I Increased My Sleep Score from 75 to 100% - Here's How

Key sleep improvement strategies (from ~75/80% to 100%)

Core sleep targets (the “components”)

• Sleep long enough: aim for 7–8 hours (up to 9 if needed).
• Increase deep sleep by:
  • Reducing time to fall asleep
  • Reducing how often you wake up during the night
• Support sleep architecture:
  • Deep sleep happens mostly in the first half of the night
  • REM sleep happens mostly in the second half of the night

---

Self-care & environment changes

1) Block blue light in the evening

• Use blue-blocking glasses (especially when using phone/laptop or bright lighting).
• Dim lights 1–2 hours before bed and make the environment less bright.
• Why: artificial blue light can reduce melatonin and may lower deep sleep quality.
• Light color guidance:
  • Blue light (≈460–550 nm): inhibits melatonin
  • Amber/red light (≈600+ nm): supports melatonin (mimics sunset)

2) Create a “sleep-friendly” lighting setup

• Prefer lighting that’s dimmer and smoother rather than bright LEDs.
• Recommendations mentioned:
  • Incandescent or red light options are generally better than LEDs for sleep.
  • Red bulbs / red lamps for evening (less melatonin-suppressing).
  • Pink Himalayan salt lamps as an option (used on a nightstand/living area).
• Lamp positioning tip (light pollution control):
  • Avoid domes that spray light widely upward/outward.
  • Best is a shielded dome that directs light downward to reduce glare into your eyes.

3) Earlier dinner / reduce late-night digestion load

• Stop eating ~4–5 hours before bed.
• If you can’t do that, have something light with protein or fruit.
• Why: heavy late meals can worsen sleep via digestion load and gut/circadian signaling.

4) Optimize room temperature

• Find your personal “sweet spot”, but extremes may hurt sleep quality.
• Suggested range from a cited study: ~17–25°C
• Example preference given: around 20°C.

5) Improve sleep continuity (reduce awakenings)

• If you wake up 1x/night, that’s normal.
• If you wake 2–5x, improve sleep quality by addressing likely causes:
  • Stress / mental strain (often screen-related)
    • suggestions: magnesium, sauna, relaxation, lighter workload/exercise, reduce stressors
  • Low blood sugar (hypoglycemia)
    • if you’re eating very low calories/low-carb or not keto-adapted: consider a small protein snack or small fruit/berries
  • Too much evening fluid
    • keep liquids lower ~5 hours before bed
    • example: one cup of herbal tea after dinner instead of multiple cups

6) Use sleep timing tools for wake-ups

• If sunrise wakes you early, use:
  • Blackout curtains
  • Sleep mask
  • Ear plugs if needed
• Goal: ensure you can still get 7–8 hours, even during summer sunrise (example: Estonia ~5:00 a.m.).

---

Supplements discussed (with suggested purposes/doses)

• Glycine (evening):
  • aims to lower body temperature and increase GABA (relaxation)
• Magnesium (≈400 mg/day):
  • reduce stress, promote relaxation
• Melatonin (evening):
  • meta-analysis cited suggests ~4 mg taken ~3 hours before bed
  • but the speaker recommends experimenting and personally prefers smaller doses (e.g., 0.3 mg)
  • example observation: 4 mg made them noticeably sleepy about ~1 hour before bed

---

Productivity / routine framing

• The speaker frames adequate sleep as not laziness or procrastination—sleeping in and getting 8–9 hours supports REM + overall sleep quality.
• Suggests implementing a consistent pre-bed routine:
  • Daylight exposure + exercise
  • Evening dimming + blue-light reduction
  • Earlier dinner
  • Dark/cool/silent sleep setup

---

Presenters / sources

• Presenter: Seam (also referenced as “seam say optimize the import”)
• Sources/research mentioned:
  • 2021 systematic review (24 publications) on blue-blocking glasses
  • Human studies referenced on light wavelengths & melatonin suppression
  • 2023 study on optimal ambient temperature for sleep
  • 2024 meta-analysis on melatonin dosing/timing in clinical trials