Simple Fixes for Sleep & Vision

Improve your sleep with better bedroom ventilation, optimize your vision with easy eye exercises, and discover which supplements actually work

May 1, 2025

TLDR:

• High bedroom CO2 (>900 ppm) leads to waking up tired, but it's an easy fix

• The underrated 'juice' that improves your performance (and mental sharpness)

• Looking at distant objects for 10 mins daily helps preserve eye muscle strength and focus

• The weird-but-works hack: looking up for 15 seconds fights fatigue by triggering wake signals in your brain

Why your bedroom might be responsible for your poor sleep

WHAT I LEARNED FROM RHONDA AND ANDY

This is why I started this newsletter. When Andy Galpin goes on Rhonda Patrick's podcast, you end up with 13 different supplements to buy and 17 actionable things to implement in your day-to-day. A touch too much even for a Huberman's hardcore fan. So I did the heavy lifting and pulled out the bits that you didn't know or that can make a difference in your daily life.

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WHAT YOU PROBABLY DIDN'T KNOW

• Poor bedroom ventilation (CO2 above 900 ppm) makes you wake up tired. Opening windows or using ventilation can fix your sleep quality

• Sodium bicarbonate cream applied 30-60 mins before training can improve high-intensity performance (without causing stomach issues)

• Beta-alanine improves high-intensity exercise, but only after 3-5 weeks at 3-4g a day

• Too much caffeine (>400mg) makes you perform worse (stick to 150-400mg for optimal results)

✅ WHAT TO DO

• To improve sleep quality: keep CO2 under 900 ppm in your bedroom 🔗 and supplement with 150-200mg of magnesium daily 🔗

• To improve endurance or cognitive sharpness: take beetroot extract 5 mins before training 🔗

• To improve your body's fat burning abilities: keep fasted training under 60 mins at zone 2 🔗

⛔ WHAT TO AVOID

• Cold water immersion after strength training (heard this from Hubs as well a few weeks ago). It can limit muscle growth 🔗

• Vitamin C and E supplements during training phases. They can limit your body's adaptation from training but also cause nervousness and nausea 🔗

• Long or intense sessions while fasted. You will probably end up performing worse 🔗

✍️ APPLY THIS

Open your windows for at least 10 minutes before sleep to improve ventilation. If you're serious about this, get a simple CO2 monitor for your bedroom.

🎧 FULL EPISODE

Vision fixes that work (and supplements that don't)

WHAT I LEARNED FROM HUBS

You know that your eyes are an extension of your brain, right? And they can help you regulate mood, appetite, sleep.

You didn't? Well, in that case, there's a good chance you will benefit from reading this section.

Here a few tips from Hubs on how to take care of them (and feel less tired).

KEY TAKEAWAYS

✓

Practice looking far into distance to maintain eye muscle strength: 10 minutes daily looking at something in the horizon can make a huge impact

✓

Every 30 minutes look up from your screen and focus on distant objects to prevent eye fatigue and maintain your ability to switch focus 🔗

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(the weirdest one that works) Look up for 10-15 seconds when you feel tired. Sounds sketchy? "It actually triggers some of the areas of the brain that are involved in wakefulness." 🔗

Be careful with supplements: they cannot replace good vision habits 🔗

✓

If you or someone close suffers of moderate to severe macular degeneration, then supplementing with lutein can help 🔗

✍️ APPLY THIS

Set a timer on your phone to look up from your screen every 30 minutes. When you do, look at the furthest object you can see for at least 30 seconds.

🎧 FULL EPISODE