How to get 8 Hours of Sleep in just Four Hours!

by Stephen

Four Hour Body Sleep Hacks:

  1. Taking 200 micrograms (mcg) of huperzine-A 30 minutes before bed: can increase total REM by 20-30%. Tim uses this for the first few weeks of language acquisition and no more than three days per week to avoid side effects. (side effects = Insomnia as well as many others) take home note: use at your own risk!
  2. Don’t drink more than two glass of wine within four hours of sleep: More than two glasses of wine within four hours of sleep decreases deep wave sleep by 20-50%.
  3. Taking 15+ drops of California Poppy extract: increases deep wave sleep up to 20%
  4. Eat two tablespoons of organic almond butter on celery sticks before bed: this will help you avoid low blood sugar overnight. Make a pre-bed snack part of your nutrition program.
  5. One to two tablespoons of flaxseed oil (120-240 calories) can be used in combination with the celery and almond butter to further help.

Getting to Sleep:

Test 67 -70 degrees as your bedroom temperature:

  • using 65 degrees as your low point and never going above 70. If you can’t control ambient temperature use socks of different thicknesses to tweak heat loss.

Eat a large  Fat and Protein Dominated meal within 3 hours of bedtime:

  • Consumed within 3 hours of getting to sleep at least 800 milligrams of cholesterol (four or more large whole eggs) and 40 grams of protein.  Tim recommends eating two 3/4 of a pound rib eye steaks 3 hours before bed. This sounds a bit excessive.

Use of light cues The Phillips Go-lite:

  • Used as a replacement for coffee first thing in the morning. 15 minutes pointing about 30 degrees off center angle.

Incorporate Iso-Lateral resistance training (one arm or one leg):

  • Do a single session of Tim’s Pre-Hab Testing from the “Pre-Hab” chapter in the Four Hour Body. Following is a quick breakdown of the four exercises and recommendations:

1. Chop and Lift:


  • Chop down to left knee x 6-12 reps
  • lift up to the right knee 6-12 reps

2. Turkish Get Up:


  • 5 TGU one side (16-kg kettlebell)
  • 5 TGU one side (24-kg kettlebell)

3. Cross-Body One Arm Single Leg Deadlift


  • 5 reps single side

4. Full Range Squat


  • 10 reps

Take a cold bath one hour prior to bed:

  • put two to three bags of ice from the convenience store into a half full bathtub until the ice is about 80% melted.

Use an Ultrasonic Humidifier:

Use a Nightwave Pulse Light

4-Hour Body Quick and Dirty Sleep Tips

30 minutes before sleep:

While Laying Down to bed:

In the Morning:


Click Here to Download this as an easy to follow cheat sheet or as a PDF: Perfecting Sleep Cheat Sheet PDF

{ 3 comments… read them below or add one }

Thomas October 25, 2013 at 11:56 pm

Milligrams or Micrograms?


Stephen October 27, 2013 at 12:33 pm

Yes, Thomas it is Micrograms (mcg) thank you so much for pointing this out. I have updated it as well on the website. This was an error as well in the original print of the 4-Hour Body which has also since been updated.

– Stephen


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