# Hey Doc, Rate my Nighttime Routine for Longevity 💤 🧬

## Метаданные

- **Канал:** Haad Mahmood, MD
- **YouTube:** https://www.youtube.com/watch?v=do2Cb5c07G4
- **Источник:** https://ekstraktznaniy.ru/video/33115

## Транскрипт

### Segment 1 (00:00 - 00:00) []

Hey Dr. Hod, can you rate my nighttime routine? — Let's do it. — Alcohol at night. — Two out of 10. So yeah, disrupts restorative sleep, disrupts recovery, not a good option. — How about some nighttime sauna? — So love it. 9 out of 10. Activates your parasympathetic nervous system and you get a compensatory lowering of your core body temperature afterwards, making it easier to sleep as a result. — Hot shower before sleep. — So 8 out of 10. same mechanism, compensatory lowering of your temperature after the shower, making it easier to sleep as a result. — Consistent bedtime. — So, 10 out of 10. Circadian rhythm stability is so important and often overlooked. — Cold plunging at night. This would be a