#233 - AMA #42: Optimizing sleep - bedtime routine, molecule regimen, sleep trackers, sauna, & more
whatshot 96 snips
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
forum Ask episode
web_stories AI Snips
view_agenda Chapters
auto_awesome Transcript
info_circle Episode notes
volunteer_activism ADVICE
Alcohol and Sleep
Prioritize sleep by avoiding alcohol close to bedtime, as it disrupts sleep quality and increases wake-ups.
Even a few drinks earlier in the evening can negatively impact deep and REM sleep.
volunteer_activism ADVICE
Empty Stomach and Sleep
Peter Attia found that a slightly empty stomach before bed improved his sleep quality, likely due to the lower glucose levels.
Try going to bed a little hungry instead of snacking late at night.
question_answer ANECDOTE
Sauna Conversion
Peter Attia's perspective on sauna use has shifted from skepticism to strong advocacy due to its profound impact on his sleep.
He now uses a dry sauna at 198°F for 15 minutes, a cold plunge, and another 20-25 minutes, 4-6 nights a week.
Get the Snipd Podcast app to discover more snips from this episode
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];
The Peter Attia Drive