#41

I’ve been taking 3 to 6 mg of extended release melatonin for at least 10 years. At one point I took 6 mg every night for several years. I went back to 3 mg and didn’t really notice much of a difference so I stuck to the 3 mg dose. It’s rare for me to miss a nightly dose. Maybe I will miss a dose five or six times in a year. On those occasions, I noticed that it takes a little bit longer to fall asleep. Like maybe 15 minutes longer. Back when I was more stressed it would probably take me 30 to 45 minutes longer to fall asleep which is why I started taking melatonin in the first place. Other than that I sleep just fine without it. Don’t just take melatonin for sleep. I take it because it’s antioxidant properties and because I think it’s healthy. Since adding 20 mg of melatonin, I’ve noticed I fall asleep a little quicker yet, but not much. I have noticed it seems to Give me longer periods of deep sleep according to WHOOP. I’ve tried 40 mg a couple times and didn’t notice much difference between 20 mg and 40 mg. I can’t say for sure what my heart rate variability is without any melatonin at all. It’s been a while since I’ve missed a dose and I don’t recall how it affected my HRV. I could skip a dose one night and see what happens. I’m not sure exactly what that would tell us. Even though I take melatonin every night HRV is fairly random. I get numbers 70s and 80s most of the time and rarely get numbers in the 60s or below or 90s and above so if I skip a dose of melatonin and I get an HRV in the 60s, I don’t know that I necessarily blame it on the melatonin. It could just be one of my off days. I think I would have to quit taking melatonin for about a month to see where it would trend. Currently, my HRV seems to be trending upward, so I really don’t want to mess with what I have going on right now. Perhaps I will experiment without melatonin sometime in the future.

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#42

As I mentioned here: Night HRV vs temperature variation
I’ve noticed there is a very good correlation between my sleeping temperature and my sleeping HRV so I just got an Eight Sleep Pod to try and regulate my sleeping temperature and here is the result:

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Obviously that’s an N of 1 experiment but it’s been positive for me.
After 2 days I stopped the L-Theanine and the melatonin and it kept going up.

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How to get a better night's sleep by hacking your brainwaves (NewScientist)
#43

No caps. No smell. I used it once so far at level 9…quite powerful. I feel relaxed but I have not measured anything yet.

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#44

FYI. Elite HRV contains a breathing program where you can set the inhale timing, hold timing, exhale timing, hold timing, repeat. All the while it is tracking HRV. It is free. You just need a smartphone and a chest strap (polar 10 is the best I know).

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#45

Interesting will check it out. Thx.

#46

Btw, this company seems to have a imaging based body comp app too, have you tried that out:

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Weighing scales and visceral fat
#47

I hadn’t seen that. It is not free but it looks interesting. The photo scans reminds me of the Amazon watch (before they killed it)…it was very good at estimating body fat%, I thought.

I’ve asked some questions about what’s included in the price. I’ll report back.

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#48

Hmmm. This looks really interesting. Unfortunately the iPhone app version has very poor reviews if you change the filter to “most recent” reviews. Apparently it’s a monthly subscription app with no free trial. I might try it if I see a few positive recent reviews pop up.

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#49

Thx for color.

They refer to these papers, so does seem to be some science backing it with good correlations to gold standard measurements

https://www.nature.com/articles/s41430-021-00899-1

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#50

How does this thing work. Does it have chilled water running through the cover?
I have a chiliPad and it cycles cold water through the mattress cover to cool you down. No heat ability though.

#51

It can heat or cool but the nice feature is that it measures your movements, HR and HRV then use that to estimate your sleep stage and adjust the temperature accordingly. Generally cooler for the first part of the night and a little bit warmer for the second part.

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#52

Sure!
Here is the research article that convinced me that controlled breathing positively affects heart rate variability (HRV):

Heart rate variability and slow-paced breathing:when coherence meets resonance - ScienceDirect

Here is a YouTuve video I use (many others are available):

20 Minutes Guided 5-5 Heart Coherent Breathing with breathing heart bubble - YouTube

The research suggests 10 weeks, twice a day - then you can lighten the load. Hope that helps :slight_smile:

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#53

Pulsetto update.

I used it twice last night. Once on stress setting (4min) and once on sleep setting (10 min) right before bed. Both at level 8 or 9. Last night I had the lowest breathing rate I have EVER measured on Oura. I also slept well.

Good so far.

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#54

There is a 7 day free trial for the app. The blood tests are not included in the subscriptions (I’m 99% sure); I’ve asked for a quote on blood tests. The $10/month for body fat assessment seems high to me for an app technology. I’m going to think about it.

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#55

FWIW

Saw/received in an email on12-03-2023

AgelessRx discount for your first order

“Use Code CYBER23 for 25% OFF
Your First Billing Cycle*”

I use AgelessRx for LDN prescription and LDN purchase.

#56

Ok, so after getting back from Thxgvn travel I’ve used Pulsetto two days now.

Did 5-6 min in the mornings with the stress setting and and then that again + 12 min on the sleep setting. All times with level 7-8 (I tried level 9 but that was quite intense).

I subjectively slept well and better than average both nights. And especially my HRV seems to have been above average both nights (according to both my Whoop and my Oura, the Whoop actually had one of my highest night time HRVs ever (thought I’ve only had the Whoop since beginning of October on the first night).

Still early, but will give this a try for a few weeks and report back. Think there may be some real potential here, but let’s see.

@约瑟夫_拉维尔 @LaraPo @Joseph and anyone else who got one do you have any updates on your experience.

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#57

@LaraPo - same for me, no caps, no smell. Perhaps talk to customer service and demand that they send you a new one, that actually is new.

The only downsides for me so far is that the gel does sake an extra minute to apply (which is not a surprise as it is part of their product website) and that the on on-buttons light it quite bright, not optimal just before sleep…

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#58

I’ve continued to use it before bed. I only am using the sleep setting. I also do an HRV reading before and afterwards…My HRV increases by 5-10 points reliably.

I use the 9 level which is very intense (distorts my face). But that’s who I am…if a little is good, more is better!

I never again saw the low breathing rate but my sleep has been good and my HRV (morning reading) has been much better. I’ll start using it more each day.

I don’t like the gel but the gel is critical for a good electrical signal.

I am pleased.

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#59

This is similar to breathing exercise. I am not disputing Pulsetto, just giving an alternative. If I do quick 3-5 minutes of breathing exercise my HRV jumps 5-10 points for at least an hour. But I would like to try another vagus nerve stimulation machine, I am looking at Neurosym that seems easier to use than Pulsetto. No gel and seems that you can just go on with whatever you are doing wearing it… Unfortunately there was no black Friday for Neurosym… maybe it will be a nice xmas gift for myself.

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#60

I think there is a 10% off if you use the link from Bryan’s Blueprint website.

He now has a third HRV (and perhaps vagus nerve) stimulator that he uses that you just put on your chest while laying down - you may want compare that to the Neurosym:

(He provides a discount on that too and they have a buy the second one at 50% off right now)

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