Tim Ferriss's evening routine | Tim Ferriss
Evening Winddown Protocol
In this section, Tim Ferriss talks about his evening winddown protocol and shares some of the tools he uses to help him sleep better.
Phosphatidylserine
- Phosphatidylserine is a supplement that blunts cortisol release, which can cause glucose release and disrupt sleep.
- It is recommended by an MD who noticed that he was having bursts of cortisol at night due to having many projects running.
- Occasional use is recommended as cortisol is an important hormone.
Apple Cider Vinegar
- Raw unfiltered apple cider vinegar helps with immune support and insomnia.
- One tablespoon or two tablespoons of apple cider vinegar mixed with one tablespoon of raw honey in hot water before bed can help with insomnia for eight out of ten people.
Slant Board Workout
- A slant board workout using the Frio Gear Calm Slant Board/Wobble Board designed by Eric Horton improves stability and lower leg muscles.
- Spending 30 to 60 seconds in different ways positioning your foot on the board has a huge ROI on very little exercise.
Soft Tissue Manipulation Devices
- Soft tissue manipulation devices like the Rad Roller for back and legs are used to activate the parasympathetic nervous system to down-regulate the system and help get better sleep.
- The Vyper Vibrating Foam Roller is used for IT band primarily and vastus.
Evening Winddown Routine
In this section, Tim Ferriss talks about his evening winddown routine and the tools he uses to help him sleep better.
Phosphatidylserine
- Phosphatidylserine is a supplement that blunts cortisol release, which can cause glucose release and disrupt sleep.
- It is not like an ambien or melatonin but it helps improve sleep quality.
- Tim Ferriss recommends occasional use of phosphatidylserine when settling in a new place.
Apple Cider Vinegar
- Raw unfiltered apple cider vinegar is helpful for immune support and insomnia.
- For insomnia, one tablespoon or two tablespoons of apple cider vinegar mixed with one tablespoon of raw honey in hot water can be effective for most people.
Slant Board Workout
- The Frio Gear slant board/wobble board designed by Eric Horton is easy to travel with and helps improve stability and lower leg strength.
Soft Tissue Manipulation Devices
- Soft tissue manipulation devices such as the Rad Roller can help activate the parasympathetic nervous system and down-regulate the body before bed.
Tools for Winding Down Before Bed
In this section, the speaker discusses various tools that can be used to wind down before bed.
Foam Rollers and Deflated Ball
- The speaker recommends using foam rollers or a deflated ball to roll out muscles, particularly the hamstrings and psoas muscle.
- The deflated ball can be blown up with your mouth and laid on to press into your abdominal cavity.
- Rolling around on your stomach for 30-60 seconds prior to bed can help turn your body down a few gears.
Apnea Trainer App
- The speaker recommends an app called Apnea Trainer, which is designed for free divers but can also be used to relax prior to going to bed.
- The app includes pranayama breathing and regular apnea training based on maximum inhale time.
- Doing 10 cycles of breath work for five minutes using the app's 1:2 inhale-hold-exhale ratio can help improve lung capacity and lead to faster sleep.
Conclusion
- These tools are the speaker's go-to toolkit for winding down in the evening or as a pre-bed ritual.