Tim Ferris' tips and tools for better sleep

[iteles]

Listen to this podcast and write up notes! https://itunes.apple.com/gb/podcast/the-tim-ferriss-show/id863897795?mt=2&i=1000392711677

[nelsonic]

@iteles thanks for sharing. Direct link for people without iTunes/iOS device: https://tim.blog/2017/09/26/tools-and-tips-better-sleep/

[iteles]

Yeah, sorry, was on my phone and didn't have much data!

[iteles]

This is essentially a collection of snippets of interviews and as a result, there is a lot that is not specifically relevant to sleep, with one small portion being relevant somewhere in the middle.

I've tried to summarise the sleep relevant tips below.

• Getting sleep and recovery right has more of an impact in terms of magnifying everything else in your life than even diet or exercise

Tim Ferris recommendations

• White noise machine (like Marpac Dome) - some high end hotels have started to include this in rooms
• Cool temperature (for Tim this is 65o F or as cold as he can tolerate)
• There is evidence to suggest (& this is also Tim's personal experience) that for people with bipolar disorder or manic depression, going to bed by 23h00 strongly mitigated onset insomnia & aid mental stability
• NAC and lithium oritate in very very low doses (like 5mg) aid sleep and mental stability
• Polyphasic sleep works for some but isn't for others (Tim functions best with mono-phasic sleep with 7.5 hours at night and then 90mins around 15h00 or 16h00)

Recommendations from others

• Charles Poliquin recommends magnesium furinate (6 capsules) mixed with 2g theanine as supplements for better sleep
• Mike Rubiglia recommends the Fitbit to understand the quality of his sleep (he has REM behaviour disorder) calling it a much cheaper sleep study (than in a clinic)
• Mike Rubiglia's night time routine:
  • Podcast called 'Sleep with Me'
  • Get off social media and write in your journal
• There's a whole section on Amelia Boone and her pre-race nutrition The only interesting part was that before running on race days, she does a lot of mobility work with everything from foam rollers to different size balls to open hips and loosen muscles Glute activation: Jane Fondas
• Amelia Boone on recovery: compression boots, stay active with gentle movement for 48 hours after a race - never sit down or stop or you'll be in a lot of pain the next day, only uses ice baths immediately after races not after a few hours
• Dr Peter Attia had a very interesting section explaining ketones and synthetic ketones and a tiny bit about how they aid recovery (not specifically sleep)

Book recommendations (not on sleep):

• The One Thing
• 4 hour work week