Sleep Toolkit Tools for Optimizing Sleep Sleep-Wake Timing Huberman Lab Podcast 84

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 a https 3A 2F 2Fathleticgreens com 2Fhuberman a InsideTracker a https 3A 2F 2Finsidetracker com 2Fhuberman a Eight Sleep a https 3A 2F 2Fwww eightsleep com 2Fhuberman a LMNT a https 3A 2F 2Fdrinklmnt com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Social Website Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok - a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a Website - a https 3A 2F 2Fhubermanlab com a Newsletter - a https 3A 2F 2Fhubermanlab com a neural-network Articles Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light a https 3A 2F 2Fgo nature com 2F3zIAk1X a Recommendations for daytime evening and nighttime indoor light exposure to best support physiology sleep and wakefulness in healthy adults a https 3A 2F 2Fbit ly 2F3bAwzTZ a Meal Timing Regulates the Human Circadian System a https 3A 2F 2Fbit ly 2F3zECxLF a Books Why We Sleep Unlocking the Power of Sleep and Dreams a https 3A 2F 2Famzn to 2F3dfsncH a Breath The New Science of a Lost Art a https 3A 2F 2Famzn to 2F3zEvF0P a Resources Ring lights a https 3A 2F 2Famzn to 2F3p2jDJD a Drawing tablet a https 3A 2F 2Famzn to 2F3bEbpVc a Light Meter Apple a https 3A 2F 2Fapple co 2F3P70ZLe a Light Meter Android a https 3A 2F 2Fbit ly 2F3P8N3Ax a Reveri a https 3A 2F 2Fwww reveri com a Madefor NSDR a https 3A 2F 2Fyoutu be 2FpL02HRFk2vo a Huberman Lab Toolkit for Sleep a https 3A 2F 2Fbit ly 2F3Syq3hd a Huberman Lab Podcast episode on shiftwork jetlag a https 3A 2F 2Fbit ly 2F3SqX8LY a 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 - a https 3A 2F 2Fwww blabacphoto com a

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