Optimizing sleep: bedtime routine, molecule regimen, sleep trackers, & sauna [AMA 42 sneak peek]

[@GMilford09]

2:30am podcast about sleep, perfect

[@Detroit-og4ci]

Dr Attia, we've all imprinted on your voice. It grabs our attention and keeps us focused. You and Huberman have soothing, resonant voices. READ THE DAMN BOOK!

[@rmjauregui]

🤣 you made me laugh with your last sentence! Dr. Attia please READ THE BOOK!

[@davidchristian2854]

Here here

[@marieladrah7318]

which book?

[@RM-jb2bv]

He did. It’s great.

[@listerutube]

I've listened to the book. You are absolutely brilliant. Im hard to please, and wow, there is no question that you did a perfect job. The book content and YOUR delivery has changed my life. Im 63 old female and am so charged up now about getting strong and training for the centenarian marathon... building muscle so that I can continue to enjoy my grankids. Thank you

[@chuckpitts2464]

I really like Peter’s voice and presentation! He should definitely read the book

[@jeanettesipp-white4253]

I hope you decide to read the book... Your voice is distinct and I am excited to hear the final product... You bring a lot of clarity to a variety of medical topics and I always learn something from every episode

[@colastyles]

I was definitely excited to see that Peter would be reading the book; that's what made me want to purchase hard copy AND audio. You can do it!

[@Royalpurpledye]

Peter if it’s worth your time to read the book. To me all books read by the author have a special if not magical quality. I would definitely be grateful. The spirit of the author shines through.

[@Paul-km2uf]

Pete, we literally listen to your voice for HOURS over podcasts, interviews etc. Listening to the book read by you would just be an extension of that.

[@leononymous2562]

Problem being that most authors can not narrate as good as an audiobook narrator.

[@startingtoday4663]

Dr. Attia, I have already pre-ordered your book (hard copy) but please just spend your precious time with your family. The years fly bye and I would expect that 20-30 years from now (when your children will have moved out and live hundreds/thousands miles away) you'll look back and be glad that you spend this extra time with them

[@justanotherytaccount1968]

Have a few drinks and read the book, your voice is essential after all these podcasts i’ve heard

[@jlvandat69]

Generally-speaking, IMO a book that is read by the author has the important advantage of adding subtle nuances, tones and emphasis that might otherwise be absent when read by others.

[@anayafarah9005]

You made the right decision! I enjoyed the book and bought the audible as well.

[@21972012145525]

Read it Peter. I like your voice

[@jayw409]

I always connect better to an audiobook when the author themselves reads it. Even when reading books and knowing the authors I hear them reading the books.

[@GuyLubovitch]

I have to say that after a few months of testing i see fitbit as being as good if not better than whoop and the cost difference is very big, since listening to the podcast, sleep has become my no. 1 metric and i am looking forward to get more insight into sleep devices.

[@justiinahirvonen4902]

i have chronic insomnia going for nearly 10y now and whatever i do i cant seem to fix it - got it from taking various melatonin supplements averaging 8g per night. slept like a baby before, but during supplementation my sleep has been degrading every week for 3-4 months (peak was when i couldnt sleep for 4 days straight and had to admit myself to the ICU). after this my sleep has never been the same and its wrecking havoc on every part of my life and body. the ridiculous part is me taking M for its perceived antioxidant benefits since my circadian rhythm was always very messy (hinders endogenous production). i dont know where to seek help from any longer. please dont play games with your sleep and dont think that OTC meds always have an exemplary safety profile, even if the research says so (ie, using massive doses of M for months without side effects). cognition is the first thing to go and its the worst feeling. dont deprive yourself of sleep, treat it with outmost respect, please.

[@anthonycortez8948]

Reducing stimulus before bed has allowed me to fall asleep much faster. Digging the Black Bay Chronograph Peter 👍

[@lynnwilliams5432]

I think we’re all super critical when we hear our voice. Please don’t be like this we want to hear it in your voice. That voice will be in our heads as we read the text.

[@alexandrachaffanjon2226]

Yes, please that Peter read the book! I think you will do such a good job. It will translate and land so much better if it's you.

[@mattleblanc7768]

If you could please answer this question? I work 5 nights in a row then off for 5 days. My first day off is when I get off work that morning. What do you think would be a better way to sleep for recovery. A) Go to bed for a 4 hours or so when you get home around 8:30 and then try to sleep later in the evening for the night. B) Stay awake for the day and go to bed later in the evening. C) Sleep for 7 or 8 hours and try to sleep again later? Sorry for the long question.What would you suggest??? Matt LeBlanc.

[@Itsme-e5j]

Huberman lab has a nice podcast on sleep. I believe he addresses people with your type of schedule.

[@Thedogfather209]

I’m glad you read the book you were great. Very personal parts of the book only you could connect to.

[@janmcmahon7358]

Feel this podcast is meant for me. My whole family seems to struggle with sleep. I would buy the Oura ring but truth be told I already know when I sleep poorly. I have taken several Cognitive Behavioral Courses for sleep with minimal results. I follow Andrew Huberman’s Sleep recommendations with early morning light exposure, temperature reduction,caffeine restriction and food/alcohol abstinence close to bedtime. I have tried CBD, THC with minimal effects. I took the DNA company DNA test and all 6 sleep DNA driven Sleep determinants are not optimal for me. I also tried the DNA Company Sleep Optimizer. It didn’t work Do not want to take any sleeping pills. I would love to get more/better sleep. I just don’t know what to try next

[@chazwyman8951]

going to sleep on an empty stomach is great. But three hours is a bit too soon. Aim for six. You get effortless extended fasts especially since early breakfast is easy to skip. Before I fasted I used to not be able to sleep on my left and would sometimes wake up in great pain with wind. Losing weight and not eating late means lying on my left immediately moves up the wind so I can now sleep in all positions.

[@MrTedward19]

Read the book Peter!

[@arslanchaudhry9458]

Excellent book 📕 “Outlive”!!

[@citlallijasmin6602]

Peter, read the book!! I listen to so many people and your voice is amazing. I discover that I pay attention more because you sound very, very interesting and so intelligent and knowledgeable. I truly admire you and your work and I would love to hear you read your book! I work at Tempurpedic at Avalon, Alpharetta GA. Sleep, exercise and nutrition, longevity are so my passion. Thank you for all your hard work!🎉🎉❤🎉🎉 Sincerely, Sandra Salas.

[@sherrygaley4675]

I am be less likely to order book if an author doesn’t read it. We’re used to Peter’s voice and quirks so we’ll feel like he’s talking to us.

[@peterbedford2610]

I have had the same experience with getting better sleep from both sauna use and fasting. I think of the "Attia Rule" now whenever I see diet related discussions.

[@mugshotmarley]

Couple things that helped me sleep was to only lay in bed when Im about to go to sleep at night and using my phone for no more than 10 mins in bed. If I wanna nap during the day, I do it on the couch or on the floor. I trained my body to where my head feels a pillow and a blanket around my waist, its sleepy time lol. And surprisingly, my sleep improved tremendously. If not, ill just end up in a weird section of youtube watching things out of curiosity. Next thing you know its 2-3am and I gotta get up at 6 for work.

[@ZameerHJ]

It’s generally better when the author reads the book, especially someone with Dr Attia’s distinctive voice. I listened to the audiobook version of Lifespan by Dr Sinclair. It was a much better experience because Dr Sinclair himself read the book, plus he added some extra stuff in the audiobook version where he and his co-author engaged in discussion between chapters that added some context and updates to the book.

[@rivasoucie]

My husband and I are PhDs raising three kids aged 8 and under. Our toddler unfortunately has type one diabetes He was dx at age fourteen months after basically not sleeping since birth. We now sleep with his diabetes management devices - including alarms to wake us up when he needs insulin or glucose. He suffers from some trauma and wakes us up sometimes himself. Mom’s sleep in particular has been absolutely demolished in raising this precious child. How can she continue to prioritize her health even as we cannot sleep more.

[@MisterViago]

READ THE BOOK!

[@nancyyancy5199]

Some of us (probably me) are trying to gauge the efficiency of our time spent listening to banter with useful information. I am familiar with your business model and while your club joining price seems reasonable, access to the full content of your featured podcasts could help one as myself decide if it is worth my time. Than you sincerely.

[@KJSvitko]

Don't eat or drink anything for 3 to 4 hours before going to bed. No caffeine in the afternoon or evening.

[@AislingDonohoe]

Book pre-ordered 👌

[@brucelazenby9100]

i have read the book, i can't imagine anyone else, especially the last chapters, they are pretty intimate

[@houndofzoltan]

So glad you decided to read the book: I was just listening to a book by Syd Mukerjee and the pronunciation of some of the words was embarrassing. (Not Syd himself reading) You should read his books for him too.

[@kellykirkness9305]

I’m voting for Peter to read the book! Great voice!

[@Candleflower42]

Somewhere I read that Peter takes trazadone for sleep. Does anyone know how much?

[@rccola561]

Read the book! Your voice is soothing and familiar

[@asgharh1]

Read it!

[@jeanm3368]

I'd love to hear Peter reading his book

[@Cathy-xi8cb]

Peter: you don't know the NYC version of "tiny apartment" apparently. There are apartments that don't allow a full-sized mattress! Sauna isn't well tolerated for people with POTS from LC or any other cardiac issues. Sauna is for healthy people, and a lot of people aren't that healthy. They just don't know it until they try some of these things. And Matt Walker is pretty clear on trackers not offering interpretive information. So...don't tell people that a tracker's accuracy is terrific.

[@conradfamily7394]

ABSOLUTELY please read the book. Author-read is ALWAYS better.

[@adamperry3327]

Could release the clip and do a poll on whether or not Peter should read it.

[@richardmiddleton7770]

Could the studies on sauna and mortality simply be the fact that most people doing sauna are doing so in relation to going to the gym or swimming?

[@bt-jl9ts]

Have you heard about the Lumos Smart Sleep Mask? Primarily used for jet lag and night shift workers. Competitive athletes are using it.

[@Joannabanana1989]

If you need a snack before bed, is there one that is safest for sleep? I can’t sleep with an empty stomach and will wake up by 1-2 am starving and end up eating a full meal, eventually going back to sleep around 4 or 5 am. I have had sleep troubles for 13 years now!

[@Itsme-e5j]

Drinking a protein shake helps me with that problem.

[@tylerneely5899]

Please read the book Dr. Attia! Anyone’s voice, tone, etc. wouldn’t be as meaningful. Also your voice is great. Keep hammering!

[@huikyle]

How much sleep should I be getting in each stage? I feel like I often get more core (light sleep) than REM and deep sleep, compared with some of your posts on Instagram showing roughly 30% for each main stage. What can I do to get more of the latter two sleep stages? 5/12/2022 (sleep tracking with Apple Watch): Time asleep - 7h 3m Awake - 8% REM - 16% Core - 66% Deep - 10% 30/11/2022 Time asleep - 7h 30m Awake - 2% REM - 31% Core - 60% Deep - 7%

[@Cathy-xi8cb]

Please remember that since your watch is interpreting secondary signals, not brain waves, your question is flawed as soon as you formulate it.

[@Crepitom]

@@Cathy-xi8cb Of all the secondary measurements. The Apple Watch is the most accurate at tracking sleep stages. Source: the quantified scientist.

[@ThomasAT86]

​@@Crepitom The most accurate at tracking sleep stages - for him (n=1). My fitbit is way off for me, which for him worked pretty well. Don't get me wrong, it may actually be pretty accurate for you, but I wouldn't rely on the numbers too much and at least mix it with some subjective or even objective performance, mood and such measures.

[@grego4835]

I sauna then stretch and meditate for an hour afterwards. I wind down perfectly and generally score in the high 80's -90's on my fit bit.

[@johnroachesq.5506]

How do you avoid peeing at night if you take a sauna before bed? I need to drink a ton of water when I sauna and wind up peeing a lot at night.

[@sirslaughter00]

Read the book.

[@phil2207]

Your voice is good. Read the book

[@susiehannan3368]

Please read it Peter!

[@MatthewChenDirector]

what so did they cover sleep trackers here?

[@jamesj66]

Saunas must be regulated in Florida because I've been in a dozen or so gym saunas here and none go over 140 farenheit.

[@HealthChampion]

You should read the book

[@patrickfell3076]

Read it!!

[@maciejsiedziako680]

What about those working night-day shifts, any thoughts?

[@coachcolville2103]

Would be great if you read the book Peter

[@franciscog.8778]

Nobody likes the sound of their own voice, but we manage to listen to your voice for hours every week on The Drive lol. i would like to hear your voice on the Audio Book, your words would not sound right in someone elses voice. Or maybe Bob reads the Book and does a AMA with you at the end of the Chapters.

[@AB-kq9xm]

whats ur routine regimen brother

[@lindseylooish]

What sauna do you have?

[@JoshuaSchow]

i always favor the author reading their work.... now, about the molucules...

[@Srvelis82]

Read the audio

[@fhowland]

Wish Peter would talk about if fixing a deviated septum could improve sleep

[@simoneward1835]

Absolutely you read the book! Hate it when narrators do it

[@andressalgado3066]

Wait.. after sauna u go straight to bed? Sweaty?

[@thomasdyball5308]

100% read it

[@ddvantandar-kw7kl]

Doctor the problem is some time wakeup 3 am and some time 8 am any deficiency

[@AlanAshby]

Is there any difference between sauna and say a hot tub or pool spa?

[@sparksdrinker5650]

yes

[@bfourney]

Damn eating 3 hours before bed? Sometimes even 5 hours is too little and I feel all bloated and crappy

[@MrPUAsteel]

Ummm don’t u shower after the sauna. How does that work

[@Bill0102]

Your narrative is intricate and evocative; akin to a book that was intricate and evocative in its themes. "Better Sleep Better Life" by Author Name

[@skippinsoslo]

Please read your book

[@adek2989]

Read it please.

[@desertboot9755]

I get at least 8hrs in bed, but my fitbit tells me I sleep around 6 1/2.

[@karen5670]

I find the sauna unintentionally induces a meditation like state where you are focusing on your breath and forced to put down your phone and are disconnected from the world for a short period of time. Perhaps there should be a study to see if it's the sauna or the intentional disconnect from the world that provides a benefit.

[@DB-gr7zb]

Peter should read it. The author can read their words with the appropriate feeling that a professional reader cant.

[@MitchKirkham]

I’d be way more excited to listen to a less polished book reading by the author than a perfect reading by a professional but that is just my two cents!

[@patrick1580]

Peter reading the book is definitely preferable to some other “professional”

[@timmothyburke]

I kind of wonder if they are doing more than just talking. There could be some benefits to exercising in the sauna if you know what I mean and the benefits to sleep ;)

[@abdelilahbenahmed4350]

ha ha.

[@loristarkey]

Reading his own book?? Not if he really does not want to. I have really enjoyed reading it myself. I’m grateful that I can ❤

[@loristarkey]

For those who can’t read… you should definitely do it

[@kenycharles8600]

Sauna? Yea, sure. 1% or less of the population can do this. 67 years old and never had the experience. A 20 minute soak in a tub with Epsom salts is as close as I'll ever get.

[@jicalzad]

i agree, i am convinced that saunas are helpful, but not practical for the general population.

[@TruckersChannel]

Please narrate the book, I find audiobooks narrated by the authors are much more passionate and authentic and entertaining! Do it!

[@andy_ppp]

PLEASE READ THE BOOK. You'll do great I think and we would rather have a bad Peter Attia version than some random voice actor who isn't you speaking your words. Also Jimmy Hendrix thought he couldn't sing, it's really not your opinion that's important here. Here's a couple of questions - how critical are you of people who have read their own audiobooks (hint I never do this, I'm not there to judge the quality of them reading things, much more the content)? And how many times have you downloaded an audiobook and been disappointed some random dude who you don't know is speaking on behalf of someone else. Imagine if someone came on the podcast each week and pretended to be you speaking your words, it would be unlistenable. If you really don't want to do it I would suggest doing what David Goggins did with his book and review each chapter with the person reading it - you'll get to make some corrections/edits improvements and maybe give some actionable feedback the audience can take away. Finally I can accept if you get Hugh Jackman to read the thing, that would make it acceptable.

[@joannepizel2728]

My favourite comment so far! Agree 1000000%

[@saulojunior3472]

Ayrton Senna/ BRAZIL

[@auricauric8150]

Why not both? But I'd prefer you Pete.

[@PriusTurbo]

Please read the book, Peter. We like your voice. Try reading with real enthusiasm and see if that changes anything.

[@LaLeMay]

These two are effervescent on screen. Popping.

[@davidm5000]

Read it

[@kevingok]

It's much better when the author reads it, period. We already listen to you, perhaps you are just being self-critical.

[@AbleHammer]

I believe your voice is just fine for reading. I hate my own voice also 😅

[@pt2693]

Noone else can convey your own material . Dispenza did that and many others and audio books are flat and don't resonate

[@JaniceDupuis]

I respectfully suggest that the interviewer works on not repeating “kind of” over and over.

[@whitehatbob]

Go with your gut, have a professional read it. It's not about the quality of your voice. It's about quantity. With all the wonderful podcasts, there is a possibility of overexposure.

[@philiphodgesnz]

never let anyone else narrate your book (unless you're Ryan Holiday). It will get tanked in the reviews...

[@anthonysantor3793]

Goes into the sauna for 45 minutes then goes right into bed with no shower to rinse off the sweat ?

[@ellenam2093]

Hmm to much sauna talk ... it's not a reality for most of us

[@Woodstock258]

Please read