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.
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.
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.
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At least seven hours of sleep
At least 7 hours · Reported bedtime around 1:30 a.m. and start around 8:30 a.m.
Tim Ferriss's sleep setup as of September 2025 spans an Eight Sleep Pod (named in 2024 affiliate posts), magnesium L-threonate, and a THC-plus-CBN combination he said he was taking at night for post-surgical elbow pain. The pain measure is temporary and contextual, not a general sleep recommendation.
Melatonin 3 mg at night for night terrors, taken when needed; weaned to the lowest effective dose and cycles off.
About this protocol
Melatonin 3 mg at night for night terrors, taken when needed; weaned to the lowest effective dose and cycles off. Her other after-dinner supplements are timing, not sleep aids, and sit under Daily supplements.
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.
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.
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Magnesium/zinc supplement
a serving · nightly in the 2019 prep plan · before sleep (9 p.m. snack and evening supplements)
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.
Andrew Huberman goes to bed around 10–11 p.m. and wakes around 6 a.m.; he takes magnesium and apigenin 30 minutes before sleep, and uses 10–30 minutes of non-sleep deep rest during the day if he wakes unrested. The 2021 toolkit milligrams and theanine are in the separate recommendation 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.
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Sleep Duration Target
8-9 hours minimum · Nightly
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Afternoon nap
~3 hours (including hyperbaric nap) · Noon to ~2pm
