Huberman Lab: Sleep Toolkit: Tools For Optimizing Sleep
I know, lots on sleep recently. Well, it’s super important, and useful to get thoughts from different experts.
TLDR
Breathe through your nose as much as possible
Maintain a consistent sleep/wake schedule
Get morning & evening sunlight
Don’t use supplements
Practical
Setting circadian rhythm
Maintain a consistent sleep/wake schedule (+/- 1 hour) 7 days a week
On weekends, try not to sleep or wake an hour past normal schedule. Take a nap instead if necessary
Get light first thing in the morning. 5min on sunny day. 10min on cloudy day. Not through a windshield/windows
Also get evening sunlight
Eat early in day. Increases metabolism, alertness, and helps set circadian clock
Sleep apnea: If you train yourself to breathe through your nose, you may be able to get rid of your apnea
Use medical tape to tape mouth shut during sleep
Practice nasal breathing during light cardio
Take a hot shower to decrease body temperature (ironic, yes)
Light at night
Avoid overhead lights
Avoid bright, artificial light
Dim lights/screens as much as possible
If you wake up in the middle of the night, use as little light as possible
Room should be dark and cold
Caffeine
Drink 90-120 minutes after waking to avoid the afternoon crash
Avoid after 4 pm
Use supplements as last resort
Do NOT use melatonin
Magnesium Threonate or Glycinate, 145mg, 30-60 minutes before sleep
Theanine: 100-400mg, 30-60 minutes before sleep
Theory
Sleep apnea can have very damaging effects on sleep and health. See a sleep doc if you suspect you have.
Viewing bright sunlight within 30-60 minutes after waking triggers cortisol increase early in the day (a good thing) and has a powerful impact on the ability to fall + stay asleep at night
Viewing afternoon sunlight from sunset can help offset some of the negative effects of light viewing in the evening (10 pm-4 am)
THC/CBD impair sleep quality. May be good if anxiety is significantly impacting sleep
Circadian rhythm plays a huge role in sleep
Viewing direct morning sunlight within 30-60 minutes of waking will help you fall asleep and stay asleep at night, and optimize cortisol & adenosine levels
Decreasing your core body temperature will help you fall and stay asleep
Avoid overhead fluorescent light as much as possible between 10pm-4am – these lights will eliminate melatonin circulating in brain & body and will hinder ability to fall and stay asleep (instead, try soft lamps and dim screens as much as possible without straining eyes)