🌡️ Sucking the CO2 out of my bedroom turned out to be the final thing improving my already good sleep to great My weekly sleep is now 1st in Los Angeles, 5th in California and Japan and 9th in Amsterdam, so really good Most people have way too high CO2 in their bedroom (1500 to 2500 ppm) because that's what you breathe out and it doesn't get refreshed, I discovered this after getting an @airthings sensor (unaffiliated, I just like it) There's a lot of confusion about CO2, you can't "air purify" CO2 out, it doesn't work like that, also it's not CO, it's CO2, it's what you breathe out, slowly a room will fill up with it and your brain and body will start struggling. You realize CO2 high when you feel a room is "stuffy", too many people breathing out, not enough fresh air coming in If you sleep as a couple the CO2 will be double because you both breathe out for 8 hours. Americans who think HVAC will save them: no most HVAC recirculates air it does not refresh air (very new houses do though), also outside US: regular AC just recirculates air, for CO2 to be removed you have to bring in fresh air from outside (like a bathroom fan sucking out air to create pressure to bring in new air, or an actual refresh air system). Opening a window is a nice idea but these days (?) almost everywhere is loud and you'll wake up from stuff to also slowly destroy your sleep Most people also sleep WAY too hot around 23°C/73°F but don't realize it, because that's a good temperature for a living room in the day, but way too hot for good sleep. Most studies show the ideal bedroom temperature is around 15-18°C / 59-65°F. Above that your body will not enter deep sleep meaning 8 hours of sleep in a hot bedeoom might just be 5 hours of actual sleep (I see people from warm countries consistently not accept this, so my rebuttal is: if you sleep so well, why is your GDP so low). The fix is installing a powerful AC, not blasting it in your direction (that's bad for your nose), and cleaning it regularly. I run my AC at 17°C/62°F with fan on 3/4 strength directed downward so we don't feel the air hitting us directly (important). Many ACs suck, we had Daikins and they suck, they go on and off repeatedly after hitting their target temperature, which wakes you up too, you need an AC that has constant cold air flow, we got Mitsubishi Electric which is great One other thing that I like and use every night is the @curaofsweden weighted blanket (also unaffiliated), it's 9kgs/20lbs (related to your body weight so buy the right one) which creates deep pressure and compression on your body which calms your nervous system, I think this is also related to modern bed sheets/blankets: they used to be made of organic materials like cotton etc and were way heavier than modern lightweight polyester/plastic sheets so you don't get that effect anymore, with a weighted blanket you do On top of that weighted blanket, I have a blanket that I put over it usually around 5am when my core body temperature hits the lowest point, of course this makes a good argument for those temperature regulating beds (but that's too much even for me for now) Outside of bedroom what also really helps my sleep is exercise, I lift weights about 3-4x per week and try hit 30min gym cycling for cardio 2-3x per week too. Especially the lifting puts me in a coma. Yesterday I squatted 120kg for example and you just feel like falling into your bed after that, also deadlifts and benchpress etc Anyway this is how I made my already good sleep great, I hope it helps! 😊

🌡️ Update: 100% sleep score with bathroom fan on to keep CO2 low It sucks CO2 out of the room and creates a low pressure field that brings in new fresh air from outside the room Last time 100% sleep was in an Airbnb in Brazil we stayed which was a house built in 1970s mostly wood and very breathable, but our house is modern and very insulated So it seems it worked to improve our sleep Science supports this: high CO2 levels above 1500 cause fragmented sleep, more brief awakenings, less deep sleep and worse REM Also CO2 levels are a proxy for other air contaminants which build up in a closed bedroom so keeping it low is good We can go lower to 400-500 ppm with a real bedroom fan/vent but again this is a good start So if you're having sleep problems, check your CO2 levels

🌡️ Update on the CO2 bedroom saga I tried this tip by @jesper_bee We have a bathroom in the bedroom with a vent (for removing humidity after showering), so I kept the door open and vent on Anyway it worked CO2 at night peaked at 850ppm, still a bit high but almost half of before with window closed, improvement Sleep was 95% on WHOOP and gf 91% on OURA (inb4 cancelled for tracking things *omg so neurotic*) Will try window open + bathroom vent open tonight but again sound outside at night is an issue The real solution is an inward vent tube to actual bedroom though, as I think the bathroom vent is outward and doesn't get us to 400ppm CO2 by itself Nice fresh air 💨

I got the @airthings Plus (unaffiliated, I just like the product), I think @norbertdragan recommended it I been through so many air sensors, and I really think this is the best one so I bought one for living room and then another one for bedroom, and will get another one for my coworking Why so many? Well one of the sensors I bought turned out to be a fake random number generator 😂 Another one kept phoning home to Chinese servers, kinda dodgy. Another one had values that made sense but turned out to be based on kinda estimating from other sensor values, so it didn't actually HAVE the sensor it displayed about (this is common to save money) Why the Airthings is so great: - The device is just super thoughtful and non-invasive, the screen is e-ink (I think?), no backlit, no LEDs shining at you, just black and white, it looks like a paper screen, beautiful, it knows its place! - It measures A LOT of things: AQI (PM2.5+PM10), CO2 (!), VOC, Radon (!), humidity and temperature, and it actually has sensors for all! - You don't need to pair it to WiFi, it just works by itself! (why is this great? So I remember getting that Awair sensor and I was in a hotel nomading and I couldn't even set it up cause captive hotel portal, such an Internet of Shit design to not be able to set up without WiFi) - But when you do pair it with WiFi, it easily connects to your Home Assistant and sends your sensor data to HA without any issue, that lets you automate stuff based on your air quality I love it :D