Sleep
Rich Roll's Sleep Protocol
Prioritizes 8+ hours of sleep, sometimes sleeping in a tent to reconnect with primitive roots.
Sleep Duration Target
8+ hours · Nightly
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Open to learn moreSleep hygieneReviewed library entryKion SleepReviewed library entryEight SleepReviewed library entry · A branded bed system that actively heats or cools the sleeping surface and reports sleep-related measurements.Ultimate Human Sleep BlendReviewed library entrySleep eye maskReviewed library entry · A soft covering worn over closed eyes to reduce ambient light during sleep.Sleep extensionReviewed library entry
Sleep
Sleep Protocol
LeBron's #1 recovery tool: "Sleep is the best recovery — equivalent to putting your phone in a charger." 8-9 hours at night plus 3-hour afternoon naps.
Sleep Duration Target
8-9 hours minimum · Nightly
Afternoon nap
~3 hours (including hyperbaric nap) · Noon to ~2pm
+3 more interventions
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Sleep environment and evening habits
A cool bedroom, weighted blanket, less evening light and a coffee cutoff, alongside his reported experience with melatonin.
Cool bedroom
16°C reported bedroom setting · during sleep
Weighted blanket
9 kg blanket · during sleep
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Rest between training sessions
During intense training, Rocha described a post-lunch sleep and an early bedtime when exhausted.
About this protocol
During intense training, Rocha described a post-lunch sleep and an early bedtime when exhausted. These are her pre-Games recovery habits, with the longer nap distinguished from general adult sleep guidance.
Post-lunch nap
30–60 min · After lunchDetails
30–60 minutes · After lunch
Bedtime after exhaustive training
Around 21:00–21:30 when exhausted
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Sleep environment and devices
Altman described a cool, dark and quiet bedroom, a Chili Pad when the room could not be cooled enough, and an Emfit tracker.
About this protocol
Altman described a cool, dark and quiet bedroom, a Chili Pad when the room could not be cooled enough, and an Emfit tracker. He also reported an eye mask and earplugs while traveling.
Cool, dark, quiet bedroom
During sleep
Chili Pad
When the room could not be made cold enough
+3 more interventions
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Sleep target
Chesky described aiming for at least seven hours of sleep, with a late bedtime and an 8:30 a.m. start.
About this protocol
Chesky described aiming for at least seven hours of sleep, with a late bedtime and an 8:30 a.m. start. These are his reported schedule anchors, not a universal recommendation for when to sleep.
At least seven hours of sleep
At least 7 hours · Reported bedtime around 1:30 a.m. and start around 8:30 a.m.
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Sleep setup and supplements
His bed-temperature system, preferred earplugs and sleep supplements, including occasional use and changes in products.
THC
at night during post-surgical elbow pain
CBN
at night during post-surgical elbow pain
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Sleep supplements
Her reported use of magnesium glycinate, L-theanine, glycine and myo-inositol, with occasional melatonin and changes in timing.
Melatonin
3 mg · when needed; cycles off · night
Magnesium glycinate
120 mg · Daily · before bedDetails
120 mg · daily · before bed
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Sleep stack
Peter Attia's night stack from The Drive #276 (23 Oct 2023): ashwagandha 600 mg (Solgar), glycine 2 g (Thorne) and Magtein magnesium L-threonate.
About this protocol
Peter Attia's night stack from The Drive #276 (23 Oct 2023): ashwagandha 600 mg (Solgar), glycine 2 g (Thorne) and Magtein magnesium L-threonate. He reported sauna 4–6 nights a week before bed in AMA #42 and described using Eight Sleep for his sleep time and score in #276.
Ashwagandha
600 mg · nightly · night stack
Glycine
2 g · nightly · night stack
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Sleep
In nutritionist Sergio Perera’s May 2019 Avengers preparation plan, Hemsworth had a serving of a magnesium/zinc supplement in the evening or before sleep. The product, chemical forms and amounts were not stated, and this historical plan should not be treated as a current nightly routine.
Magnesium/zinc supplement
a serving · nightly in the 2019 prep plan · before sleep (9 p.m. snack and evening supplements)
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Sleep routine
Bryan’s sleep routine starts well before his 8:30 p.m. bedtime: an early final meal, dim lights and an hour without screens.
About this protocol
Bryan’s sleep routine starts well before his 8:30 p.m. bedtime: an early final meal, dim lights and an hour without screens. It also includes breathing, temperature control and sleep tracking.
Final meal at noon
Daily · ~noonDetails
daily · ~noon
Stop fluids before bed
Daily · 4 p.m.Details
daily · 4 p.m.
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Sleep and rest
His personal sleep supplements, daily NSDR, evening lighting and bed-temperature control. His general sleep toolkit appears separately.
Magnesium
30 min before sleep
Apigenin
30 min before sleep
+3 more interventions
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