An optimal learning strategy involves a 90-minute focus session followed by a cold shower, Tummo breathing, ice bath, or intense exercise, then Non-Sleep Deep Rest (NSDR), and finally sleep.

“So the optimal strategy therefore would be a 90 minute session of focus or learning then immediately after cold shower or tummo type breathing, or ice bath or something of that sort, maybe a hard run, or hit training if you can't get access to the other things. And then shower up and do a non sleep deep rest, and then get a good night's sleep.”