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Best hack to improve deep sleep

Answered on August 19, 2014
Created January 15, 2012 at 2:28 PM

If you ever experimented with Zeo and other sleep-monitoring devices, please share what worked best for increasing time in deep sleep (also known as slow-wave).

Typical advice is exercising, not drinking alcohol 6hrs prior to sleep, avoiding caffeine. Tim Ferriss also suggests poppy extract. But I am very interested in other non-conventional yet effective methods.

PS Eating paleo is given. PPS No lights, no sounds, no interuptions, 8-10hrs minimum are given.

Thank you!

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Bdf98e5a57befa6f0877f978ba09871c

on January 15, 2012
at 08:29 PM

Oh! Good question. This one has been an issue for me too. First off, there's a great book on sleep called Lights Out. If you can, give it a read. The index is super long, but the book is only 200 pages and details sleep cycles and nutrition from a mostly ancestral-friendly point of view. For example, turn out the lights 20 minutes before you want to sleep. The body responds to light and dark to help guide sleep cycles.

Second, I would try different herbal teas, like chamomile. It's been used for millennia for relaxation for good reason, and personally I find it effective.

Third, try valerian root. I have found it is very effective for me, without some of the effects of artificial sleep aids or synthetic melatonin. I've found this works for me to reset my sleep cycles if I need to.

Best of luck.

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