The Blog of Author Tim Ferriss - Latest Comments in Relax Like A Pro: 5 Steps to Hacking Your Sleep

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

justjenn — Sat, 11 Apr 2009 21:11:26 -0000

Thanks for the post-

I don’t know how many of these suggestions I have tried in my life, but I will try some again. My rheumatologist says that my life time of insomnia combined with an over active autonomic nervous system has caused fibromyalgia. His prescription is for sleep. (He secretly wants me to drop out of my last term of school and somehow survive on working part time.) Without restorative sleep your body does not restore dopamine levels that buffer the pain receptors in the brain. I have done the sleep deprived hallucinations before, not on purpose (mine are scary). Chemicals make me "foggy" the next day, melatonin gives me restless legs, no sleep means a painful day. Any stroke of brilliance on that?

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Branden — Sun, 05 Apr 2009 14:13:20 -0000

Years ago I decided to become able to sleep anywhere at any time. I mostly succeeded, and learned a few things.

Cooling works well for me, but the ice bath is overkill. I just wear fewer clothes than necessary before bed. This time of year, I'll take off my sweater and socks 10-20 minutes before getting into bed. I'll be chilly when I enter bed and asleep as soon as I warm up.

Another important thing is to reserve the bed as a place for sleep. Spending daytime/evening hours typing in bed either puts me to sleep at the wrong time or prevents me from sleeping at sleep times (or at worst, both).

If I'm ever unable to fall asleep because my mind won't calm, it really helps to get out of bed. I'll write down important ideas, then play a simple meditative computer game to clear my thoughts for 15-30 minutes, in low light, while cooling back down. Much quicker than laying in bed.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Jacob Flickinger — Fri, 03 Apr 2009 21:10:50 -0000

I was just wondering, so do the other countries have the right Idea with the naps in the middle of the day and we as Americans are "too busy"? I have serious trouble falling asleep all the time, even with medicinal or non-medicinal help. I have tried multiple approaches to this and still cannot find anything.
If the lunch-times naps help, then I am doomed. I am in the military and it's immoral for us to take a nap in the middle of the work day.
Thank you,
Jacob

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

jane — Tue, 31 Mar 2009 07:48:10 -0000

How do you know it was the ice bath and not the melatonin that worked?

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

diet al — Mon, 30 Mar 2009 21:51:15 -0000

caffeine nap is a good idea and worth a try

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Malcolm Kelly — Wed, 18 Mar 2009 18:14:28 -0000

My top tip regarding sleep quality and energy, is to look at Rhodiola rosea as an herbal adaptogen. Extracted from a root found in high-altitude Arctic areas, it has been used to combat the effects of cold, dark, sleep deprivation, seasonal affective disorder. There's a huge amount of research been done in Russia and the Scandinavian countries on its benefits - the more areas of health it's been researched in, the more benefits seem to be found. It's known as one of the best anti-stress herbs (which seems to equate to increased longevity), & increases physical tolerance to exertion. Not least, it doesn't taste of cat's piss, as some herbals for sleep can (Valerian a prime example), in fact it's a pleasant-tasting rose-scented herb, and inexpensive as a tea, tincture, or supplement. I've been using the stuff for the last few years, since working in the nutriceuticals biz a few years back, and use it to manage night shift sleep and energy patterns, along with full-time house-husbandry, and will continue with it's use for the rest of my (extended?) life.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

grahame — Thu, 26 Feb 2009 02:29:49 -0000

Having a glass of red wine with dinner, a couple of hours before bed, sees me waking up two hours after falling asleep. Is red wine known to be disruptive?

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Gentle Miant — Sun, 01 Feb 2009 17:01:42 -0000

Hi Endre,
I'm sure the effects of the ice bath will pass... or I wouldn't admit that my son and I laughed until tears rolled down.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Gentle Miant — Sun, 01 Feb 2009 16:57:33 -0000

Hi Tim,

I couldn't give you the praise you deserve without appearing to "suck up", so I'll just let it go. :-)

Two things: I have a recorder next to the bed in case I think of something I just HAVE to remember to do. Also, it's much easier to control wake up time rather than go to sleep time.

I noticed after my last post in "Things I learned and loved in 2008" that it got off the list. I hope my sword...errr tongue wasn't too sharp.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Brian — Mon, 26 Jan 2009 12:38:04 -0000

The ice bath didn't really work for me. I gave it a couple of days and wasn't even sleeping as well as I usually do. Besides, sitting in a bathtub full of 50° water wasn't fun. I think I'll stick with the bedtime snack suggestion and a few good books!

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

dave — Fri, 16 Jan 2009 02:41:37 -0000

I have tried http://www.pzizz.com/ with great success puts me straight to sleep and also has options for 20min power naps.

Note: I am not related to the company in anyway just a happy customer.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

John Roberts — Thu, 30 Oct 2008 00:12:31 -0000

Sounds like "sleep paralysis" a common experience and a source of alien abduction tales: http://www.medterms.com/scr...

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Anjani — Wed, 29 Oct 2008 14:14:20 -0000

Sebastian - Try meditating before you sleep....sounds like you have a lot of stress that is working it's toll when you sleep.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Sebastian — Wed, 29 Oct 2008 08:25:31 -0000

p.s. an addition to my plea above which may be of relevance:

You know that feeling when you wake up and you can't clench your fist through sleepy weakness? My entire body feels like that. My brain will be alert but my body is immobile. After 5-10 mins it feels as if my body is being flushed with energy from head to toe and I can jump out of bed.

Strangely, about once every two months I will have the opposite. I will jump out of bed after 7-8 hours, full of energy and have the most incredibly productive day. I wish i knew the variables which caused this because obviously I'd just repeat them every day! But it seems utterly random and unconnected to my actions the previous night.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Sebastian — Wed, 29 Oct 2008 08:14:51 -0000

I have a sleep problem that's ruining my life and wonder if anyone out there can help. The insomniacs out there will curse me because the problem is too much sleep!

Why is that a problem? Well, sleeping 10 (often 12) hours sleep a night is an utter waster of time. Not to mention the fact that i don't feel refreshed when I wake up and will often feel the overwhelming need to nap. As someone with ambition this is seriously cutting into my ability to get things done.

I exercise, eat a balanced diet, have a positive outlook, have virtually eliminated alcohol and have tried the snack before sleep idea but continue to oversleep regularly and feel lethargic.

People (including doctors) tend to take the problem with a pinch of salt, as if to pat you on the head and say "there there, just sent an alarm and stop being so lazy". Condescending and unhelpful I'm sure you'll agree.

I hope someone out there has some good advice... I'm pretty desperate. Cheers.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

David A. — Wed, 15 Oct 2008 07:43:45 -0000

oh, and BTW, Tim:

you're still owing as an explanation, I think, about the "fat-loss and the sperm count" (c:

How on earth did you come up with the second one? I mean: is the change in amount just so obvious or is that one of the things the NR do with all their time, after having outsourced their live...? Huahuahu... sorry for the joke, but that was just too tempting (c;

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

David A. — Wed, 15 Oct 2008 03:28:37 -0000

uaaa!

"2. Use ice baths to provoke sleep."

Already the thought of it makes my 'you know what' want to withdraw twoards the inside... (c:

Over here in Europe it's unfortunately not common that convenience stores sell bags of ice... that makes it a little bit more diffucult to get that much ice...

but sure worth a try!

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Anne Holmes — Fri, 26 Sep 2008 00:28:57 -0000

Interesting ideas, Tim!

I'm not sure I like the ice bath concept either, but I did assemble a list of non-pill techniques to help bring on sleep in my post, so if anyone's still reading these responses, feel free to take a look (in URL in name).

Thanks!

Anne

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Kieran — Fri, 19 Sep 2008 23:40:33 -0000

I have severe insomnia. I cannot sleep if I know I have to be up at a specific time. Even if I was going to Disneyland I would be worried about not sleeping and therefore not sleep. It is a self-fulfilling prophecy.

The only times I can sleep are friday and saturday nights, but even on those nights, these days I am finding it hard to drop off. I find my nights anything but relaxing, and usually have to drink myself to sleep about 2 or 3 in the morning for about four hours (sometimes less) of alchohol induced sleep. I have been walking around this last year in a painful daze. And my spirit is completey depleted.

I have tried so many things to get to sleep, but nothing has worked. However, I will give your 5 steps a go and get back to you. It is good to know that I am not alone with this insomnia problem. And I can say that there is nothing so soul-destroying as not sleeping.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Ben Spak — Thu, 18 Sep 2008 13:38:32 -0000

Now if you'd have played video games while staying awake you could have beaten my friend Mat White's world record lol

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

A Residual Income Lifestyle — Fri, 01 Aug 2008 03:14:09 -0000

So much great information Tim.

I am very curious to try out the caff-nap method.

Never even occurred to me to try reading a fiction book before going to hit the dream machine of my sleep. I'll have to go find a fiction book.

I'm finding myself looking forward to reading more and more of your works. Thanks.

Timothy

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Mike Bruny — Sat, 12 Jul 2008 21:09:37 -0000

Tim:
Good stuff, I'm interested in learning more on how this can be applied to shift workers. I work a compressed work week where I work from 7p-7a 3-4 times a week then convert(or at least try) to convert to the schedule of the rest of the world when I'm off.

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Doc G — Tue, 01 Jul 2008 00:50:11 -0000

The great thing about caffeine naps is that the caffeine takes about 20 minutes to kick in so provided that you can dose off quick you should be able to fit a "productive" 15 minutes of shut eye into your schedule. I also briefly discussed how caffeine might also assist with naps by working on the adensine receptors.

re. how to sleep.....side or back? well for me because I have severe sleep apnea it's better for me to sleep on my side because my airways are harder to completely close over. In my opinion the best way to sleep is the easiest way to sleep. Some might say that it's best to sleep on your side in the fetal position but if that's painful then how is that the best way to sleep? There are various arguments out there for both sides (pun not intended).

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Ren Jie — Mon, 30 Jun 2008 20:06:19 -0000

My question falls into the category of how to sleep. On your back or side? Which is best for athletic recovery, in particular? I can't figure it out. On my back, I wake up with a stiff back. On my side, after a heavy workout, my shoulders can feel tweaked. Hard surface, soft surface- there are different opinions. Anyone know some hard facts either from ancient wisdom or today?

Re: Relax Like A Pro: 5 Steps to Hacking Your Sleep

Tucker — Mon, 30 Jun 2008 03:20:22 -0000

I came to realize that "caffeine napping" wake me up in the morning very nicely. I am the kind of person that takes forever to just to force myself out of bed, so it feels very easy getting up when I wake up, drink a coffee which I left out the previous night(it is worth the cold coffee even), and then fall asleep and let the third ring of my alarm(pressing sleep twice) wake me up. This process does take a half of an hour, but it is just as long as it would for me regularly, and I seem to feel better throughout the day.