The Peter Attia Drive

#233 - AMA #42: Optimizing sleep - bedtime routine, molecule regimen, sleep trackers, sauna, & more

Dec 5, 2022

Discover effective tips for optimizing your sleep routine! The discussion covers pre-bedtime practices, including a beneficial sauna regimen. Dive into the world of sleep-enhancing medications and supplements while learning about their mechanisms and potential risks. The conversation also explores the pros and cons of sleep tracking wearables. Emphasizing the importance of minimizing stimulation before bed, this episode offers valuable insights for anyone looking to improve their sleep quality.

23:53

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Quick takeaways

Maintaining a slight hunger before bed can improve sleep quality.

Flexibility and experimentation are essential in optimizing sleep habits.

Deep dives

Importance of Sleep in QA Episode

In this AMA episode of the Drive podcast, the focus is on sleep. The host, Peter Atia, discusses various aspects of sleep, including his pre-bedtime routine to optimize sleep. He emphasizes the negative effects of alcohol on sleep quality and suggests refraining from consuming alcohol in the evening. He also mentions the impact of maintaining a slight hunger before bed on improving sleep quality. Atia shares his experience with using a sauna before bed, highlighting its potential benefits for sleep. He acknowledges that individual experiences may vary and emphasizes the importance of flexibility in applying these practices.

Are saunas safe for everyone? Potential risks and benefits

01:35

Membership Benefits and Sneak Peek AMA on The Drive Podcast

01:02

The Impact of Alcohol on Sleep Quality

01:42

Intro

2min

Optimizing Your Sleep Routine

9min

The Sauna Experience: Benefits and Considerations

6min

Navigating Change: The Evolving Landscape of Health Perspectives

3min

Optimizing the Pre-Sleep Experience and Membership Insights

4min

View the Show Notes Page for This Episode

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In this “Ask Me Anything” (AMA) episode, Peter answers a number of questions on optimizing sleep. He describes his pre-bedtime routine, how he utilizes a sauna, and his current regimen of medicines and supplements for improving sleep time and quality. He goes in depth on each of the molecules that have shown promise in boosting sleep, including their mechanisms of action as well as any noteworthy contraindications. Peter also discusses sleep wearables, including both the positives and potential negatives of using such trackers, and much more.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #42 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Peter’s current pre-bedtime routine [3:30];
Sauna: Peter’s routine, sleep benefits, and tradeoffs [10:45];
Importance of keeping an open mind as new information arrives [16:15];
Importance of reducing stimulation leading up to bedtime [19:30];
Medications that can enhance sleep: mechanisms of action, contraindications, risks, and Peter’s regimen [20:30];
Why medications can enhance sleep, but should not replace good sleep habits [34:45];
Sleep supplements: mechanisms of action, contraindications, and Peter’s regimen [37:30];
Temperature during sleep, cooling devices, mattresses, and more [53:00];
A tip to help avoid straining your back in the morning [59:15];
Contrasting polysomnography with wearable sleep trackers [1:00:45];
Sleep tracking wearables: interpreting metrics, and the pros and cons of trackers [1:04:30];
Final takeaways on sleep [1:16:30]; and
More.