Chapter
How to Adjust Your Sleep Schedule
43:18 - 48:42 (05:23)
Learn how to adjust your sleep schedule by going to bed 30 minutes earlier each night until you reach your desired wake-up time. For those who struggle with naps, try using the Reveri app or Yoga Nidra for an afternoon refresh.
Clips
Learn how to become an early bird painlessly by gradually adjusting your sleep time, and leverage particular tools to stay asleep optimally in the period of 5 p.m. to your bedtime.
43:18 - 45:18 (01:59)
Summary
Learn how to become an early bird painlessly by gradually adjusting your sleep time, and leverage particular tools to stay asleep optimally in the period of 5 p.m. to your bedtime.
ChapterHow to Adjust Your Sleep Schedule
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
There are three critical periods in a 24-hour cycle during which specific actions can be taken to optimize wakefulness and sleep: the morning, the afternoon to evening, and the two hours before bedtime.
45:18 - 46:22 (01:04)
Summary
There are three critical periods in a 24-hour cycle during which specific actions can be taken to optimize wakefulness and sleep: the morning, the afternoon to evening, and the two hours before bedtime. During the second critical period, it is important to avoid consuming excessive amounts of caffeine.
ChapterHow to Adjust Your Sleep Schedule
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
The speaker suggests using tools like the Reveri app, NSDR script or Yoga Nidra for naps lasting between 10 to 30 minutes.
46:22 - 48:42 (02:19)
Summary
The speaker suggests using tools like the Reveri app, NSDR script or Yoga Nidra for naps lasting between 10 to 30 minutes. Naps can be beneficial but should not be taken during late hours or for a long duration in order to avoid disrupting night sleep.