Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

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:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Tools to
Optimize Sleep (00:03:18) Sponsors: LMNT, 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
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