Evie Summers
Peter Attia, a longevity doctor and author of the 2023 New York Times bestseller Outlive: The Science and Art of Longevity, takes a variety of supplements to improve his sleep. He also has a bedtime routine that includes a hot sauna and avoiding food and alcohol for a few hours before bed. In addition, he has a jet lag protocol that helps him acclimate to new time zones when travelling. Attia's views on sleep have evolved over time, and he now prioritises getting enough high-quality sleep.
| Characteristics | Values |
|---|---|
| Number of hours of sleep | 8 hours |
| Sleep supplements | Glycine, Ashwagandha, Phosphatidylserine, Magnesium (L-Threonate), Doc Parsley's Sleep Remedy |
| Alcohol consumption | Avoided |
| Food consumption | Avoided for about three hours before bedtime |
| Jet lag strategy | Adopting the time zone of the destination on the flight |
| Use of sleep trackers | Recommended |
| Use of sauna | 4-6 nights per week |
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What You'll Learn
- Peter Attia takes three supplements to improve his sleep: ashwagandha, lysine, and magnesium
- He also uses a sauna 4-6 nights per week before bed, which he believes improves his sleep
- Peter avoids eating and drinking alcohol for several hours before bed
- He also takes an all-in-one sleep supplement called Doc Parsley's Sleep Remedy
- Peter uses blue light blocking and a jet lag minimisation strategy
Peter Attia takes three supplements to improve his sleep: ashwagandha, lysine, and magnesium
Peter Attia, a longevity doctor, takes three supplements to improve his sleep: ashwagandha, lysine, and magnesium. He also has a bedtime routine that includes a hot sauna, avoiding snacks and alcohol, and using a sleep tracker. Attia prioritises getting eight hours of quality sleep each night and has a non-negotiable bedtime.
Ashwagandha is an herbal supplement known for its anxiolytic effects, which can help reduce stress and improve sleep. In an RCT, ashwagandha was found to reduce serum cortisol and improve subjective sleep quality. Attia takes 600 milligrams of ashwagandha before bed, which may be KSM-66 due to the high dosage.
Magnesium is another supplement Attia takes in the evening. He specifically takes L-Threonate, a form of magnesium that can cross the blood-brain barrier, in capsule form.
In addition to supplements and his bedtime routine, Attia also has a jet lag protocol that helps him adjust to new time zones when travelling. This protocol involves timing his sleep patterns on the plane as if he were already at his destination. To aid in this process, Attia takes Phosphatidylserine (Jarrow PS100) to lower his cortisol levels and Kirk Parsley's Sleep Remedy to promote sleep.
Attia's approach to sleep has evolved since his medical residency, when he believed that sleep was not a priority. However, after reviewing data on the subject, he now understands the importance of sleep for overall health and longevity. He has also noticed the positive impact of fasting on his sleep quality.
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He also uses a sauna 4-6 nights per week before bed, which he believes improves his sleep
Peter Attia, a longevity doctor, and former medical resident, has come a long way from his days of pulling heroically long shifts and proudly getting by on minimal sleep. He now recognises the value of a good night's rest and has developed a detailed bedtime routine to ensure he gets eight hours of quality sleep each night.
A key component of this routine is the sauna. Peter uses a sauna 4-6 nights per week before bed. He believes that the sauna has a positive impact on his sleep, and he may be right. There is some scientific evidence that the body cools down as we go to bed, hitting its lowest temperature in the early morning before we wake up. Creating a large temperature gradient between the heat of the sauna and the cool of the bed may, therefore, be an effective way to drive sleep.
Peter also notes that there may be some mortality benefit to using the sauna. However, he acknowledges that the data on this is not as strong as it first appears, and that an hour of exercise is more valuable than an hour in the sauna. Nevertheless, he finds that the sauna helps him to wind down and get a good night's rest.
Peter's sauna routine is not his only sleep hack. He also takes a variety of supplements, including glycine, ashwagandha, and magnesium, and he avoids eating or drinking alcohol for several hours before bed. He also uses sleep trackers and a mattress-cooling product called Eight Sleep to monitor and regulate his sleep temperature.
Peter's approach to sleep is diligent and comprehensive, and he is always looking to improve his sleep routine by staying up to date with the latest sleep science and adjusting his supplement regimen accordingly.
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Peter avoids eating and drinking alcohol for several hours before bed
Peter Attia, a longevity doctor, takes his sleep very seriously. He has a few key components to his bedtime routine, which he describes as "trying to be as unstimulated as possible before going to bed". One of these components is avoiding eating and drinking alcohol for several hours before bed.
Peter has found that when he is fasting, his sleep quality improves dramatically. He goes to bed a little hungry and avoids having a snack close to bedtime. This is in stark contrast to his previous habits, where he would have a snack before bed. Peter also avoids alcohol on most evenings. He has found that alcohol, even if consumed several hours before bedtime, negatively impacts his sleep quality.
Peter also takes supplements to support his sleep. He takes 600 milligrams of ashwagandha, a supplement that can help with insomnia and stress, according to the National Institutes of Health. He also takes glycine, which he describes as an inhibitory neurotransmitter in the brain stem and spinal cord. Peter hopes that glycine calms his central nervous system and helps him fall asleep faster. In addition to these supplements, Peter uses sleep trackers to monitor his sleep quality. He recognises that sleep feedback is a tool and not a goal, and he doesn't use the tracker if he knows he will have a bad night's sleep, such as after having a couple of glasses of wine.
Peter also utilises a sauna before bed to improve his sleep. He uses a cedar sauna, which he heats to 198 degrees Fahrenheit. He believes that the sauna has mortality benefits and that it improves his sleep. Peter aims to use the sauna four to six nights a week, and he notes that a warm bath or hot shower can have similar benefits.
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He also takes an all-in-one sleep supplement called Doc Parsley's Sleep Remedy
Peter Attia, a longevity doctor, takes sleep very seriously. He has a bedtime routine that includes a hot sauna, avoiding food and alcohol, and taking supplements. He also takes an all-in-one sleep supplement called Doc Parsley's Sleep Remedy, which is designed to induce optimal sleep. This supplement is part of his sleep protocol, which also includes behavioural changes and a jet lag protocol.
Doc Parsley's Sleep Remedy is a supplement created by Kirk Parsley. It is designed to help people get a good night's sleep and improve their overall health. Peter Attia takes a single dose of the supplement in capsule form for convenience when he needs to knock out.
The supplement is likely to contain ingredients that promote relaxation and improve sleep quality. It may include herbal extracts, amino acids, minerals, or other compounds known to have sleep-enhancing properties. These ingredients work together to help calm the body and mind, making it easier to fall asleep and improving sleep quality.
In addition to Doc Parsley's Sleep Remedy, Peter Attia also takes other supplements to support his sleep. He takes magnesium in the form of L-Threonate, which can cross the blood-brain barrier, and glycine, which he describes as an inhibitory neurotransmitter in the brain stem and spinal cord. He also takes ashwagandha, a supplement that can help with stress, anxiety, and sleep.
Peter Attia's approach to sleep is comprehensive and involves various strategies to improve his sleep quality. He recognises the importance of sleep for physical and mental health and takes a holistic approach to optimise his sleep.
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Peter uses blue light blocking and a jet lag minimisation strategy
Peter Attia takes his sleep seriously and has a jet lag minimisation strategy that he follows when travelling. This strategy involves timing his sleep patterns on the plane as if he were already at his destination. For example, if he is flying at 2 pm but it is 10 pm at his destination, he will try to sleep on the flight.
To help him fall asleep, Peter takes Phosphatidylserine (Jarrow PS100) to lower his cortisol levels. He takes 600mg of this supplement 30 minutes before boarding. He also takes a single dose of Kirk Parsley's Sleep Remedy in capsule form for added convenience. Once he has taken these supplements, Peter notifies the flight attendant not to disturb him and sets an alarm for when it is morning at his destination.
Peter also uses blue light blocking as part of his sleep strategy. Blue light exposure can impact our sleep by suppressing melatonin production, which is the hormone that makes us feel sleepy. By blocking blue light, Peter is able to increase his sleepiness and make it easier to fall asleep when he wants to.
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Frequently asked questions
Peter Attia takes a few supplements to improve his sleep, including Glycine, Ashwagandha, and Magnesium L-Threonate. He also uses Phosphatidylserine (occasionally and sparingly) and Kirk Parsley's Sleep Remedy while travelling.
Peter Attia has a strict bedtime routine, which includes avoiding food and alcohol for a few hours before bed. He also uses a sauna 4-6 nights a week before bed, as he believes it improves his sleep.
Peter Attia's sleep cocktail consists of Phosphatidylserine (Jarrow PS100) and Kirk Parsley's Sleep Remedy. He takes this cocktail when travelling to help with jet lag.
Peter Attia's sleep protocol includes changing your relationship with sleep and improving sleep hygiene. This involves a dark, cool room, a consistent bedtime, and avoiding food and alcohol before bed.
Yes, Peter Attia uses a sleep tracker called Eight Sleep, which helps him control the temperature of his mattress. He also uses a sleep mask called the Alaska Bear Sleep Mask.
