Tim Ferriss, author of Tribe of Mentors and The 4-Hour Workweek, is a self-proclaimed “human guinea pig”, entrepreneur, and investor. Tim has been featured by more than 100 media outlets–including The New York Times, The Economist, Late Night with Jimmy Fallon, TIME, Forbes, Fortune, CNN, and CBS–and was a popular guest lecturer at Princeton University from 2003-2013, where he discussed entrepreneurship as a tool for world change and ideal lifestyle design.

Tim has an evening routine that he begins 60 minutes before bed. He built this routine through interviewing hundreds of successful people on his podcast, The Tim Ferriss Show, and has said that it “practically guarantees less stress and a better night’s sleep.”

Tim Ferriss’ Evening Routine

1. Make Tim’s Famous Bedtime Tea 

To start off his evening routine, Tim will make a concoction of tea, honey, and apple cider vinegar that helps make him tired. You can read the recipe in detail here. Any decaffeinated tea will work, but Ferriss prefers Douglas Vir Spring Tip tea harvested from the mountains of the Pacific Northwest.

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Here’s how to make Ferriss’ Bedtime Tea:

First, pick up the ingredients:

• Juniper Ridge Douglas Fir Spring Tip Tea
• 2 Tablespoons of Bragg’s Unfiltered Apple Cider Vinegar
• 1 Tablespoon of raw, unfiltered honey – we recommend Y.S. Eco Bee Farms. Be sure to check out your local farmer’s market for local honey.

Then, brew the tea:

1. Steep the Juniper Ridge Tea for around five minutes.
2. Add 2 tablespoons of the Bragg’s Unfiltered Apple Cider Vinegar and 1 tablespoon of the raw honey into the tea.
3. Stir and allow the honey to melt into the hot tea. Allow a few minutes to cool, and then bottoms up. At this point, you can also get creative and add your own ingredients like Turmeric or Cayenne.

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2. Read fiction

Did you know that reading before bed reduces stress? Reading should have a prominent place in your evening routine. While drinking his tea, Tim will read fiction for 15-20 minutes. Reading helps put your consciousness on another plane, which will induce sleep.

Look at how children adore stories before bedtime, as that helps them to get a great night’s sleep. Moving into a fictional world eases the tension and helps them relax better. Be sure to stay off of your phone during this time, as this will negate any of the benefits of reading before bed. Tim has highly recommended The Graveyard Book as a fantastic read before bed.

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3. Drink Ice Water

Sounds simple, right?.. but the benefits are incredible. After drinking the tea and doing some reading, Tim will fill up a 40 ounce hydro flask filled with ice water. By hydrating before bed, you will prevent waking up in the middle of the night thirsty.

The ice water will also play a key component in thermoregulation while you take a hot bath, which is the last step.

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4. Take a hot bath

The last step before you hit the sack is to take a hot bath. Tim will gradually sip his ice water while soaking in the tub. It is recommended to add Epsom salt or magnesium sulfate to promote recovery during your bath.

When you come out of a hot bath into a cooler bedroom, your body temperature will drop. That drop in temperature signals your body that it’s time to rest, slowing down essential metabolic functions including heart rate, breathing, and digestion.

After getting out of the tub dry off, and then it’s off to have an amazing night of sleep.

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