The Tim Ferriss Show: Tools and Tips for Better Sleep

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In this episode of the Tim Ferriss Radio Hour, Tim gathers some bits of advice from past guests on how to get better sleep.

Tim’s Advice
  • He 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
  • Tim functions best getting 7.5 hours of sleep at night, in addition to a 90 minute nap at 3PM
Charles Poliquin 
  • Charles takes Magnesium Threonate at bedtime in addition to two grams of L-theanine
  • Charles only works 4 hours a day, takes 1 week off per month, and schedules a 3 month break every year
  • He values quality over quantity
  • He recommends reading The One Thing and The 4-Hour Workweek
  • With fish oils, to best fight inflammation, you want the highest EPA to DHA ratio (~6 to 1). If you’re worried about brain health, you want the opposite (~8 DHA to 1 EPA).
    • He recommends the OmegaAvail brand of fish oil
Amelia Boone
  • Amelia is a huge fan of eating Pop-Tarts for quick digestible carbs
  • She wakes up at 4AM every morning
  • Try using a foam roller before bed in order to activate the parasympathetic nervous system (this is what makes us relax)
  • After races, she recommends staying active for the next few days, at least somewhat, to avoid muscle pain. She says the worst thing you can do is lay down on a coach and pass out.
Mike Birbiglia
  • He uses a Fitbit to track his sleep quality
  • Check out the podcast Sleep with Me to help you fall asleep
  • Get off social media before bed
  • Random advice: Don’t ask “What do I want to be when I grow up?” ask “How can I be of service to the world?”
Dr. Peter Attia
  • Many people report better sleep on a ketogenic diet
    • Normally, our body stores glucose in the liver and in our muscles. Only the liver stash is available to the brain (Note from comments – You can store about 100 to 120 gm of glucose in your liver. While you can store much more in your muscles, (on the order of about 300 to 350 gm), because muscles lack the enzyme glucose-6-phosphatase, glucose stored in muscle as glycogen is unable to re-enter the bloodstream and is meant for the muscle and the muscle alone to use. In other words, muscle glycogen is a stranded asset of glucose in the body to be used only by the muscle). We use this glucose to create energy.
    • Another solution to get energy – when our body doesn’t have available glucose, we break down our own sources of fat (stored fat or the fat we eat), to create ketones, which in turn creates energy via the Krebs Cycle.
    • When our body does this, we are said to be in a state of ketosis.
    • Check out these Podcast Notes to get a better understanding of the ketogenic diet
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Notes By MMiller

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