Episode
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
1:41:23
Published: Mon Aug 08 2022
Description
In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Eight Sleep: https://eightsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Tools to Optimize Sleep (00:03:18) Sponsors: LMNT, Thesis, Momentous, Eight Sleep (00:08:24) Factors to Control Circadian Rhythm & Sleep (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light (00:29:01) Sponsor: AG1 (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise (00:40:08) Timing Eating, Alertness & Circadian Rhythm (00:45:20) 3 Daily Critical Periods (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet (01:24:58) Tool: Sleep Apnea & Nasal Breathing (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights (01:37:38) Behavioral Tools for 3 Daily Critical Periods (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This podcast will offer practical tools to optimize sleep, including how to get to sleep, stay asleep, and adjust sleep to various life demands.
00:00 - 06:05 (06:05)
Summary
This podcast will offer practical tools to optimize sleep, including how to get to sleep, stay asleep, and adjust sleep to various life demands. Listeners will also learn how to recover from a poor night's sleep and even replace lost sleep.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Explore various cues like temperature, food, exercise, caffeine, and digital tools like apps, YouTube videos, and zero cost scripts to optimize your sleep and achieve better rest every night through light energy and deep relaxation techniques.
06:05 - 14:52 (08:46)
Summary
Explore various cues like temperature, food, exercise, caffeine, and digital tools like apps, YouTube videos, and zero cost scripts to optimize your sleep and achieve better rest every night through light energy and deep relaxation techniques.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Bright light is essential for signaling the wake-up mechanisms in the body, including the production of cortisol, which is why exposure to sunlight within the first 30 to 60 minutes after waking up is ideal to help regulate the sleep-wake cycle.
14:52 - 24:06 (09:14)
Summary
Bright light is essential for signaling the wake-up mechanisms in the body, including the production of cortisol, which is why exposure to sunlight within the first 30 to 60 minutes after waking up is ideal to help regulate the sleep-wake cycle.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
The speaker recommends getting morning sunlight for twice as long if one can't get natural light, and suggests using a sun lamp in dark environments.
24:06 - 28:39 (04:33)
Summary
The speaker recommends getting morning sunlight for twice as long if one can't get natural light, and suggests using a sun lamp in dark environments.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Cold exposure can stimulate adrenaline and increase core body temperature by activating specific neurons in the brain.
28:39 - 34:17 (05:37)
Summary
Cold exposure can stimulate adrenaline and increase core body temperature by activating specific neurons in the brain. A short cold shower or dip in a cold tub can provide these benefits without the need for extended exposure.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Maximizing sunlight viewing, exercising in the morning, delaying caffeine intake until 90 to 120 minutes after waking up and eating some food in the early morning hours can help to set the circadian clock and avoid the afternoon crash.
34:17 - 43:18 (09:01)
Summary
Maximizing sunlight viewing, exercising in the morning, delaying caffeine intake until 90 to 120 minutes after waking up and eating some food in the early morning hours can help to set the circadian clock and avoid the afternoon crash.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Learn how to adjust your sleep schedule by going to bed 30 minutes earlier each night until you reach your desired wake-up time.
43:18 - 48:42 (05:23)
Summary
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.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Getting sunlight in your eyes in the late afternoon and evening signals to your internal clock that it's evening and that sleep is coming.
48:42 - 56:03 (07:20)
Summary
Getting sunlight in your eyes in the late afternoon and evening signals to your internal clock that it's evening and that sleep is coming. This practice also protects the nervous system against the negative effects of artificial light during the night hours.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Bright artificial lights, regardless of color, in the evening can mimic the effects of sunlight and disrupt healthy sleep patterns.
56:03 - 1:03:41 (07:38)
Summary
Bright artificial lights, regardless of color, in the evening can mimic the effects of sunlight and disrupt healthy sleep patterns. It is recommended to avoid bright overhead lights from 10 PM to 4 AM.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Adjusting your body temperature can help you fall asleep faster and sleep more soundly.
1:03:41 - 1:09:40 (05:59)
Summary
Adjusting your body temperature can help you fall asleep faster and sleep more soundly. Lowering the temperature in your sleeping environment or taking a hot bath before bed can help regulate your core body temperature and improve your sleep quality.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Magnesium threonate and apigenin can help people sleep better, but some may find theanine disruptive due to vivid dreams.
1:09:40 - 1:16:16 (06:35)
Summary
Magnesium threonate and apigenin can help people sleep better, but some may find theanine disruptive due to vivid dreams. Substance like THC and alcohol, which may help fall asleep, can disrupt the pattern of sleep and lead to suboptimal restfulness.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
The addition of Inositol to a standard sleep stack can help to enhance the ability to fall asleep quickly and to fall back asleep after waking up in the middle of the night.
1:16:16 - 1:25:18 (09:01)
Summary
The addition of Inositol to a standard sleep stack can help to enhance the ability to fall asleep quickly and to fall back asleep after waking up in the middle of the night. Elevation of feet during sleep can also help to increase the depth of sleep and improve cognitive function.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Learn to be a nose breather during sleep to improve your sleep quality, daytime feelings of wakefulness and focus, and cardiovascular health.
1:25:18 - 1:31:51 (06:32)
Summary
Learn to be a nose breather during sleep to improve your sleep quality, daytime feelings of wakefulness and focus, and cardiovascular health. Keeping sleep wake times relatively constant can also help.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
The timing of sleep and waking is controlled by mechanisms in the brain and body, which can be shifted by factors such as bright light, exercise, and socializing at certain times.
1:31:51 - 1:35:31 (03:39)
Summary
The timing of sleep and waking is controlled by mechanisms in the brain and body, which can be shifted by factors such as bright light, exercise, and socializing at certain times. Adjusting your routine to align with your body's temperature minimum can help to phase advance your clock and improve your sleep quality.
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Learn about the ways to optimize sleep and avoid disruption to the cortisol rhythm, including the use of red light to stay awake during the middle of the night while also maintaining normal cortisol levels.
1:35:31 - 1:41:31 (06:00)
Summary
Learn about the ways to optimize sleep and avoid disruption to the cortisol rhythm, including the use of red light to stay awake during the middle of the night while also maintaining normal cortisol levels.