The Ultimate Human with Gary Brecka 34. Sleep - Hacks, Supplements, and Routines for Better Sleep | Ultimate Human Short with Gary Brecka
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Feb 8, 2024 
Gary Brecka, health and lifestyle optimization expert, discusses proven hacks and strategies to optimize sleep. He explores sleep routines, the impact of magnesium, and the 10 3 2 1 0 sleep rule. The podcast also delves into the brain's role in sleep, benefits of hydrogen water, sleep medication alternatives, and strategies for better sleep.
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Sleep Protocol
- Create a healthy sleep protocol by following a consistent sleep routine.
- Try this for 5-7 days and observe its positive impact.
Consistent Sleep Schedule and Natural Sleep Aids
- Go to bed within 30 minutes of the same time each night to regulate circadian rhythms.
- Consider sleep aids like magnesium, theanine, and melatonin to support healthy sleep cycles.
10-3-2-1-0 Sleep Rule
- Follow the 10-3-2-1-0 sleep rule for better sleep.
- Avoid caffeine 10 hours before bed, food/alcohol 3 hours before, and work 2 hours before bed.