How To Fall Asleep Faster And Sleep Better - Tim Ferriss

1. Lie on your chest
Your head on a pillow and turned to the right
Both arms should be straight by your sides, palms up
Resort To The Half Military Crawl Position
Until the top of your right elbow is bent at 90 degrees Within four hours of sleep
Bring your right arm up
and your hand is close to your head. More than two glasses of wine
Sleep Position
Decreases deep-wave sleep 20– 50%
Right hand is under your pillow and under your head Drink Wine
Alternative hand placement Timing is crucial
Until it is bent at approximately 90 degrees Bring your right knee out to that side
Alternative 15+ drops of California poppy extract Increases deep-wave sleep up to 20%
You can’t move
Last resort that works Two tablespoons on celery sticks
Faster sleep Less fidgeting
Before bed Eliminated At least 50% of the “feel like shit” (1–3) mornings
Within three hours of bedtime Eat a large fat and protein-dominated meal Organic Almond Butter
Poor sleep quality Associated with low blood sugar
Four or more large whole eggs 800 milligrams of cholesterol
Make a pre-bed snack part of your nutritional program
40 grams of protein Mals of at least
Food Test 67-70° as your bedroom temperature
Produced dramatically faster time-to-sleep scores Example
How To Fall Asleep Faster And Sleep Better Ideal temperature Highly individual
Each about three-quarters of a pound - Tim Ferriss Temperature
Two rib-eye steaks Will have a narrow range
Had the strongest tranquilizer-like effect Each person
Experiment to find your own
Increases melatonin release
Bath at bedtime Study One to two tablespoons of flaxseed oil 120–240 calories
Activates mechanisms for life extension
Can be used in combination with Celery-and-almond-butter
Cold is a more effective signaler for sleep onset
Flaxseed Oil Further increase cell repair during sleep Decrease fatigue
Two to three bags of ice from a convenience store
Flaxseed oil has a bad taste
Cold Bath One Hour Prior To Bed
Until the ice is about 80% melted Into a half-full bathtub Recommendation
Pinch your nose while consuming it
Start by immersing the lower body only
Ice bath
Progress to spending the second five minutes with the
Beginners should he 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss,
upper torso submerged as well
Incredible Sex, and Becoming Superhuman by Timothy Ferriss
Keeping the hands out of the water
Ivan Staroversky - www.StarOverSky.com