Don't drink alcohol, don't eat anything less than three hours before bedtime. Avoid doing anything anxiety-pursusing or stimulating such as greeting, work email, or God help you checking social media for the folks that have access to a sauna or a hot tub. Go get in that before bed room should be cool. Ideally in the mid 60s. Give yourself enough time to sleep and fix your wake up time on the weekends. Don't deviate from it even on the weekend. It's very scary to think about what it must be like to want to drink alcohol or do whatever thing so badly that you can't control it.
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Peter Attia, MD, is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine.
He is also the author of the #1 New York Times Bestseller, Outlive: The Science and Art of Longevity.
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