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.

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://insidetracker.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman

Supplements from Momentous
https://www.livemomentous.com/huberman

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Articles:
Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light: https://go.nature.com/3zIAk1X
Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults: https://bit.ly/3bAwzTZ
Meal Timing Regulates the Human Circadian System: https://bit.ly/3zECxLF

Books
Why We Sleep: Unlocking the Power of Sleep and Dreams: https://amzn.to/3dfsncH
Breath: The New Science of a Lost Art: https://amzn.to/3zEvF0P

Resources
Ring lights: https://amzn.to/3p2jDJD
Drawing tablet: https://amzn.to/3bEbpVc
Light Meter (Apple): https://apple.co/3P70ZLe
Light Meter (Android): https://bit.ly/3P8N3Ax
Reveri: https://www.reveri.com
Madefor NSDR:    • Non-Sleep Deep Rest (NSDR): A Science Supp...  
Huberman Lab Toolkit for Sleep: https://bit.ly/3Syq3hd
Huberman Lab Podcast episode on shiftwork & jetlag. : https://bit.ly/3SqX8LY

Timestamps
00:00:00 Tools to Optimize Sleep
00:03:02 Momentous Supplements
00:04:16 InsideTracker, Eight Sleep, LMNT
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
00:29:26 AG1 (Athletic Greens)
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

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com