The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [119]
Perhaps the ofuro effect was related to the subsequent rapid cooling? Not eager to kill my swimmies with hot baths, I opted for direct cold.
I tested the effect of combining shorter-than-usual 10-minute ice baths with low-dose melatonin (1.5–3 milligrams) one hour prior to sleep. The ice bath is simple: put two to three bags of ice from a convenience store ($3–6) into a half-full bathtub until the ice is about 80% melted. Beginners should start by immersing the lower body only and progress to spending the second five minutes with the upper torso submerged as well, keeping the hands out of the water. (See “Ice Age” for other approaches and benefits.)
It was like getting hit with an elephant tranquilizer. Best of all, this was true even when melatonin is omitted.
USE AN ULTRASONIC HUMIDIFIER.
The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier is incredible. It is small enough to fit in a jacket pocket (1.3 pounds), and its water source comes from any convenience store: a plastic water bottle turned upside down. The ultrasonic technology uses high-frequency vibrations to generate a micro-fine cool mist, which is blown into the room, where it evaporates into the air. This device is my go-to combination with the goLITE, especially after seeing how well it eliminates sinus problems while traveling. It also dramatically reduces facial wrinkles, which was an unexpected but pleasant side effect.
The Air-O-Swiss humidifier comes with a transcontinental travel AC adapter and exchangeable plugs that can be used in both the United States and Europe. My only complaint: it emits a stylish (but distracting) blue glow, so you’ll need an eye-mask if you’re light-sensitive like I am.
USE A NIGHTWAVE PULSE LIGHT.
The NightWave was introduced to me by a good friend named Michael, who also has severe onset insomnia.
During my testing, he started ranting and raving about this tiny device, a slow-pulsing light the size of a cigarette pack that helped him get to sleep in less than seven minutes. Dr. James B. Maas, Weiss Presidential Fellow and professor of psychology at Cornell University, is one of several researchers who have endorsed it.
From the NightWave website:
NightWave projects a soft blue light into your darkened bedroom. The “luminance” of the light slowly rises and falls. Lie with eyes open and synchronize your breathing with the blue wave as its movement becomes slower and slower. After a short time [the cycle Michael used was seven minutes long], NightWave shuts off and you roll over and fall asleep … unlike sound machines, the soft light does not disturb others.
It does work, but I found it less consistent than Michael did (his hit rate was near 100%). I now travel with the NightWave but use it as a supplement to the goLITE when needed.
RESORT TO THE HALF MILITARY CRAWL POSITION.
Lie on your chest with your head on a pillow and turned to the right. Both arms should be straight by your sides, palms up. Now bring your right arm up until the top of your right elbow is bent at 90 degrees and your hand is close to your head. Alternative hand placement: the right hand is under your pillow and under your head. Next, bring your right knee out to that side until it is bent at approximately 90 degrees.
This is a last resort that works for one simple reason: you can’t move.
It’s like a self-imposed papoose, which the Inuits and other cultures have used to calm infants by immobilizing them. To toss and turn from the half military crawl position, you have to first lift your entire body off the bed. Less fidgeting means faster sleep.
TOOLS AND TRICKS
F.lux (http://stereopsis.com/flux/) It’s possible