本期AMA节目中，Peter深入探讨了如何优化睡眠。他分享了自己的睡前习惯、桑拿的使用方法，以及目前用于改善睡眠时间和质量的药物和补充剂方案。Peter详细介绍了各种有助睡眠的分子，包括它们的作用机制和任何值得注意的禁忌症。此外，他还讨论了睡眠追踪设备，包括使用此类追踪器的优点和潜在缺点。对于非订阅用户，只能听到AMA的预览；订阅用户可以在私人RSS feed或网站上收听完整节目。节目内容涵盖了睡前准备、桑拿对睡眠的影响、减少睡前刺激、助眠药物和补充剂、睡眠温度、睡眠追踪设备等，为听众提供了全面的睡眠优化建议。

🛌 **睡前准备：** Peter分享了他的睡前习惯，强调在睡前减少刺激的重要性。这包括避免使用电子设备，创造一个安静、黑暗和凉爽的睡眠环境。

🧖 **桑拿与睡眠：** Peter介绍了桑拿的使用方法及其对睡眠的益处和权衡。桑拿可以帮助放松身心，改善睡眠质量，但同时也需要注意可能带来的风险和注意事项。

💊 **助眠药物：** Peter详细介绍了可以增强睡眠的药物，包括它们的作用机制、禁忌症和风险，以及他个人的用药方案。他强调药物虽然可以帮助入睡，但不能替代良好的睡眠习惯。

🌿 **睡眠补充剂：** Peter分享了关于睡眠补充剂的见解，包括它们的作用机制、禁忌症和他的个人使用方案。补充剂可以辅助改善睡眠，但需要在医生指导下使用。

⌚ **睡眠追踪设备：** Peter讨论了睡眠追踪设备，包括解读指标、优缺点。他对比了多导睡眠图与可穿戴睡眠追踪器，帮助听众了解不同追踪方式的差异。

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In this “Ask Me Anything” (AMA) episode, Peter answers a number of questions on optimizing sleep. He describes his pre-bedtime routine, how he utilizes a sauna, and his current regimen of medicines and supplements for improving sleep time and quality. He goes in depth on each of the molecules that have shown promise in boosting sleep, including their mechanisms of action as well as any noteworthy contraindications. Peter also discusses sleep wearables, including both the positives and potential negatives of using such trackers, and much more.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #42 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Peter’s current pre-bedtime routine [3:30]; Sauna: Peter’s routine, sleep benefits, and tradeoffs [10:45]; Importance of keeping an open mind as new information arrives [16:15]; Importance of reducing stimulation leading up to bedtime [19:30]; Medications that can enhance sleep: mechanisms of action, contraindications, risks, and Peter’s regimen [20:30]; Why medications can enhance sleep, but should not replace good sleep habits [34:45]; Sleep supplements: mechanisms of action, contraindications, and Peter’s regimen [37:30]; Temperature during sleep, cooling devices, mattresses, and more [53:00]; A tip to help avoid straining your back in the morning [59:15]; Contrasting polysomnography with wearable sleep trackers [1:00:45]; Sleep tracking wearables: interpreting metrics, and the pros and cons of trackers [1:04:30]; Final takeaways on sleep [1:16:30]; and More.

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