Tim Ferriss’ Optimized Evening Routine For Better Sleep


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 Bedtime Routine

Make a glass of tea with honey and apple cider vinegar

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

After steeping the tea and taking out the bag, then add 1-2 tablespoons of apple cider vinegar and a tablespoon of unfiltered honey. Now sip on this drink and be prepared for it to knock you out.

Read fiction

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.

Drink ice water

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.

Take a hot bath

Ferriss’ soaking tub he had built in his home

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.