In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can adapt to improve the quality, duration, and impact of your sleep. This has a huge positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively use light (and darkness), temperature, food, exercise, caffeine, supplements and digital devices to fall asleep faster, stay asleep longer and generally deeply, and achieve better sleep quality. I also describe how these aids can be adapted to quickly recover from a bad night's sleep, jet lag or shift work. Since sleep is the foundation of all mental health, physical health, and performance, this episode should benefit everyone as it provides an essential toolkit of evidence-based, low-to-zero cost strategies that can be customized to optimize your sleep routine.

Thanks 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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Article:
Early evening light attenuates sleep, compromising physiological and alarming responses to subsequent late evening light: https://go.nature.com/3zIAk1X
Recommendations for light exposure during the day, evening, and at night to best support physiology, sleep, and alertness 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

Sources
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
Made for NSDR: https://youtu.be/pL02HRFk2vo
Huberman Lab Toolkit for Sleep: https://bit.ly/3Syq3hd
Huberman Lab Podcast episode about shift work and jet lag. : https://bit.ly/3SqX8LY

Timestamps
00:00:00 Tools to optimize sleep
00:03:02 Important supplements
00:04:16 InsideTracker, Eight Sleep, LMNT
00:08:24 Factors that control circadian rhythm and sleep
00:15:10 Morning tool: looking at sunlight in the morning, cortisol
00:20:44 Morning sunlight: circadian rhythm, artificial light, cloudy days
00:26:18 Evaluate light in the environment, compensate for missed morning light
00:29:26 AG1 (athletic greens)
00:30:46 Morning aids: temperature and intentional cold exposure, exercise
00:34:58 Caffeine timing, 'Afternoon crash', exercise
00:40:08 Timing of eating, alertness and circadian rhythm
00:45:20 3 daily critical periods
00:46:49 Afternoons: naps, deep relaxation (NSDR, self-hypnosis), exercise and body temperature, caffeine
00:51:59 Afternoon resources: Viewing sunlight in the late afternoon, evening light
00:56:45 Evening/night aids: artificial light overhead, light sensitivity
01:04:40 Evening aids: warm bath/sauna, temperature and sleeping environment
01:09:40 Alcohol, THC and reduced sleep quality; CBD, anxiety and falling asleep
01:11:45 Sleep supplements: Magnesium Threonate, Apigenin and Theanine
01:16:34 Melatonin supplementation (note)
01:17:44 Additional sleep supplements: GABA, glycine, myo-inositol and anxiety
01:20:08 Falling asleep again: Reveri app, NSDR, Yoga Nidra
01:22:55 Staying asleep: eye masks, earplugs, feet up
01:24:58 Tool: sleep apnea and nasal breathing
01:28:20 Sleep schedule consistency, weekends, compensatory sleep and caffeine
01:31:14 Tools: minimum temperature and jet lag, shift work and red lights
01:37:38 Behavioral tools for 3 daily critical periods
01:39:26 Free Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Memorable Supplements, Instagram, Twitter, Neural Network Newsletter

The Huberman Lab Podcast is for general information purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the rendering of medical advice, and does not create a physician-patient relationship. Use of information on this podcast or linked material 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 obtaining medical advice for any medical condition and should seek the assistance of their healthcare professional for such conditions.

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

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