Acupressure mat
A mat covered in plastic spikes, used for 15 to 40 minutes before bed
Thousands of small hard plastic points on a towel-sized mat press into the back and shoulders when you lie on it. The first minute or two is sharply uncomfortable; then blood flow rises, the skin warms and most people describe a wave of relaxation. Some lie on it before sleep, some meditate on it, some roll a towel under it to work the neck. Small trials suggest a real effect on relaxation and sleep onset. It is cheap and low-risk, and sold under a lot of unsupported claims about energy meridians.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Dave AspreyDoes it
Biohacker · Bulletproof Coffee
The routine he describes is shirt off, flat on your back on a spiked mat for about 20 minutes before sleep; the first minute feels impossible, then he says the body gives up and melts into it. Bulletproof sold one as the Sleep Induction Mat, and he says it gets him to sleep faster with more deep sleep.
Source: Bulletproof Radio Short Report #188: The Art and Science of Sleeping
Aimed at the same thing
Other entries filed under sleep or stress.
- Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Weighted blanket
A blanket loaded with beads or pellets, usually near a tenth of body weight
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Camping tent
Pitched shelter, used by a few people as a permanent outdoor bedroom
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Magnesium (threonate or glycinate)
Taken 30-60 minutes before bed to help with sleep onset
On record from 11 of 62 tracked people: 8 do it, 1 recommends it, 2 have discussed it - ProtocolFREE, no cost
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - App$$$Cheap: Roughly under $50, or under $15/month.
Headspace
Guided meditation app built around ten-minute sessions, voiced by Andy Puddicombe
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Gear entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.