Ben Greenfield

Like you want a dark room and you don't want your body to associate the bed with stress or work.

So you don't work on your laptop in bed.

You don't keep business books by the bedside.

You want a silent room, meaning wax earplugs or slip-in earplugs or some type of ambient sound like white noise.

You do 20 to 40 minutes of aerobic conversational cardio, just like a walk in the sunshine or walk in the dog or ride your bike to the coffee shop or whatever.

And then you want a cold room because the body heals better at night when you sleep.

And then you finish with one to five minutes of cold.

You sleep more deeply when you're not hot.

And that mobilizes fat like crazy.

This is why you should avoid a hard workout or a heavy or spicy meal about three hours prior to bedtime.

But morning cold is good also because it gives you that endorphin release.

This is why a lot of people use like the eight sleep or the chili pad to keep their bodies cool while they're asleep.

It has a little bit of a stress resilience promoting effect where

What I mean by that is hard things feel easier after you've been in the cold, very similar to how a morning workout can help with stress later on in the day.

Whenever I check into a hotel room or in my house, I'm selecting anywhere from 64 to 66 degrees Fahrenheit for the ambient sleeping temperature.

Now, I talk a lot about sleep hygiene in the book, and there are different components of sleep hygiene.

There's even hacks like you can wear wool socks.

You want a dark room, and you don't want your body to associate the bed with stress or work, so you don't work on your laptop in bed.

when you go to bed and that paradoxically cools the rest of the body.

I talk about a lot of these cooling strategies in the book, but interestingly, it turns out that in the evening, like a slightly cold or lukewarm shower is best because if you do a really cold soak or cryotherapy chamber, even though it'll make you cold, the endorphin release that you get from that, the excitatory neurotransmitter release,