Ben Greenfield: I Tested Every Sleep Hack on the Planet — Here’s What Actually Works

Key Takeaways

• Sleep 7-9 hours nightly (10+ for athletes) – rare genetic exceptions exist but most people need this range.
• Maintain sleep consistency – same bedtime/wake time matters more than total hours.
• Hydrate immediately upon waking – drink 32oz water with electrolytes/trace minerals.
• Limit caffeine to 1-2 cups before 2pm – avoid sugar-laden energy drinks.
• Do 5-10min intense exercise bursts (jumping jacks, rowing) throughout day to combat sleep deprivation.

Supplements & Protocols Mentioned

• NAD – supports cellular repair after sleep deprivation.
• Creatine – provides extra phosphate for energy when sleep-deprived.
• Magnesium L-threonate – studied specifically for sleep deprivation effects.
• Essential amino acids/ketones – use as slow-energy snacks between meals.

Notable Quotes

“Most people who believe they can thrive on less sleep are wrong… performance is still being sacrificed somewhere.”

“Sleep deprivation makes it so hard to eat and exercise right, much less make it through a day of mentally demanding work.”

Bottom Line

Prioritize consistent 7-9 hour sleep windows, hydrate aggressively, and use targeted supplements/exercise to mitigate unavoidable sleep deprivation.

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