Elevator-pitch sleep recommendations
Peter's short list of 'no risk, no regret' behavioral sleep moves he would give in an elevator ride.
Assembled by Cited from Peter Attia's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
6-
In a protocol
Go to bed and wake up at the same time every day to improve sleep quality.
“try to go to bed at the same time and wake up at the same time every day
TP▶ 1:13:20DosageSame bedtime and wake time dailyCertaintyexplicitstrong endorsementConsistent bedtime and wake time -
In a protocol
Allow yourself approximately eight hours of time in bed nightly.
“Give yourself about eight hours to be in bed
TP▶ 1:13:30Dosage~8 hours time in bedCertaintyexplicitrecommendation~8 hours in bed -
In a protocol
Make the bedroom as dark and as cold as possible for better sleep.
“make the room as dark as possible, as cold as possible
TP▶ 1:13:40CertaintyexplicitrecommendationDark and cold bedroom -
In a protocol
Avoid work, social media, and other stimulating or upsetting content for two hours before bed.
“detach yourself from anything stimulating...for two hours before bed
TP▶ 1:13:50Dosage2 hours before bedCertaintyexplicitrecommendationDetach from stimulating/upsetting content 2 hours before bed -
In a protocol
Avoid eating in the three hours before bedtime.
“try to not eat...for three hours before bed
TP▶ 1:14:00DosageNo food within 3 hours of bedtimeCertaintyexplicitrecommendationNo food within 3 hours of bed