Routines

Common sleeping routines of your favourite people

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Dr. Andrew Huberman, a neuroscientist, prioritizes sleep and has shared tips for optimizing sleep hygiene. While there's no specific mention of his exact bedtime and wake-up time, here are key elements of his sleep routine:

  • Light exposure: He emphasizes getting sunlight exposure within 30 minutes of waking up to regulate the circadian rhythm.
  • Darkness: He recommends keeping the bedroom cool and dark, ideally around 65°F (18.3°C), and using blue light blockers before bed to wind down.
  • Sleep supplements: He mentions using a combination of magnesium threonate and apigenin (from chamomile) to promote sleep.

Rhonda Patrick, a cell biologist known for her work on sleep, follows a routine that prioritizes heat therapy and light management for better sleep:

  • Heat Therapy: Her key element is using a sauna or hot tub 2-3 hours before bedtime. This raises her body temperature, triggering the release of sleep-promoting hormones and promoting deeper sleep.
  • Light Management:
    • Mornings: She prioritizes 30 minutes to 1 hour of bright light exposure in the mornings to regulate her circadian rhythm.
    • Evenings: To wind down and promote sleepiness, she avoids blue light exposure after sunset. This might involve using red-light emitting bulbs or dimming lights in the evenings. She also recommends blackout curtains or sleep masks for a dark sleep environment.

Additional Practices:

  • Time-restricted eating: She avoids eating for 3 hours before sleep to minimize digestion during sleep and improve sleep quality. 

Bryan Johnson, known for his focus on biohacking and longevity, has a well-documented sleep routine designed to achieve optimal sleep:

Key elements:

  • Consistent Sleep Schedule: He prioritizes an early bedtime between 8:45 pm and 9:30 pm, followed by a wake-up time that allows for 8 hours of sleep. Consistency is key for regulating his circadian rhythm.
  • Pre-Sleep Wind Down: He allows at least 1 hour to wind down before bed. This might include activities like meditation or avoiding stimulating screens.
  • Sleep Environment: He optimizes his sleep environment with a cool temperature (around 62.6°F with a ChiliPad) and a dark, quiet room.
  • Relaxation Techniques: He incorporates practices like 5-10 minute meditation before bed to promote relaxation and sleep onset.
  • Supplements: He may use hemp/CBD oil occasionally before bed for its potential sleep-promoting effects.
  • Light Management: He minimizes exposure to blue light in the evenings to promote melatonin production and sleepiness.
  • Natural Wake Up: He avoids using alarms and aims to wake up naturally based on his sleep cycle.

Resources to learn more:

Andrew Wilkinson, the founder of Tiny, prioritizes sleep but doesn't follow a rigid sleep schedule. Here's what we know about his sleep habits:

  • Prioritizes Quality Sleep: Wilkinson emphasizes getting a solid 8 hours of sleep.
  • Flexible Sleep Schedule: He doesn't subscribe to the early-bird routine. Often, he wakes up later in the morning, past noon, after getting his needed sleep.
  • Focus on Recovery: His approach seems to prioritize getting enough sleep for feeling well-rested and energized, rather than a specific bedtime and wake-up time.

In contrast to the others, Andrew Wilkinson doesn't focus on specific techniques or hacks for sleep. He prioritizes getting enough sleep for his individual needs and overall well-being.

David Sinclair, a Harvard professor known for his research on aging, prioritizes getting enough sleep but also acknowledges his own sleep challenges. Here's what we know about his sleep routine:

  • Target Sleep Duration: He aims for seven to eight hours of sleep per night, although he acknowledges sometimes getting by on six hours.
  • Technology for Sleep: He uses an Eight Sleep bed that adjusts temperature throughout the night to promote deeper sleep.
  • Sleep Tracking: He wears an Oura Ring to monitor his sleep quality and ensure he's getting at least six hours.
  • Relaxation Techniques: He uses blue light-blocking glasses and dims screens before bed to wind down.
  • Occasional Sleep Aids: He admits to occasionally taking a small amount of a sleep medication when he has trouble falling asleep. 

Peter Attia, a physician known for his focus on longevity and health optimization, prioritizes sleep and utilizes a multi-pronged approach to achieve a good night's rest. Here's a breakdown of his sleep routine:

Core Elements:

  • Early Dinner: He avoids eating large meals within 3 hours of bedtime to promote digestion and better sleep.
  • Limited Alcohol: He minimizes or eliminates alcohol consumption, especially close to bedtime, as it can disrupt sleep quality.
  • Sauna Use: He incorporates dry sauna sessions about an hour before bed. The heat helps raise body temperature and promotes its natural decline afterwards, aiding sleep onset.
  • Reduced Stimulation: In the hour leading up to sleep, he focuses on winding down activities and avoids stimulating screens like phones or computers to promote relaxation.

Additional Practices:

  • Sleep Supplements: He may use specific supplements like magnesium threonate and others to support sleep, though emphasizes consulting a doctor for personalized recommendations.
  • Temperature Control: He might utilize a special mattress cover like the Eight Sleep Cover to regulate sleep temperature.
  • Blue Light Blocking Glasses: He may wear blue light-blocking glasses to minimize exposure to blue light in the evenings and promote melatonin production.

Resources to Learn More:

  • Peter Attia discusses his sleep routine in detail in AMA #42: Optimizing sleep on his website: https://peterattiamd.com/ama42/
  • He also mentions elements of his routine in the YouTube video Peter Attia's Longevity Routine (sleep supplements, diet, exercise, and thoughts on alcohol). 

Tim Ferriss doesn't follow a super structured sleep routine, and what he has shared focuses more on evening wind-down than a strict sleep schedule. Here's what we know about Tim Ferriss' sleep habits:

  • Target Sleep Duration: He generally aims for 7.5 hours of sleep at night, with the possibility of a 90-minute nap around 3-4 pm.
  • Evening Routine (flexible): While not a rigid schedule, his evenings often involve elements that promote relaxation:
    • Light Calorie Drink: He might have decaf tea with apple cider vinegar and honey.
    • Reading: He enjoys reading non-fiction books for 30-40 minutes to wind down.
    • Relaxation Techniques: Sometimes he incorporates baths with Epsom salts or saunas followed by cold plunges, though this seems less frequent.

There are many effective ways to improve your sleep that are more achievable for most people. Here are some areas to focus on:

  • Sleep Hygiene: This refers to good sleep habits that promote quality sleep. It includes things like keeping a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment (cool, dark, and quiet).
  • Diet and Exercise: Regular exercise can improve sleep quality, but avoid strenuous activity close to bedtime. Limit caffeine and alcohol intake, especially in the hours before sleep.
  • Relaxation Techniques: Techniques like meditation, deep breathing, and progressive muscle relaxation can help quiet your mind and prepare you for sleep.

If you're looking for more specific guidance, these resources can be helpful:

 

It's important to note that these are general recommendations. It's always best to consult a doctor for personalized sleep advice.

 

Photo by Adi Goldstein on Unsplash

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