Peter Attia
- Allow 8–9 hours in bed with a fixed wake-up timeStrong evidence
- Cool, dark bedroom, about 18 °CSome evidence
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Sleep
How do I sleep better?
Sleep affects mood, memory, appetite and recovery from training. Most fixes are simple and free.
What the experts agree on
- Allow 7–9 hours, with the same bedtime and wake time every day, weekends included.
- Get daylight in the morning and keep evening light dim.
- Keep the bedroom cool, dark and quiet.
- Have caffeine early in the day, and little or no alcohol near bedtime.
- If poor sleep lasts for months, CBT for insomnia (CBT-I) is the recommended first treatment, ideally with guidance.
Where they disagree
- Supplements: Huberman has described a sleep stack; Walker and Carney focus on habits and therapy instead.
General education, not medical advice. Our plans adapt this to your age, time and health screen.
The specialists
What the core experts do
Andrew Huberman
- Outdoors within 30–60 min of waking: about 10 min of light if sunny, 20 if cloudy, 30–60 if very overcastSome evidence
- No caffeine in the last 8–10 hours before bedStrong evidence
Andy Galpin
- After training, lie down for 3–10 minutes with eyes covered and breathe slowly through the nose (for example box breathing) to switch into recovery modeSome evidence
- Cold-water immersion can ease soreness but may blunt muscle growth, so keep it away from strength sessions if muscle is the goalSome evidence
Rhonda Patrick
- Sauna 4–7 times a week, around 20 minutes at roughly 79 °C, based on Finnish cohort dataSome evidence
- Schedule heat sessions a couple of hours before bedPersonal habit
Layne Norton
- Avoid caffeine late in the day; it can harm sleep even if you fall asleep normallyStrong evidence
Stacy Sims
- Traditional (Finnish-style) sauna at about 60–80 °C after training; she prefers heat to cold for womenSome evidence
- If using cold water, choose cool (about 16 °C) rather than ice-coldPersonal habit
Mary Claire Haver
- Menopausal hormone therapy, chosen with a doctor; she calls it the most effective treatment for hot flushes and night sweatsDoctor only
- Prefers non-oral (patch, gel, spray) oestrogen, which carries a lower clot risk than tablets; progesterone for women with a uterusDoctor only
Rangan Chatterjee
- A tech-free wind-down before bed, ideally about 90 minutesSome evidence
- Set a cut-off for work email in the evening (e.g. 8–8:30pm)Personal habit
Kelly & Juliet Starrett
- Aim for at least 7, ideally about 8, hours of actual sleep; track hours asleep for three nightsStrong evidence
- Keep the same bed and wake times, including weekendsSome evidence
Bryan Johnson
- Fixed early schedule: in bed about 8:30 pm, up about 4:30 amStrong evidence
- Screens off and a 60-minute wind-down before bedSome evidence
Gary Brecka
- Morning daylight to set the body clockStrong evidence
- Short daily cold water exposureSome evidence
Mark Hyman
- 7–8 hours of sleep with a regular bedtime around 10 pmStrong evidence
- Dark, quiet bedroom with eye mask and earplugsSome evidence
Vonda Wright
- Put sleep first, before changing your diet or training.Personal habit
Brad Stanfield
- 7–9 hours, a regular schedule and about 30 minutes of morning daylight.Some evidence
- Bedroom at about 18–20 °C and dark; no hard exercise in the 2 hours before bed; alcohol stops 4–6 hours before bed, ideally altogether.Personal habit
Build this into your plan
Choose “Build my mix” and pick the expert you trust most for sleep. Your plan fits it into your week, alongside training, eating and sleep.