I once went almost five days without sleep in 1996 just to see 1) if I could make a week (I couldn’t), and 2) what the side-effects would be.
I was a new neuroscience major at Princeton at the time and hoped to do research with famed serotonin pioneer, Barry Jacobs.
Hallucinations cut my sleep deprivation trial short, but I’ve continued to experiment with sleep optimization and variation as a means of improving performance.
Here are a few effective techniques and hacks I’ve picked up over the last five years from sources ranging from biochemistry PhDs to biologists at Stanford University…
1. Consume 150-250 calories of low-glycemic index foods in small quantities (low glycemic load) prior to bed.
Morning fatigue and headache isn’t just from sleep debt or poor sleep. Low blood sugar following overnight fasting is often a contributing factor. Just prior to bed, have a small snack such as: a few sticks of celery with almond butter, a mandarin orange and 5-8 almonds, or plain low-fat (not fat-free) yoghurt and an apple. Ever wonder how you can sleep 8-10 hours and feel tired? This is part of the explanation. Make a pre-bed snack part of your nutritional program.
1-2 tablespoons of flaxseed oil (120-240 calories) can be used in combination with the above to further increase cell repair during sleep and thus decrease fatigue. It tastes like a mixture of cat urine and asparagus, so I recommend pinching your nose while consuming it — thanks Seth Roberts, PhD. for this tip — or using capsules.
2. Use ice baths to provoke sleep.
Japanese have longer lifespans that do most other ethnicities. One theory has been that regular ofuro or hot baths at bedtime increase melatonin release, which extends lifespan. Paradoxically, according to the Stanford professors who taught Bio 50, cold is actually a more effective signaller for sleep onset, but it could have no relation to melatonin production.
I decided to test the effect of combining 10-minute ice baths, timed with a countdown kitchen timer, one hour prior to bed (closer to bed and the adrenergic response of noradrenalin, etc. won’t allow you to sleep) with low-dose melatonin (1.5 – 3 mg) on regulating both sleep regularity and speed to sleep. The icebath is simple: 2-3 bags of ice from a convenience store ($3-6 USD) put into a half-full bath until the ice is about 80% melted. Beginners should start with immersing the lower body only and progress to spending the second five minutes with the upper torso submerged (fold your legs Indian-style at the end of the tub if you don’t have room). I’ll talk about the fat-loss and sperm-count benefits of this in future post.
The result: it’s like getting hit with an elephant tranquilizer. Don’t expect it to be pleasant at first.
3. Eating your meals at set times can be as important as sleeping on a schedule.
People talk a lot about circadian (circa dia = approximately one day) rhythms and establishing a regular sleep schedule, but bedtime timing is just one “zeitgeber” (lit: time giver), or stimulus that synchronizes this biorhythm (like pheromones and menstrual cycle). Eating meals at set times helps regulate melatonin, ghrelin, leptin, and other hormones that affect sleep cycles. Other “zeitgebers” for sleep include melatonin, light, and temperature. Parting suggestion: Get a sleep mask if you have any degree of light in your bedroom.
4. Embrace 20-minute caffeine naps and ultradian multiples.
Test “caffeine naps” between 1-3 pm. Down an espresso and set your alarm for no more than 20 minutes, which prevents awakening in the middle of a restorative sleep cycle. Interrupting cycles often leaves you feeling worse than no sleep (though some researchers assert your performance will still improve in comparison with deprivation).
For longer naps, test multiples of 90 minutes, which is called an “ultradian” rhythm in some papers, though the proper term should be “infradian” since it’s less than 24 hours. Thomas Edison, despite his vocal disdain for sleep and claim to sleep only four hours per night, is reported to have taken two three-hour naps daily.
Don’t forget to factor in your time-to-sleep. It often takes me up to an hour to fall asleep, so I’ll set my alarm for seven hours ((4 x 90 minutes) + 60-minute time-to-sleep).
5. Turn off preoccupation with afternoon closure and present-state training.
I have — as do most males in my family — what is called “onset insomnia.” I don’t have trouble staying asleep, but I have a difficult time falling asleep, sometime laying awake in bed for 1-2 hours. There are two approaches that I’ve used with good effect without medications to address this: 1) Determine and set a top priorities to-do list that afternoon for the following day to avoid late-night planning, 2) Do not read non-fiction prior to bed, which encourages projection into the future and preoccupation/planning. Read fiction that engages the imagination and demands present-state attention. Recommendations for compulsive non-fiction readers include Motherless Brooklyn and Stranger in a Strange Land.
—
From fat-loss (leptin release decreases with sleep debt) to memory consolidation, sleep is the currency of high-performance living.
Have you taken time to master it like a skill?
Here are a few questions for the researchers among you:
-What is the fastest way to pay off sleep debt?
-Can you eat more food — or protein specfically — to compensate for sleep deprivation? To what degree?
-How do side-effects of ongoing melatonin use compare to drugs like Ambien?
-What is the interplay of the hypothalamus and RAS (reticular activating system)?
-Does insulin sensitivity change between waking and sleep cycles? How?
-Can coffee and its effects on adenosine affect sleep depth or length?
Sweet dreams.
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some are probably thinking: ice bath before bed will keep me up all night but as tim says "it’s like getting hit with an elephant tranquilizer. Don’t expect it to be pleasant at first." great words tim
Great post Tim! 5 days is a crap load of time without sleep. I usually break down and sleep for 18 hours after going 2 days without it. I personally resent sleeping and try to keep it to a minimum, so thanks for the interesting tips and theories.
I am embarking on a 30-day polyphasic sleep schedule as of today, and chronicling it all at howtohackyoursleep dot com. It's much like you suggest here, but more regimented, and allows for even more free time, in theory. There is also a slight Tyler Derdanesque risk to the whole venture, which I'm okay with. 🙂 Look forward to your thoughts!
Has anyone figured out how to deal with Middle of the Night Insomnia? The blog post and book really only deal with Onset Insomnia. I wake up at 4 am every morning…
I feel like life is full of things to learn, and that a lot of fiction is a waste of time. Maybe I should set a goal of reading the top 100 novels?
A hot bath seems okay, but … AN ICE BATH?!?!?!? I'll freeze myself to death before even getting in.
After reading your post I realized my I had to address my frequent wake up headaches. My husband complains I snore, so I went to my doctor and he ordered a set of neck and head xrays and to drop weight. I also mentioned having trouble controlling my body temperature. As crazy as it sounds, thyroid problems seem to run in the family and this genetic time bomb might just be rearing its ugly head, so I a getting that checked as well because my weight issues could also be due to this. I have never had sleep problems, so I will take your info into account and start the cold showers, and although I have also woken up with headaches after bingeing on ice cream and desserts before going to bed, or overeating protein, I will try the light snacks you mention. Thank you for your posts
Hey tim! Thanks to mr.Rogan i ended up reading both of your books and changes have been made! I have a concern about this ice baths though , is ice really necessary? in your 4hbody book, you talk about the minimum amount required , could that apply to cold water vs ice baths? … http://www.coldtub.com/?content/ice-baths/cold-tub-vs-ice-bath.html Hope to hear back from you, or at least one of them outsourcing kind assistants! Keep up the good work. Ps: its 11pm here, i will start my oscar wilde books, take care tim!
About an hour before bedtime, we started a nightly relaxation routine that includes reading, taking a bath or anything else that can be considered soothing. Completing all exercises at least three hours before bedtime and not looking at screens before we go to sleep, which of course stimulates your brain. We implemented this for me, my wife and my children which has helped all of us and made all the difference in the world. It also helped with their concentration and school work. We even made sure to stay on these schedules during summer break and which has helped to make it a part of their everyday lives.
I am going to try this …just went to my doctor about sleep. Wasnt very helpful.
Ice -bath and wine Hi there, I ve tried the ice bath yesterday, – problem being that in spite of ice bags I could not get the temperature to below 17 C, which I guess does not make an "ice bath". Which brings me to another point, if someone could help please: In 4 HB, some suggestions are down to 'micrograme', while others are surprisingly unspecific: I.e., – What is the SUGGESTED TEMPERATURE for an ice bath Tim? Likewise when speaking about wine. What's '2 glasses"? In some people's lives that's 2 standard units and in others' double that. Any suggestions anyone? THanks! 🙂
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I always take a nap after lunch. It makes me feel so good. Anyway thanks for sharing this with us. Very helpful info.
I'm interested on how to relax like a pro. I'm 20 years old and I'm having a hard time to sleep. Thanks to this post It helped me alot.
Caffein nap is a great idea. Interesting.
Interesting – Just wondering why almond butter for sleep and not any other nut butter? Is there a particular reason to use almonds?
These tips seem very helpful and I'm eager to try all of them out. I've been having a difficult time sleeping for the past few months and I think I may already have insomnia. Getting to have enough sleep is really important to me because I get drained and burnt out easily if I don't. Thanks for this post. Hopefully I'll get my sleep back.
Good post! Almost 5 years of continuous replies and counting. Good info, Tim.
I have been implementing your tips since I saw you on Dr. Oz and they have helped a lot. The only thing I haven't tried is the ice bath. Might try that when summer rolls around. We do keep the house cool at night during the winter – at 57. I find I sleep much better in a cool room with blankets than keeping the heat up. Saves money too.
Tim, do you always use almond butter or a late night snack? Or is there ever a point where you don't need it? Thanks!
I am 22 years old and have been yawning all day long have having sore/tired eyes. I am sleeping 8-12 hours a day and find it hard to stay awake 10-12 hours! Im going to implement this for a week and if I don't see improvement I will make a sleep doctor appointment.
Benny lewis, explains that you can sleep just 5-6 hours and do a siesta for 20 minutes in the afternoon (like after lunch). He says you should try it for 2 weeks before getting adapted to it. What do you say about this? do you also use this method or you think you shoiuld sleep more if possible?
I also suffer from difficulty falling asleep and these are great tips. What has helped me recently is: no screen time 1-2 hours before bed, esp. portable devices; brief yoga and meditation practice seems to chill me right out; and if I have any energy left, actually reading some (challenging) non-fiction, i.e. Jane Jacobs Cities and the Wealth of Nations…after about 10 pages I'm done for. Fiction, however, I can stay awake all night for!
Thanks for the great tips. Sleep is something i have a lot of trouble with, especially if im stressed. Theres a few of these i will try tonight
How to order your brain so you wouldnt wake up every hour to urinate at night Thanks for your advice Best regards Roland
This is my best video Body Hacks
What's the ideal weight of ice or water temperature for weight loss? In the book and on CBS, you suggest 20lb and on AskMen you say 30lb. And are there diminishing returns after 3 times a week?
Hello Tim, I'm a sleep tech. Was watching this talk http://youtu.be/4qwP74XpaFU?t=42m22s at 42:22; that you're talking to devices makers about getting EEG data. I think I have an idea that might get you something excellent for people to get REAL accurate sleep data for their reports. It involves DIY methods on the cheap, models being sold for those who don't want to play with wires and an open source platform. Let me know if you're interested.
studied the information on the site a lot, intending to take the leap soon and get a steam shower cabin, in all likelihood just after the holiday break
Hi Tim, thanks for the post. I tried all of these in the past to improve my sleep and by far the technique that worked best is to use yellow glasses before going to bed. It completely changed my life and I've been recommending them to everyone with great success. Detailed explanation below. From an evolutionary perspective, Nature made us sleep in the night to avoid falling prey to animals which we could not see. So light regulates our sleep cycle: we are awake with light and fall asleep without it. We have three light receptors in the eye: red, green, and blue, which is why those are the primary colors. It's only the blue light and the blue receptor that control the sleep cycle, probably because the sky is blue and that is the most abundant color during the day. So an easy way to stay awake in a long road trip is to have small blue lamps in the car, and an easy way to get better sleep is to wear yellow or amber glasses that remove the blue. I use them one hour before bed each evening, fall asleep faster, and sleep better. It is important to keep the yellow glasses until you turn off the light, otherwise the hormonal system stops producing melatonin and needs some time to start again. This medical experiment revealed that amber glasses help to sleep better, and amber works better than yellow: http://www.ncbi.nlm.nih.gov/pubmed/20030543 I also found that they help with jet lag: if you fly eastward and want to spread a 5-hour jet lag over several days, you can use the glasses in the evening for one hour before bed two days before, two hours before bed the day before, then two hours after bed the day after, and one hour after bed two days after. Any yellow glasses that cut out the blue will work. It's low-tech and costs under $15 (e.g., SolarShield or UVEX).
The reason why you have trouble falling asleep at night is because you take espresso at 1pm! Don't take any caffeine before noon if you are sensitive to caffeine! The half life of caffeine is 6 hours, so even after 24 hours, you still have 12.5% left in your system.
Hi Tim! I used to have onset insomnia too. Have you ever tried binaurals? They solved my problem. Cheers!
Have you ever thought of ASMR videos? There are these people on Youtube who publish videos that are notorious for causing intense relaxation. The most popular one is named GentleWispering: http://www.youtube.com/user/GentleWhispering
Pumpkin seeds might be a good choice. They have fat but are also high in magnesium.
I do not sleep much due to an intrusive thoughts which I have almost no power to stop and the things I do online. I will try your advice . Thx.
Never before heard of a steam shower enclosure up until I stumbled on this incredible website, so pleased I did really would like one now and finances permitting will be buying one pretty soon
I'd be pleased to know more about your take on seeding the gut. I listen to many of your podcasts over & over. Applying many of your writing concepts to music composition. Thx. Steve
Has anyone had any luck getting off sleeping pills? I am currently taking clonzapen and am having a very difficult time coming off of them. I have tried Valerian root with mild success. Any tips would be greatly appreciated. Cheers, Jose
Sleep is so important! With all of today's busy people running around on stress and whatever else they have to deal with – how does anyone sleep? As a fellow lack of sleep sufferer – I recently learned about magnesium and it has helped IMMENSELY. I am able to focus on the important things and not worry about what I need to do at 3 am in the morning. Here is an article that I hopes help you as much it helped me: http://www.vivamagonline.com/sleepless-in-canada/
TIM: I love the blog! I love the can-do attitude and willingness to try whatever will work to live the most successful and vibrant life! So, obviously strategy and planning are key to success with sleep. I've had the hardest time mastering my own sleep schedule over the years, mostly feeling completely zombie-like when my alarm goes off in the morning. I've found that waking up was easiest when my food-consumption was also at it's best. I tried a Whole-30, essentially a Paleo diet minus all sugar, and found the high protein intake (and general lack of crap) paired with the scheduled regimen to drastically help my sleep schedule. While on the program I got up at 6am everyday feeling pretty well and never really had a problem snoozing my alarm. Doug Bertram– I've also tried an alternate sleep cycle, opting for the "Everyman Cycle," consisting of a 3hr nap and then three 20-minute naps spread evenly throughout the day. I could only manage it for two weeks with a few friends of mine. It was great while it lasted but my biggest hurdle was hitting naps on time. My job is fairly flexible compared to many, but because of the nature of working with others, I found it difficult to navigate nap-times consistently. Still on the trail, though!
Great insights TIM, Hacking sleep is one thing for me the struggle has always been getting to sleep and I found a wonder to solve my problem. Meditation It has changed me from an insomniac to someone who can sleep on the road. Not only that but the quality of my sleep has increased too.
Another trick for swallowing nasty tasting liquids (flax oil, fish oil, etc.) with minimal icky taste: get an oral syringe, 5 or 10 ml size. Put your dose in the syringe, then lay the syringe on your tongue, fairly far back (not to the gag point, of course), then gently squirt the liquid past your tongue to the back of your mouth, and swallow. Makes it easy to take doses that would require lots of capsules to achieve, and you also save money 'cause the bulk oil is cheaper than the capsules. Many pharmacies carry oral syringes (especially compounding pharmacies); some even have bottle adapters or tubes that make it easy to pull the liquid into the syringe. Bring your bottle so they can give you the right size adapter.
I think I will skip the ice bath thanks and stick with an insomnia video. The nature sounds and ambient music works for me every time: https://youtube.com/watch?v=QaaoH-myH0A
Tim, have you thought about researching lucid dreaming techniques? Roughly 1/3 of our lives is spend sleeping, would be great to be able to control dreams and with your systemic approach you could be the one to bring it to the masses.
Hey Tim, Try the 4-7-8 breathing excercise when you have trouble falling asleep. Works wonders on me. Just google "4 7 8 sleep" Greetings from Sydney, Art
Tim, you wrote about taking 200mcg of Huperzine-A in the Huffington Post. I normally take 1.5mg of Melatonin. Can I take both together? It would help in something?
how does one sleep after an espresso?
Would a cold shower work? (I don't have a bath)
Hey Tim, Some interesting things in this post and the comments. Thanks for sharing. I have struggled with insomnia for most of my life. Falling asleep is my primary challenge. I've tried all sorts of different things, including prescription medication and various natural supplements. Melatonin seems to interrupt my natural sleep cycle, and I wake up every couple of hours. Often times it's difficult for me to get back to sleep after these interruptions. Recently, I've found myself regularly taking one tablet of Diphenhydramine (Tylenol PM without the Tylenol). This works wonders in allowing me to fall asleep without feeling drowsy the next day. My question is, what are the short and long term side effects of regular Diphenhydramine consumption? Any insight would be much appreciated. Thank you.
Tried the ice bath. Most mind over matter thing I've done in a long time. Maybe forever! Lol. Very unpleasant but it worked. I am about to pass out and can barely type this. Good night.
Some good points here! I'm glad you're brave enough to have an ice bath!
Good tips, I'm going to work on getting more consistent at eating at the right times, as I've heard this before and whilst my sleep is a whole lot better than a year ago (bad insomnia) it's still not great by any means.. Cheers!
OMG ice bath sounds so brutal! I found that your suggestion for setting meal times along with avoiding electronics before bed makes a huge difference. A really easy thing that folks avoid too is simply staying hydrated. Drinking a some water before bed will trick your body into thinking it has a full stomach and will naturally want to sleep. Really good tip too on the nonfiction before bed. I stopped reading nonfiction/cerebral stuff before bed a while ago because I'd be up in bed for hours thinking!
The caffeine nap is legit! I've used that technique for years whenever I was short on sleep but had to be alert. It started off unintentionally, pounding coffee in the early morning before a test and then falling back asleep by accident. The trick is to fall asleep before the caffeine really kicks in. Then you wake up in full buzz mode!
Thank you Tim! This is super interesting. Definitely want to try the ice bath. A hot tub with 1Kg of highest quality salt (e.g.Himalayan crystal salt) for 35-45 mins works well for me and is said to have the effects of a 3 day detox. Epsom salts (magnesium) or high quality pure baking soda in a hot tub work well too. Calming essential oils added to the bath do wonders and can also be vaporised in the room for extra effect, as well as rubbed on the temples. Aromatherapy and its effects in general are way under valued in my opinion. Supplementing with magnesium gel (transdermal is best way to absorb) also works really well. Meditating in 'Savasana' for 10-15 mins does wonders too. I could not agree more on cutting worries short with your technique of afternoon planning, but where impossible, evening planning definitely works better for me than no planning at all. Thank you again for your sharings & sweet dreams to you 😉
The specials Ops Seals train to face lack of sleep with five days of sleep deprivation, during which they report hallucinations, and some state they never wish this kind of sleep deprivation on anyone. I went without sleep for nine consecutive nights. That was seven years ago, when I went to Peru to hike the Inca trail to Machu Picchu. Three nights in Cusco, three nights hiking the Inca Trail, one night in Aguas Calientes, two nights back in Cusco. During the second day of the hike, I run 10 Kms in just over an hour – that is with four nights without sleep. All through the hike I felt fine. on the tenth day I caught a bus to Puno and that night I went to a drug store and asked for a sleeping pill to put down a horse – slept for eight hours and was fine visiting Lago Titicaca. During the first six days, since arriving in Cusco and through the hike, I chewed Coca leaves (the locals refer to the chewing as "Acullico" and suggested it would alleviate/prevent high altitude-related problems – Cusco is at 3,400 m and on the second day of the hike we crossed over 4,200 m – then gradually descending by the fourth day to just over 2,400 m at Mach Picchu). I could not figure out how I was able to manage nine nights without sleep, until recently. I googled Coca leaves and found out that it not only helps overcome altitude sickness, but also suppresses hunger, thirst, pain, and fatigue. Unknowingly, I was high on cocaine. I was 63 when I did the Inca Trail – now at 70 am still looking after my consulting business, and am still having a bitch of a time falling asleep. When I sleep, I average about three to four hours, and at least two or three times per month I go without sleep – and the next day I can provide training all day, with the energy of one who is fully rested. I know that sleep is our battery recharge. Considering that I am performing at probably 50% efficiency and doing great, I always wonder what I could accomplish at 100%. Am a damn freak.
Great Recommendations, I am doing 3 out of 5. . . Thanks so much Tim
When I was in high school and having trouble going to sleep, I would take a cold shower and it always helped. I have been off and on using the cold in shower for helping sleep and kick starting the day, but have been using it more frequently since following your blogs. Love your research and enjoy learning more each time I read or hear your show. Have a beautiful week. PS I have stayed up 7 days but it wasn't natural and I also had hullicinations, anytime you want to hear about it hit me up, would love to talk and share my story.
Hi Tim, I've been following your podcast & blog for about a year–and your Fear(less) show recently. I've learned so much from your guest interviews and personal stories. Just a question that maybe you could answer in a future blog or podcast. I didn't know until reading this blog post that you were a neuroscience major. That's really interesting. What made you decide not to pursue neuroscience, if that's the case? You may have addressed this in an earlier podcast (pre-2016), but I don't recall you mentioning a deep interest in neuroscience. Your focus seems to be more on physical endurance and optimization as well as productivity hacks. What other brain health or psychological studies/experiments have you done aside from the affects of sleep deprivation? Thanks for sharing! Meow, Angie
Having acid reflux disease I find your article most helpful. There is, however, one other thing that you can do at night and that is sleeping in a more upright position with the head and torso elevated. This can be achieved with wedge pillows or bed wedges.
Oh man, most of my life I've had FOMO late night, not letting my tired self get to sleep. Instead I would keep researching, song writing, organizing, planning etc. Thanks Tim for this insight. I will test out. I need that recharge for sure.
Hi Tim, I know this is a late response on this post, but I have recently started having extreme difficulty falling asleep, and thus, I have recently started seeking solutions to my problems. As a follower of yours, I knew you have suffered from onset insomnia, which is what lead me to this post. I watched your Youtube videos regarding your nightly routine. I want to try your tea, apple cider vinegar, and honey elixir as a solution to help me fall asleep, but I was wondering what tea was best for sleeping, if any. Best, Chuck
Thanks for the tips man!
Hi Tim – if you haven't heard of him, you may be interested in the work of Dr Guy Meadows of the Sleep School in London. He has amazing success rates in treating insomniacs with acceptance-based therapy and getting people off meds
wow, this is a really helpful article.
Thank you for talking about this issue! I have horrible insomnia on most nights and am just left feeling so tired throughout the day. I started doing some reading and found different things that have helped, [Moderator: link removed.] mentioned CBD benefits. What are your thoughts? Is it worth a try? I am desperate!
Great story, funny how you didn't realize Cocoa leaves was cocaine,you were probably chipper and hiking faster than the guide if there was one,lol. Thanks for sharing. Not quite sure but cocaine has a lot more added human ingredients, eating the leaves directly probably had similar effects without as many horrible ingredients added. I am interested, what type of consulting do you work in?
I have regularly taken a melatonin tablet prior to bedtime. Recently, I've discovered cherry juice which contains melatonin and have gotten better results with it. It has also given me vivid dreams.