Update – 8/19/2018
Joe Rogan sat down with Dr. Matthew Walker, author of Why We Sleep: Unlocking the Power of Sleep and Dreams for what might just be the best podcast of 2018 – check out our Podcast Notes from the episode
Here are some useful tips from the episode to help you fall asleep quicker:
- One hour of iPhone use will delay the onset of melatonin production by about 3 hours (Your peak melatonin levels will also be 50% less) – so stay off your phone near bed time
- Dr. Walker also recommends turning off most of the lights in your house at night 2-3 hours before bed so your melatonin levels can rise
- Keep your room cool – Your brain needs to drop its temperature 2-3 °F in order to sleep
- Either go to sleep with socks and gloves on, or take a warm bath right before bed, why?..
- The socks and gloves warm your hands and feet – this moves blood away from your core out to the surface, which helps drop your core body temperature (this helps you fall asleep quicker)
- With a warm bath, you get vasodilation (rosy cheeks, red skin) and all of the blood rushes to the surface – when you get out, you have a massive dump of heat from the body, and the core body temp. plummets
Sleep – it’s important. You know it, I know it, we all know it. But sometimes, it’s not that easy. It’s hard for Type A personalities to wind down at the end of the night. What do the top performers use for help?
A few tips from Tim Ferriss, some discussed in these Podcast Notes:
- Melatonin – trying taking 3-5mg if you’re having trouble winding down, or looking to reset your clock after travel, late nights, etc.
- Note- Be careful of relying on any pill to help you sleep every night, or you risk becoming dependent on it
- Tim uses a white noise machine while sleeping
- Keep the room as cold as you can tolerate
- Go to sleep by 11PM to mitigate depressive/anxious symptoms
- Supplements that might help – NAC (this can raise glutathione levels, which aids in detoxification) and lithium orotate
- Mack’s Pillow Soft Silicone Earplugs – allow you to sleep on your side
- Sleep Master Sleep Mask – a perfect accessory if you can’t get your room as dark as you want it
- The Tim Ferriss Nighttime Cocktail – this works wonders, if you don’t want to add honey, just go with Yogi Bedtime Tea
- Tim has also suggested (and it worked for me) reading fiction before bed. This helps calm the mind and turn off our problem solving brains. A few favorites include:
In these Podcast Notes, famed biohacker Serge Faguet talks about how sleep is actually this very active state where the brain is working on repairing various systems in the body. Sounds important. Some other tips from Serge:
- Sex boosts deep sleep
- Wear blue light blocking glasses a few hours before going to bed
- You have to sleep at the same time every night. If you shift your sleep by a few hours, you’re going to miss certain stages.
- Caffeine has a half life of 5-6 hours, so 5-6 hours after drinking a cup of coffee, half of the caffeine will still be in your system, hindering your sleep
- And most shockingly…Serge has noticed even half a glass of wine disrupts his deep sleep via his Oura Ring
- Check out the Chillipad – a recommendation Serge, Tim Ferriss, and many of his guests
What else do top performers use to help them get some shut eye? Kelly Starrett and Amelia Boone recommend foam rolling right before bed:
- The RumbleRoller is perfect for this – roll out your quads 10-15 minutes before hitting the hay and you’ll be out like a light. Why does this work? It activates the parasympathetic nervous system – this is what relaxes us.
- Alternatively, you could use a deep-tissue massage ball, this works great for the stomach/gut area
Ray Cronise, as discussed in these Podcast Notes, has quite the bedtime routine:
- 30-45 minutes before bed Ray takes a contrast shower
- 10 seconds warm, 20 seconds cold, repeat 10 times, end on cold
- Cycling cold/hot before bed can make you very sleepy and gives you amazing sleep (it can also reset your circadian rhythm – travel tip)
And to top it all off, some supplement recommendations from legendary strength coach, Charles Poliquin: