- \n
- Taking 200 micrograms (mcg) of huperzine-A<\/a> 30 minutes before bed:<\/strong> 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!<\/li>\n
- Don\u2019t drink more than two glass of wine within four hours of sleep<\/strong>: More than two glasses of wine within four hours of sleep decreases deep wave sleep by 20-50%.<\/li>\n
- Taking 15+ drops of California Poppy extract<\/a><\/strong>: increases deep wave sleep up to 20%<\/li>\n
- Eat two tablespoons of organic almond butter on celery sticks before bed<\/strong>: this will help you avoid low blood sugar overnight. Make a pre-bed snack part of your nutrition program.<\/li>\n
- One to two tablespoons of flaxseed oil<\/a><\/strong> (120-240 calories) can be used in combination with the celery and almond butter to further help.<\/li>\n<\/ol>\n
Getting to Sleep<\/span>:<\/strong><\/span><\/p>\n
Test 67 -70<\/span> degrees as your bedroom temperature: <\/strong><\/p>\n
- \n
- using 65 degrees as your low point and never going above 70. If you can\u2019t control ambient temperature use socks of different thicknesses to tweak heat loss.<\/li>\n<\/ul>\n
Eat a large \u00a0Fat and Protein Dominated meal within 3 hours of bedtime:<\/strong><\/p>\n
- \n
- 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.\u00a0 Tim recommends eating two 3\/4 of a pound rib eye steaks 3 hours before bed. This sounds a bit excessive.<\/li>\n<\/ul>\n
Use of light cues The Phillips Go-lite<\/a>: <\/strong><\/p>\n
- \n
- Used as a replacement for coffee first thing in the morning. 15 minutes pointing about 30 degrees off center angle.<\/li>\n<\/ul>\n
Incorporate Iso-Lateral resistance training (one arm or one leg): <\/strong><\/p>\n
- \n
- Do a single session of Tim\u2019s Pre-Hab Testing from the \u201cPre-Hab\u201d chapter in the Four Hour Body. Following is a quick breakdown of the four exercises and recommendations:<\/li>\n<\/ul>\n
1. Chop and Lift:<\/a><\/p>\n
![\"image\"](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2011\/03\/image_thumb2.png\" "\\"image\\"")
<\/span><\/a><\/p>\n- \n
- Chop down to left knee x 6-12 reps<\/li>\n
- lift up to the right knee 6-12 reps<\/li>\n<\/ul>\n
2. Turkish Get Up:<\/a><\/p>\n
![\"image\"](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2011\/03\/image_thumb3.png\" "\\"image\\"")
<\/span><\/a><\/p>\n- \n
- 5 TGU one side (16-kg kettlebell)<\/li>\n
- 5 TGU one side (24-kg kettlebell)<\/li>\n<\/ul>\n
3. Cross-Body One Arm Single Leg Deadlift<\/a><\/p>\n
![\"image\"](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2011\/03\/image_thumb4.png\" "\\"image\\"")
<\/span><\/a><\/p>\n- \n
- 5 reps single side<\/li>\n<\/ul>\n
4. Full Range Squat<\/a><\/p>\n
![\"image\"](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2011\/03\/image_thumb5.png\" "\\"image\\"")
<\/a><\/p>\n- \n
- 10 reps<\/li>\n<\/ul>\n
Take a cold bath one hour prior to bed:<\/strong><\/p>\n
- \n
- put two to three bags of ice from the convenience store into a half full bathtub until the ice is about 80% melted.<\/li>\n<\/ul>\n
Use an Ultrasonic Humidifier:<\/strong><\/p>\n
- \n
- The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier<\/a>.<\/li>\n<\/ul>\n
Use a Nightwave Pulse Light<\/a><\/strong><\/p>\n
- \n
- Can be used as a supplement to the Philips goLite<\/a><\/li>\n<\/ul>\n
[box title=”4-Hour Body Quick and Dirty Sleep Tips” box_color=”#d2e0e7″ title_color=”#000000″]<\/p>\n
30 minutes before sleep:<\/strong><\/p>\n
- \n
- Taking 15+ drops of California Poppy extract<\/a><\/li>\n
- One to two tablespoons of flaxseed oil<\/a><\/li>\n<\/ul>\n
While Laying Down to bed: <\/strong><\/p>\n
- \n
- Use a Nightwave Pulse Light<\/a><\/li>\n
- The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier<\/a><\/li>\n<\/ul>\n
In the Morning: <\/strong><\/p>\n
- \n
- Use of light cues \u2013 The Phillips Go-lite<\/a><\/li>\n<\/ul>\n
<\/p>\n
Click Here to Download this as an easy to follow cheat sheet<\/a>\u00a0or as a PDF: Perfecting Sleep Cheat Sheet PDF<\/a><\/p>\n
[\/box]<\/p>\n","protected":false},"excerpt":{"rendered":"
Four Hour Body Sleep Hacks: 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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":[],"categories":[31,47,3],"tags":[57,58,56],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p1tiSR-30","_links":{"self":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts\/186"}],"collection":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/comments?post=186"}],"version-history":[{"count":0,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts\/186\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/media?parent=186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/categories?post=186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/tags?post=186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier<\/a><\/li>\n<\/ul>\n
- One to two tablespoons of flaxseed oil<\/a><\/li>\n<\/ul>\n
- Taking 15+ drops of California Poppy extract<\/a><\/li>\n
- Can be used as a supplement to the Philips goLite<\/a><\/li>\n<\/ul>\n
- The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier<\/a>.<\/li>\n<\/ul>\n
- put two to three bags of ice from the convenience store into a half full bathtub until the ice is about 80% melted.<\/li>\n<\/ul>\n
- 10 reps<\/li>\n<\/ul>\n
- 5 reps single side<\/li>\n<\/ul>\n
- Do a single session of Tim\u2019s Pre-Hab Testing from the \u201cPre-Hab\u201d chapter in the Four Hour Body. Following is a quick breakdown of the four exercises and recommendations:<\/li>\n<\/ul>\n
- Used as a replacement for coffee first thing in the morning. 15 minutes pointing about 30 degrees off center angle.<\/li>\n<\/ul>\n
- 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.\u00a0 Tim recommends eating two 3\/4 of a pound rib eye steaks 3 hours before bed. This sounds a bit excessive.<\/li>\n<\/ul>\n
- Don\u2019t drink more than two glass of wine within four hours of sleep<\/strong>: More than two glasses of wine within four hours of sleep decreases deep wave sleep by 20-50%.<\/li>\n