Fix High Cortisol and Sleep 9 Hours Straight (Perfect Sleep Score) - Paul Saladino’s Plan

My dream is to one day sleep 8 hours straight without turning or waking up once 😂

### **Summary of the Sleep Optimization Discussion** #### **Key Factors for Optimal Sleep** 1. **CO2 Levels & Ventilation** - High CO2 levels (>900 ppm) negatively impact sleep quality, increasing awakenings and reducing efficiency. - Humans produce **15L of CO2/hour at rest** (up to **100L/hour during exertion**). - **Solution:** Crack a window or improve airflow to keep CO2 levels low. 2. **Noise Reduction** - Use **silicone earplugs** (especially while traveling) to block disruptive sounds. 3. **Light Control** - **Blackout rooms** improve sleep quality (use garbage bags + painter’s tape in hotels). - Avoid **flickering LED lights** (use **incandescent bulbs** or film-grade LEDs). - **Blue light exposure** before bed disrupts circadian rhythm—limit screen time. 4. **Temperature & Comfort** - Keep the room **cool** for better sleep. 5. **EMF & Dirty Electricity** - **RF (Wi-Fi, Bluetooth, cell phones)** and **ELF (magnetic fields from wiring, power lines)** affect sleep. - **Mitigation:** - Turn off Wi-Fi at night. - Use **TriField meter** to measure EMF levels. - Avoid sleeping near high magnetic fields (e.g., under power lines). - **Motorcycles & Teslas** emit high magnetic fields (50–100 milligauss). 6. **Diet & Sleep** - **Glycine & Magnesium (Glycinate/Threonate)** improve sleep quality. - Avoid **low-protein days** (can cause blood sugar dips at night). - **Eating enough calories** throughout the day prevents sleep disruptions. 7. **Sunlight & Grounding** - **Sunlight exposure** (full-spectrum, non-flickering) improves sleep. - **Grounding (earthing)** reduces inflammation and improves vagal tone. 8. **Parasympathetic State** - High-performing athletes excel at **downregulating stress** (parasympathetic dominance). - **Keto diets** may increase sympathetic tone (chronic stress response). #### **Bonus: Social Media & Mental Health** - Public scrutiny can increase stress; learning to filter noise is key. - **"Signal vs. Noise"** – Calming external chaos (diet, environment, EMF) helps the body receive clearer internal signals. ### **Final Takeaways** - **Open a window** (ventilation matters more than people think). - **Block light, reduce noise, and cool the room.** - **Minimize EMF exposure** (turn off Wi-Fi, avoid Bluetooth devices at night). - **Prioritize sunlight, grounding, and whole-food light sources.** - **Eat balanced meals** (enough protein & calories) to stabilize blood sugar. - **Parasympathetic edge** (calmness) is crucial for performance and recovery.

The best sleep I’ve ever had was when Hurricane Matthew came and shut all the power down in our city in 2016 in South Carolina. The sleep was AMAZING. Haven’t slept like that since that time

After 20 years of bad sleep, I’m finally taking the stuff seriously. Got blue blockers. I turn off all LEDs around 7 PM. I have a bunch of salt lamps. Making a difference now it’s time to unplug the Wi-Fi.👍. Thanks guys.

I have been sleeping outdoors in a hammock on our balcony every night for years with very few exceptions for heavy rain. I am 69 years old, retired now living in Netanya, previously Beér Sheva and before that Maále Adumim.

Game changers for me we're no food after 6:00pm, wear sleep mask, maintain cool bedroom and exercise earlier in the day versus in the evening before bed

Father in law was a heavy project electrician. Local coal Mine wanted to put a 75k line across my property. He advised me to turn down the offer, which I did. He stated that the magnetic induced current caused tumors and was known to cause high mortality in calves in cow herds that spent significant amounts of time under high voltage transmission lines. Current and magnetism are absolutely toxic to humans when it isn’t naturally occurring.

Paul is a national treasure.

I sleep with a window open all year, even through winters of -15C. Sleep well wake refreshed.

This is so true! Whenever I open my window, I sleep WAY better & wake up with energy.