How To Sleep

The Ultimate Guide To Getting The Sleep You Need: 1700s vs. 2022

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If you wanted to go to sleep in the 1700s, this is what you do:

  1. Lie down in bed
  2. Close your eyes.

In 2022, this is what you’re told to do, and there are 24 steps:

  1. Avoid snacks or food 3-4 hours before bedtime
  2. No screens 3-4 hours before bedtime
  3. Cover all windows and lights in the bedroom
  4. Make the room slightly cooler
  5. Use the bed for sleep and sex only.
  6. Go to bed and wake up at the same time every night
  7. Sleep for 7-8 hours
  8. No alcohol before bed
  9. 9. No coffee 6 hours before bedtime
  10. If you can’t fall asleep within 30 minutes, get out of bed and read in dim (incandescent) light until drowsy
  11. Take hot bath 20 minutes before bedtime
  12. Address any nasal congestion (air purifier for allergies, breathe right strips, nasal saline irrigation)
  13. Allergy-proof your bedroom (no rugs/carpeting, allergy sheets, and bedding, HEPA filter)
  14. Brush your teeth and wash your face
  15. Eat a high-fat meal 3-4 hours before bedtime.
  16. Consider the Keto or Carnivore diet with lots more saturated fat and proteins
  17. Exercise outdoors in the sunlight
  18. Get lots of sun exposure for vitamin D and near-infrared light for mitochondrial melatonin and its anti-oxidant properties
  19. Check to make sure your vitamin D level is above 60, and supplement as needed, along with K2-MK7
  20. Do meditation/relaxation/stretching/deep breathing exercises to lower your stress levels
  21. Make sure you checked off all 20 items on this list so far
  22. Lie down in bed
  23. Don’t stress about not doing everything on this list, or not being able to fall asleep.
  24. Close your eyes.




  • For inquiries about interviews or presentations, please contact Dr. Park through his website at


This video is for general educational and informational purposes only. It is not to be taken as a substitute for professional medical advice, diagnosis, or treatment. Please consult with your doctor first before making any changes to your health, exercise, nutrition, or dietary regimen.

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