Check out Takumi’s NEW English youtube channel🎵
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https://www.youtube.com/@takuway
Autumn has begun!
Gathering at Sanjūsangen-dō! 🙌
Before that I went to TAKUMEN in Kyoto！！！
50 people showed up so it got pretty crowded！！！ wow
Thank you so much！
Croquettes！！
Happy birthday!
Headed to EXIV! 🌿
This Time’s Theme: Deep Conversations with Everyone! 💬✨
Kicking Off the Morning with a Full-On Seminar! 📚🔥
Had lunch at AGAN!
I drew my signature at the store!
I hope you can find it!
Thank you mothers!
Had tea time after this too
And night time Q&A too！！！
This seminar is coming up!
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Gotta Sleep!! 😱💤
The 3–2–1 Rule for Better Sleep 🌙
3 hours before bed — no food 🍽
2 hours before bed — no work 💻
1 hour before bed — no screens 📱
…Wait. I’ve been working right until bedtime!
With both my phone and laptop! 😭
https://www.youtube.com/shorts/nZyAYV9VcUM
💡 Core Idea
The author spent millions developing an anti-aging protocol — and discovered that perfect sleep can be engineered, not left to chance.
After achieving a “sleep score of 100,” he shared the key to designing optimal sleep habits.
Purpose:
Sleep quality is directly linked to health, performance, and longevity.
That’s why he’s building a replicable optimization protocol — one that integrates environment, nutrition, and behavior.
Stage 1: Temperature Control (Optimize the Environment)
Temperature fluctuations affect every stage of the sleep cycle.
Use an auto-adjusting mattress that syncs with your body’s core temperature to deepen sleep.
→By syncing with the body’s core temperature rhythm, it promotes deeper, more restorative sleep.
Stage 2：Light Blocking (Cut External Stimuli)
- Use blackout curtains to create complete darkness.
→ Blocking light stimulation maximizes melatonin production and enhances sleep quality.
Stage 3: Meal Timing (Stabilize Internal Rhythm)
Keep a 10-hour gap between your last meal and bedtime.
→ Let your body focus on repair, not digestion.Overeating or choosing the wrong foods lowers sleep quality, so careful management is essential.
Stage 4: Cutting out Alcohol
Alcohol negatively affects sleep no matter the time of day, so it’s best to avoid it completely.
→ Even small amounts can disrupt deep sleep and lower heart rate variability (HRV).
Stage 5：Family "Wind-Down Hour" 🕯
Set a one-hour wind-down with family every evening from 7:00 p.m.
→ Through reading, conversation, gentle stretching, or light viewing, stop mental rumination and ease into calm sleep.This hour also serves as a digital fast—a ritual to reset the mind.
💡 Insight
Sleep isn’t a result — it’s a system you can design.
The key is not to carry daytime stimuli — food, information, emotions — into the night.
True rest begins with “sleep as environmental design,” involving your family and daily life as a whole.
🏁 Practical takeaways
✅Optimize temperature, light, food, alcohol, and connection all together.
✅ Turn your last hour at night into a family ceremony that resets the brain and heart.
✅ That’s the first step in a truly universal anti-aging protocol.
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Watch the short clip here
https://www.youtube.com/shorts/1pJAYDbpypY
Sleep isn’t a result — it’s a system you can design.
Gah… time to stretch and go to bed! 💤🧘♀️
Link to Takumi Yamazaki’s
ENGLISH Book “SHIFT”
