Protocol
Hot Tub/Hot Bath Sleep Protocol
Curated from
Rhonda PatrickSoak in ~104°F water for 20–30 minutes with body submerged shoulders-down, a couple hours before bed, optionally followed by a cool shower.
Assembled by Cited from Rhonda Patrick'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
2-
In a protocol Alternative
Soak in a hot bath or hot tub at around 104°F for 20–30 minutes, ideally a couple hours before bed, to enhance slow-wave sleep.
“temperature of around 104 degrees Fahrenheit for 20 to 30 minutes
FO▶ 13:20Dosage~104°F for 20–30 minutes, body submerged shoulders-down, a couple hours before bedCaveatsMay need to add hot water to maintain temperature; thermometer helpful.Certaintyexplicitpersonal useMain passive heating step -
In a protocol
Take a cool shower after heat exposure to help the body cool down before bed.
“Some of you may enjoy a cool shower afterwards
FO▶ 13:50Certaintyhedgedoffhand mentionOptional post-bath cool-down