters.

You might know that I like to include some science in my blogs (possibly why my readership matches the number of brands I will work with) so let’s explain why our body temperature matters when sleeping. Your body temperature plays a significant role in your sleep cycle. As you prepare for slumber, your core temperature naturally drops, signaling to your body that it’s time to rest. If your sleep environment is too warm, it can delay how quickly you fall asleep, interfere with the maintenance process, shorten sleep latency, and promote non-rapid eye movement sleep. All of this leads to restless nights and poor sleep quality.

The Simba Hybrid Duvet addresses these issues head-on. Its advanced technology helps you control your sleep temperature, so you can fall asleep faster and stay asleep longer. It’s like having a personal climate control system for your bed.

The Connection Between Sleep and Health

Now, you might be wondering, “Why is quality sleep so important?” Well, the benefits go beyond just feeling refreshed in the morning. Quality sleep is crucial for your overall health and well-being. It’s during those precious hours of slumber that your body repairs itself, boosts your immune system, and even supports mental clarity.

By investing in a duvet like the SimbaHybrid Duvet, you’re not just getting a good night’s sleep – you’re investing in your long-term health. It’s a small change that can make a big difference in how you feel and function every day.

And yes, I know you might have concerns about the price. Quality often comes at a cost, but you can currently save 25% on the Simba Hybrid Duvet.

Sleep Well, Live Well

As someone revered (yes, revered) for my sloth-like appreciation for sleep, I understand the value of a good night’s rest. It’s not just about getting through the night; it’s about waking up each morning feeling your best. I’ve been so impressed by the Simba Hybrid Duvet that I am seriously considering replacing my mattress. Yes, I know it’s ME supposed to be influencing YOU to buy, but having seen what a new duvet can accomplish I am imagining a life in bed. And that reminds me. Not that I am condoning it, but for those working from home and enjoying the odd afternoon nap, SIMBA have produced a blog, the art of napping, explaining what it’s possibly something we ALL should be doing. Honest, boss, it’s backed by science.

Frequently Asked Questions

To round up this blog, here are some frequently asked questions (and answers) about the Simba Hybrid Duvet.

Is the Simba Hybrid Duvet machine washable?
Yes, it is! You can easily maintain its freshness with regular washing. The kingsize is quite big, so you might want to use an industrial sized machine.
What sizes are available for the duvet?
The Simba Hybrid Duvet comes in various sizes to fit your bed perfectly, including super kingsize, kingsize, double, and single.
Does it work for both hot and cold sleepers?
Absolutely. The duvet’s technology adapts to your body’s needs, ensuring you stay comfortable whether you’re prone to overheating or feeling chilly.
Can I use this duvet year-round?
Yes, the duvet’s temperature-regulating features make it suitable for all seasons.
How much is this bad boy?
Currently start at £104.25 for a single with free delivery. As a year round duvet, see it as 2 for the price of 1.
Is there a warranty for the Simba Hybrid Duvet?
Simba offers a 10 year warranty on their products to ensure your satisfaction and peace of mind. But this doesn’t mean, Jack, you can walk around the house with a duvet wrapped around you (Jack is my youngest boy who loves sleeping and all things sleep related as much as I do)!

It’s now getting late and my Simba Hybrid Duvet is calling out to me and sweet dreams await, so thanks for reading and do let me know if you have any questions.

December 28, 2023 0 comment

Health Mental Health Obesity

My Tips on How to Sleep More.

written by Stephen Morrison

According to Benjamin Franklin “there will be sleeping enough in the grave” but what if it a lack of sleep was another modern day behaviour that is sending us prematurely to our grave?

In his book, “Why We Sleep, The New Science of Sleep and Dreams”, Sleep Scientist Professor Matthew Walker states that:

No aspect of our biology is left unscathed by sleep deprivation.”

Sleep deprivation has been linked with cancer, diabetes, heart disease, stroke, Alzheimer’s disease, obesity and poor mental health while I am the first to admit that after a sleepless night that I am hangry for much of the following day. My increased appetite for unhealthy food can be linked to my lack of sleep and this is supported by science (1) and also my own experiences.

At my heaviest, I suffered from Intermittent Sleep Apnoea which resulted in about two hours of sleep a night and in me starting my day with a Mars chocolate bar to help me work, rest and play.

Through the use of a cpap machine I eventually improved the quality and quantity of my sleep, but looking and sounding like Darth Vadar did nothing for my love life and is possibly one of the reasons my wife became my ex-wife.

The CPAP changed my life…..while destroying my love life

Only when I lost considerable weight was I able to rid myself of the mask and now that I have regained some weight, I am aware (or my gf makes me aware) that my snoring has returned.
That has not stopped me from staying up late, while the rest of the house is sleeping, to watch Netflix, write blogs posts and generally enjoy the silence and some valuable me time!

In the mornings, I could barely get out of bed

The pressures of life and a 24 hour society can make sleep feel like a barrier to achieving all that we can be and people like Prime Minister Margaret Thatcher are remembered and revered for only sleeping five hours a night (President Trump sleeps for three to four hours each night, so that might be a great counter argument on its own).

However, we are now now being warned that sleep deprivation is a major risk factor for many conditions, including cancer (2) and over the past few months, I have been attempting to sleep more. However, sleeping more is similar to moving more and eating less. It is a great objective, but unfortunately, it is often easier to say than it is to do and I have had to take several steps and make a few changes to help me achieve this goal.

The first step was to look at why I stay up late. Blog writing, TV watching, social media updating and all too often, late night online shopping at Lululemon.

How To Sleep More

In order to get to bed earlier, I would have to look at the above. I realised that very few care about my Facebook ramblings at any given time, never mind at midnight; that I could write blogs in the early evening; that my favourite TV shows are on demand and could be watched at any time and that I had bought enough clothing recently to open up a stall in the local market. In fact, I have recently started giving stuff away to the local community. I needed sleep more.

So, I decided to retire to bed at the same the as everyone else. Not only has this increased my sleeping hours from an average of seven hours a night to nine hours a night, but it is nice going to bed as a family. The boys settle and my girlfriend and I have time to talk, read and cuddle (I am a sucker for cuddles). As a bonus, I am eating less, as my two hours watching TV, ranting on social media and writing blogs were accompanied by intermittent eating. Not on carrot and hummus sticks but on crisps and biscuits.

But going to bed earlier is only part of the plan as there is no guarantee of immediate sleep or even a deep sleep, so what else have I done?

Well, I have put away my smartphone. Research (3) suggests that sleep is delayed and also significantly impacted by too much exposure to the blue lights of our electronic gadgets. It reduces the production of melatonin which is our body’s cue to go to sleep. If I am not tired, I read a book for a wee bit, but I now find (my Garmin watch tracks my sleep) that by 10pm most nights, I am fast asleep.

I now retire to bed at the same time almost every evening. Going to bed at a regular time has been shown to have a positive effect on our sleeping pattern and quality of sleep while an erratic bedtime has the opposite effect (4). While not perfect, I am experiencing regular sleep cycles of light and deep sleep.

My Sleep Pattern Cycle

I have also stripped off and now sleep in my birthday suit. The body cools as we sleep and not only does this help us sleep more soundly, it promotes the production of human growth hormones that helps repair cells while it also helps in the battle against obesity (5). Teresa likes to be snug and needs a thick duvet, so it is sleeping in the buff for me (it is ok, there is no picture).

The final thing that I have been doing is supplementing again with 200 mg 5-HTP capsules kindly sent to me by Focus Supplements who sell a range of Nootropics. 5-Hydroxytryptophan which is an amino acid and precursor to serotonin, a chemical that can affect mood and social behavior, appetite and digestion, sleep, memory and sexual desire and function. 5-HTP helps raise serotonin levels in the brain (6). It was part of my daily regime back in 2011 when I lost 178 lbs in twelve months. I am hoping that it will help again.

If improved sleep could be bottled…..

In my Ariix post I wrote extensively about the need to look at the dosage of ingredients in supplements and check against clinical research. Some sellers of 5-HTP sell 50mg capsules when 200 mg is the stated dose in trials looking at Depression (7).

I have been taking one 200 mg capsule with my evening meal and my girlfriend has noted (with some envy and much to her annoyance) that I am falling to sleep very quickly. I have also noticed that I am eating less later in the evening and I am less grumpy (ok…..only marginally)

With all the above changes, I am sleeping more and sleeping more deeply. I am awakening each morning feeling refreshed and in no need to press the snooze button on my alarm. I am not missing my extra three hours of Netflixing and Facebooking and I am enjoying my extra time with my family.

Are you someone who prides themselves on burning the candle at both ends or do you also want to improve your sleep? Let me know if you you follow my example and how you get on.

P.S. if all else fails, maybe reading my blog will help you sleep.

Links to Research

This post was sponsored by Focus Supplements who gifted the 5-HTP and donated £20 to cancer charities.

SaveSave

October 4, 2017 0 comment