Temperature is one of the main causes of poor sleep, and heat is my personal nemesis. I’ve suffered for decades, tossing and turning, throwing blankets off, pulling them back on, and repeating ad nauseam. But a few years ago, I started using the Pod Cover, and it has transformed my sleep. Eight Sleep has launched their newest generation of the Pod: Pod 4 Ultra. It cools, it heats, and now it elevates, automatically. With the best temperature performance to date, Pod 4 Ultra ensures you and your partner stay cool in the heat and cozy warm in the cold. Plus, it automatically tracks your sleep time, snoring, sleep stages, and HRV, all with high precision. For example, their heart rate tracking is at an incredible 99% accuracy. Pod 4 Ultra also introduces an adjustable Base that fits between your mattress and your bed frame to add custom positions for the best sleeping experience. Plus, it automatically reduces your snoring when detected. Add it easily to any bed.

This device emits bright white light to regulate circadian rhythm. Tim uses it for better sleep, mood, and energy. He recommends the brand Circadian Optics.

This device regulates mattress temperature for better sleep. Tim uses it for sleep quality and performance. He recommends the brand ChiliPad.

I learned daily decompression from Jerzy Gregorek, a 60-something-yearold emigr from Poland and world record holder in Olympic weight lifting. He also wrote The Happy Body, which contains the morning mobility work that both Naval Ravikant and I do on a near-daily basis. Jerzy considers hanging upside down mandatory after load-bearing training sessions. Keep in mind that Jerzy, at around 135 pounds body weight, can still throw hundreds of pounds overhead and land in a perfect ass-to-heels snatch position. Take off a little weight, and he can do the same on a wobble board (Indo Board). He’s unapologetically and refreshingly no-bullshit. Before my first training session with him, we sat down to have tea (he onlydrinks Mariage Freères Marco Polo black tea) and discuss goals. Midwaythrough, he narrowed his eyes and looked me over. He reached across the table, pinched my tit, and announced, “You’re too fat.” My kinda guy.Below are three options, listed in increasing order of safety. My protocol fs 2 to 3 sets of 5 to 7 seconds and no more. Teeter is a portable gadget roughly the size of a large camera tripod. I use this several times a week, when it’s too much hassle (after a late dinner) or risk (after booze) to hang upside down in gravity boots. It allows you to lock in your ankles, lie down, and use a dip-like movement to unlock lower back tightness. This is the fastest of the three options, but it doesn’t allow you to relax your upper (thoracic/cervical) back.

This weighted blanket calms and relaxes. Tim uses it for better sleep and stress reduction. He recommends the brand Gravity.

This device prompts position change when snoring. Tim uses it to reduce snoring and improve sleep quality. He likes the adjustable band and app features.

Recommended by Dr. Peter Attia, this silk sleep mask is an upgrade with adjustable head strap and light-blocking design. Tim takes it everywhere for better sleep.

This is a mattress pad that allows you to control the temperature of your bed, cooling or heating it according to your preference. Tim uses this to optimize his sleep quality and comfort, especially in hot or cold climates. He recommends the brand Chili Technology.

This is a device that simulates a natural sunrise, gradually increasing the light intensity and playing soothing sounds to wake you up gently. Tim uses this to improve his circadian rhythm, mood, and energy levels. He recommends the brand Philips.

Helix was selected as the #1 best overall mattress of 2020 by GQ magazine, Wired, Apartment Therapy, and many others. With Helix, there’s a specific mattress for each and every body’s unique taste. Just take their quiz—only two minutes to complete—that matches your body type and sleep preferences to the perfect mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, risk free. They’ll even pick it up from you if you don’t love it.

This has become my favorite sleep mask. The WAOAW is a contoured mask that removes all pressure from the eyes, and it’s been added to my list of “things I didn’t know I needed.” The design also blocks much more light than conventional masks. Grumpy Tim is good for no one.

Temperature is one of the main causes of poor sleep, and heat is my nemesis. I’ve suffered for decades, tossing and turning, throwing blankets off, pulling them back on, and repeating ad nauseam. The Pod 3 Cover has been a game changer for the quality of my sleep and the quality of my life. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. I’ve been using Eight Sleep for more than two years. Just in time for the holidays, add the Pod 3 Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temp. The Pod technology adjusts the temperature of each side of the bed based on your sleep stages, biometrics, and bedroom temperature, reacting intelligently to create the optimal sleeping environment.