Unlocking the Secrets to Restful Nights: Dave Asprey’s Sleep Tips

Dave Asprey, a pioneer in biohacking, believes that quality sleep is crucial for longevity and peak performance. His approach to sleep focuses on calming the mind, balancing hormones, and achieving deep sleep naturally, without heavy sedatives.

Magnesium Magic: Asprey swears by magnesium for relaxation and health, taking 600–800 mg daily in various forms. At night, he opts for magnesium glycinate or citrate to ease muscles and enhance sleep. In the morning, he chooses forms like malate for an energy boost. He often recommends Natural Calm or Magnesium L-Threonate for their brain benefits.

Gentle Sleep Support: Asprey’s “Sleep Mode” combines 0.3 mg of melatonin with L-ornithine and herbs to gently adjust his sleep cycle. This low-dose melatonin helps him wake up refreshed, while L-ornithine reduces cortisol, aiding relaxation.

Herbal Helpers: For a natural unwind, Asprey enjoys kava tea or extract, which boosts GABA activity to ease stress. He likes Yogi Kava Stress Relief tea or kava capsules, sometimes adding Brain Octane Oil for better absorption.

Stress Buster: When facing extreme stress or jet lag, Asprey turns to phenibut, a GABA analog. He uses it sparingly, adhering to strict guidelines to avoid dependency, and warns against mixing it with alcohol.

Mood Enhancer: Asprey takes 5-HTP to boost serotonin, which converts to melatonin at night. He typically takes 50–100 mg in the evening for mood and sleep support, and sometimes uses small doses during the day for stress resilience.

Calm Clarity: L-theanine is a staple in Asprey’s routine, promoting relaxation without drowsiness. He takes 200 mg during the day to balance caffeine and occasionally in the evening to unwind.

Sleep-Boosting Amino Acid: Asprey sometimes uses 3 grams of glycine at night to enhance sleep and regulate body temperature. He also gets glycine from collagen in bedtime drinks like hot chocolate or bone broth.

Tech-Free Sleep Hygiene: Asprey wears TrueDark red-lens glasses in the evening to block blue light and support melatonin production. He optimizes his sleep environment with a cooling mattress, blackout curtains, and temperature tools like chiliPAD.

Additional Sleep Aids: Asprey experiments with tryptophan, phosphatidylserine, and herbal blends like valerian and chamomile. He also uses CBD tinctures for relaxation, emphasizing the importance of high-quality products.

Asprey’s sleep strategy is all about enhancing rest naturally, supporting neurotransmitters, reducing stress, and maintaining good sleep habits for better recovery and rejuvenation.