Sleep Protocols

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So I came up with a sleep protocol that allows anyone to implement in a flexible and practical way—there's no need to make it more complicated than that.

Here are the 7 things I’ve implemented in my routine:

1 - Coffee:

I reduced my intake from 3 cups of coffee to 1 cup. I also continue to take the Active100 longevity drink daily, which contains about 11 mg of caffeine. As a coffee lover, I've switched to decaf for my second cup of the day.

2 - Exercise:

• I stick with at least 11K steps per day
• Strive to be consistent with workouts every day.

3 - Supplements:

• Magnesium: Magnesium is essential for sleep. Include magnesium-rich foods in my diet or take a magnesium supplement.
• I take 240 mg of Magnesium - from this brand.
• Glycine, 10g/day, from this brand.
• Theanine (or L-theanine), 200mg/day, from this brand.

4 - Food:

• I reduced my caloric intake to 500 kcal for the last meal. I eat either an Orange Fennel Salad or a Stuffed Sweet Potato from Bryan Johnson’s Blueprint.
• I have my last meal at 6 or 7 PM. It's even better if you can eat earlier.
• No protein in my last meals.
• No food 3 hrs before bed.

5 - Sleep environment:

• I try to keep the temperature as low as possible. The best bedroom temperature is between 60-67°F (15-19°C). This is very challenging during summer in Paris, so A/C is mandatory.
• I keep my room cool and dark while sleeping.
• I use earplugs, as living in Paris can be noisy at times.

Fun fact: I found out that the parameter that has the most impact on the score is the skin temperature.

6 - Time to bed:

• Regularity is key.
• I go to bed at the same time (+/-30 min).
• Scheduled at 10:30 PM.

7 - Bedtime routine:

1/2 hour before bed, I wind down by avoiding screen time, reading, or doing meditation. (This body scan meditation is awesome)

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Ring review after 3 months of use

Now that you have the sleep protocol, you might be wondering if you should buy the ring I am using.

So, I have prepared this pro and con format so you can make your own choice.

+ Pro:

• The ring is comfortable to wear, perfect for sleeping with. I like the look and have received great feedback about its appearance. There are different color options too.
• The app is well-designed. It's very simple to read the data through the app and get insights from them. Hats off to the team for their work.
• Notifications are not too overwhelming nor too frequent. I like receiving my notifications that tell me my caffeine window is open.
• Weekly reports are helpful and provide enough insights to help me move in the right direction.
• As far as measurements go, the ring and Whoop show very close numbers for resting heart rate and HRV. They are usually the same, and if not, only one or two digits off.
• Battery life: In our time with the device, I consistently managed up to five days of usage.
• I cannot forget the customer support’s effort and politeness when it comes to solving its users' problems.
• One-time purchase. Not a subscription like Oura Ring.

- Cons:

• Exercises are not recognized in the app, so you cannot track workouts.
• Sometimes at the gym, I need to remove the ring when I exercise with dumbbells or even for pull-ups.
• Ring Air only measures blood oxygen saturation (SpO2) during sleep sessions, and we would like to have the option to manually measure this metric like we can on smartwatches.

Ultrahuman Ring Air is sleek, it's a great tool for logging sleep data without the bulk of a smartwatch, and you get generally useful analysis and ways to improve your sleep. Heart Rate tracking is comparable to that of a regular smartwatch thanks to the optical PPG sensor.

There’s a great companion app that covers movement, sleep, and recovery which actively pushes you to improve your scores in each area.

Ultrahuman Ring Air is a viable alternative to the Oura Ring and does not require any additional monthly subscriptions, which makes a lot of difference in the long run.

Get the Ultrahuman Air Ring

If you don’t yet own a Whoop or want to try a different and less obtrusive way to track your health, then the Ring Air is a solid choice and gets our recommendation.

We have established a partnership with them, so all Zero Club members can start tracking their sleep with the Ring Air.

You will benefit from a special member discount, which makes the ring a bit more affordable.