Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

My cheat sheet from this: - Light - Sunlight in first 30-60 minutes of waking - Look at or near the sun as close as it doesn’t hurt - If it’s sunny this could be 5 minutes. If overcast 10. If heavy cloud 30. - Need to be outside ideally, not through a window - If no light available, selfie ring lights are a decent substitute - It’s a cumulative effect, so if you don’t get enough one day make up for it the next day. - Aim for at least 80% of days - Sunlight in eyes when setting. - This helps signal to your body that it’s the end of the day. - Also protects somewhat against the negative effects of artificial light before bed. - When sun is down - Do not use bright artificial lights of any colour - Put lights as low to ground as possible - Use as little light as possible (moon or candle light best if possible) - Exercise - In the first hour after waking increases body temperature helping you wake up and set good sleep cycle - Later in the day will make you fall asleep later. - Shower - To increase you core body temperature in the first hour of waking have 1-3 minute cold shower. - A warm shower or bath for less than 20 minutes will help cool core body temperature. - Can be used post exercise late in the day to try to negate negative effects of late exercise on sleep. - Drugs -Caffeine - At least 90-120 minutes after waking. This avoid the afternoon crash. - Then no caffeine 8-10 hours before sleep. - Alcohol and THC - Negatively affect sleep quality even if it feels like you get to sleep easier. - Temperature - Cool sleep environment about 3 degrees cooler than rest of the environment. - If you have a cool sleeping environment you can sleep under a blanket and your extremities will naturally stick out of covers and regular your temperature avoiding wake-ups. - Can be used especially post late evening exercise to help negate negative effects on sleep. - Catch up sleep - NSDR deep rest technique. - Nap at most 90 minutes and not close to bed time - Do not sleep in past normal waking time more than 1 hour even if very minimal sleep - Strictly do not have caffeine first 90 minutes after waking, this will disrupt future catch up sleep. - Having to do things at night like feed baby - Use dim red light if needed. - Do not have caffeine , view bright lights or exercise during your normal sleep times - Other - Be a nose breather. - If needed, tape your mouth shut while you sleep (if you don’t have severe sleep apnoea - You can train more airflow through your nose by doing cardiovascular exercise with your mouth closed. Again, tape up your mouth if needed. - Elevate the feet of your mattress 3-5 degrees to promote venous return. Not in pregnancy or vascular issues.

I feel like Andrew is just telling us to stop being lazy, get up early and go outside and work out, but in a nice and science based way. I love it.

Andrew Huberman: The best thing about Mondays. ❤️

Did anyone notice how Huberman's delivery is artfully consistent? -Simple terms -efficient communication (E.g. use of the word zero-cost to send the point) -Amazingly repeatitive in nature to the point that I memorized all the key takeaways - Most importantly, always reminds you that we are humans, saying "most nights" and gives you ways to deal with everyday life Not judgy, doesn't tell anyone what should or should not be done. He's just there reporting "quality peer reviewed papers" This content is absolutely high-quality!

I've applied early morning sun, no caffine after 3pm and no blue light or screen time 90 minutes before bed and I've never slept better! Thanks for the information!

Honey the neighbor is outside again with his mouth taped shut staring at the sun

How incredibly lucky we are to have access to this type of high quality information, delivered by an intelligent, well-spoken and kind-hearted man. This content is truly revolutionary.

Thank you for making science-based health information available to everyone. I am a person who does so much better with knowing the why something is the right thing to do. For people like me your podcasts are a breakthrough to enabling change. Thank you.

As a mom (newborn and 2 yo) who's sleep is interrupted and scarce because of the children - I would love an episode that would cover children's sleep and how help them during different ages. Children's sleep is one of those topics where there's a lot of "experts" out there and would be great to get a overview of what the science says.

I was completely sedentary in the morning due to working from home in the computer and not having a morning exercise routine. I started getting sunlight early morning and it did not do much. When I started walking/jogging 10 to 15 minutes early morning (sun and exercise together) that improved my sleep drastically!

Just wanted to thank you and your team. For me it is amazing that somebody is trying to help at this level. For one suffering from tinnitus I would really like a podcast about that and one about trauma, maybe with Gabor Mate. I wish you all the best, you all are fabulous.

Great to see Dr. Huberman return to where we started together. Having watched his podcast's first month's series more than once - not to mention viewing his excellent interviews with esteemed sleep researchers Samer Hattar and Matt Walker - this material is foundational. Dr. Huberman's 'sleep kit' supplements has been a game-changer for me. Hydrating in the morning, and stalling the ingestion of caffeine for a few hours has also changed my sleep life for the better. All of this make my days better, my nights welcome and my life richer. Thank you, Dr. Huberman, for bringing Lifestyle Medicine to the masses. We benefit in ways conventional health care can only dream of (see what I did there?).

Thank you Andrew, for taking us along on your journey of learning.

Thank you Dr Huberman. You are amazing sharing those knowledge and very good and quality science based information with us. I am 100 % grateful for Having met you here on YouTube on this podcast. For the universe ,God, google had advertised your channel for me. I suffer from bad sleep, it is hard for me getting to sleep always and always change night for day and vice versa , sleep at day and ve awake at night and I think that is killing me bit a bit. I want to apply all these methods and change my life . I really need it.

Another productive morning just by watching and listening to you. Thanks a lot for changing my life and my family's life, Andrew.

Can’t wait for this kind of podcast to become a series: Workout Toolkit, Longevity Toolkit, etc. Thank you Dr. Huberman! You’ve changed my life and countless other lives for the better. 🙏🏽

The more I experience life, the more I appreciate an 8 hour sleep. It runs everything - Testosterone... You want to be a man, sleep, you want to be great with your kids, sleep. You want to lift more, sleep. You want to perform better at your job, sleep. You want to live a great life, sleep. No one every said, "Man I got such great sleep, I'm going to have a terrible day".... ever.

Dr Huberman, Thank you for the knowledge you provide, especially on this subject as sleeping well is a huge issue in my family. Keep up the fantastic work.

I'm 39 and insomnia, morning sadness / languidity, and just feeling ok after a night of sleep have always been a source of tremendous distress, depression, lack of focus, etc.. I deeply appreciate your knowledge and wisdom, and can't express my gratitude enough for this podcast. It's a lot of info, so I've got work to do. Thank you, doctor, you're a saint! :)

This absolutely worked for me! I'd gone over a month with poor sleep after returning to work after 5 years away from a set schedule outside the home, and within 5 days of doing this I was back to my normal 7 hours a night. Thanks so much! Definitely sharing.