Enhance deep sleep and growth hormone with deliberate heat exposure. Saunas and hot baths

Well SupportedA sauna protocol of 20 minutes followed by 30 minutes of cooling, repeated for three consecutive days, can lead to a 16-fold increase in growth hormone release.

Well SupportedExercise combined with body cooling, and warm baths combined with body cooling, may help promote slow-wave activity and deep sleep.

Partially SupportedGoing to bed too hot can negatively impact sleep, and cooling down mentally or physically beforehand is recommended.

Well SupportedRhonda Patrick's routine involves sauna or hot tub at 7:30 PM, with bedtime at 9:30 PM.

Partially Supported