Behavioral changes to improve your sleep quality

This clip is from episode #311 ‒ Longevity 101: a foundational guide to Peter's frameworks for longevity, and understanding CVD, cancer, neurodegenerative disease, nutrition, exercise, sleep, and more

In the full episode, we discuss:

- Overview of episode topics and structure
- How Peter defines longevity
- Why healthspan is a crucial component of longevity
- The evolution of medicine from medicine 1.0 to 2.0, and the emergence of medicine 3.0
- Overview of atherosclerotic diseases: the 3 pathways of ASCVD, preventative measures, and the impact of metabolic health
- Cancer: genetic and environmental factors, treatment options, and the importance of early and aggressive screening
- Neurodegenerative diseases: causes, prevention, and the role of genetics and metabolic health
- The spectrum of metabolic diseases
- Why it’s never too late to start thinking about longevity
- The 5 components of the longevity toolkit
- Peter’s framework for exercise—The Centenarian Decathlon
- Peter’s nutritional framework: energy balance, protein intake, and more
- Sleep: the vital role of sleep in longevity, and how to improve sleep habits
- Drugs and supplements: Peter’s framework for thinking about drugs and supplements as tools for enhancing longevity
- Why emotional health is a key component of longevity
- Advice for newcomers on where to start on their longevity journey
- More.

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[heavenlymonkey]

I am definitely not in bed on my phone right now watching this.

[caitlinhoey]

I started going to bed at the same and waking up at the same time every day. I heard it from Huberman, Casey Means’ book Good Energy, and you. I’m sleeping through the night again. It’s been amazing!

[ophelia_III]

Quitting caffeine has given me the best sleep. Exercise and a lower sugar diet also helps.

[tomgnau]

Great tips. Three hours of no eating before bed can be tricky if you haven't eaten enough earlier in the day, but all of those are doable for anyone willing to work a little.

[CarolCarolDoddDodd]

Exercise works for me. When I really have a big day of exercise, I sleep so good.

[jesseo]

currently experiencing that if I only go to bed right before planning to fall asleep, shower first, then rest for a bit on the bed with my eyes closed, just relaxing and feeling comfortable (as if that is the only thing in the world that can happen at that time) until I feel the weight of sleep, then I turn off the little light beside me. Seems to work.

Maybe reading at night still stimulated my brain enough, or associated the feeling of laying down in bed with the idea of reading, and being active enough was enough to stay awake longer. I'm not sure and don't want to create conclusions, just experimenting.

Also, recognizing and reminding my mind and body that sleep is more sacred and important than anything else, and is essential to improving my quality of life. So when I enter the room or lay in bed, regardless of distractions or things that would normally disturb me, I am in the hands of the 'sleep gods' which only respond patiently, in a relaxed state, are accepting of worldly things and know everything else is secondary, etc. (Nothing is worth mentally reacting and disturbance. Just focusing on what I can control. And if I have to get up and do something, I'm unprogramming myself from reactive behaviour, and reprogramming myself to respond with ease, without internal conflict, etc.).

Not eating late has helped, and the other things Peter mentioned - limiting stimulation.

[saxonsteve]

My biggest problem is looking 👀 at my phone 📱 for too long before trying to fall asleep 💤. Definitely 👍 a bad habit! And not an easy one to break!

[lovereese]

I do all of these things every day and I sleep so lovely. I have been doing them for about a year. I practice sobriety. I make sure the temp in my house is 57 degrees, it is pitch black, I am showered and teeth are bushed, clean blankets and sheets, phone is on silent… i sleep throughout the night every night.

[micheleparadis]

I've always had good sleep and I've always done what he suggested, instinctively.

[annemariefisher]

I am doing all of them and more. Really I am following asleep doctor Dr. O’Neill. I’m following so many people and have incorporated all of it and to no avail. I did fall asleep last night and woke up at 2 o’clock and could not fall asleep, no matter what I did there was nothing, I could do just Wideawake I have tried the breathing techniques the counting it’s really bad when you are at 68 and menopausal. I exercise every day I eat well I don’t drink or smoke stop eating our last meal at 4:30 which is a light supper really? It’s crazy just crazy.

[christiankovacs]

I have a hard time falling asleep if I go to bed hungry. Usual have cottage cheese with blueberries before bed so I have something in my stomach and it’s slow digesting protein

[Affalterbach]

Cold as possible. Thank you for confirming my air conditioning budget is reasonable.

[shiftintosunshine]

Getting to sleep: no problem. STAYING asleep > 4 hours: major problem.

[nlsc]

What about ALL the night healthcare workers? What is the best way to manage not being able to be on that night schedule?

[dancoe]

Why make the room as cold as possible. How cold will be "as cold as possible "? Would ambient room temperature not be good enough? Then also, when room is as cold as possible, how many blankets/duvets are you allowed to sleep under when the room is as cold as possible?

[JoATTech]

Really nice advice. I would follow if I do not have kids, work and trying to start a business .... LOL.

[fatma]

Unfortunately once I got fibromyalgia my life is messed up… i miss my old healthy routine… I’m trying again 🤲🏼🙏🏼

[maxe]

I have such a hard time with the food thing. If I’m hungry before bed I can’t concentrate on sleep. All I can think about is how hungry I am 😔

[alanl]

All of theses rules should be waived for ER night shift nurses

[FlatToRentUK]

Yeah, room as cold as some of us share a bedroom with our wives!