Published August 2022 on YouTube

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

1. Tools to Optimize Sleep

Andrew Huberman discusses the importance of sleep and provides practical tools to optimize sleep for better mental and physical health. He emphasizes the role of sleep in cognitive and physical performance, immune system, wound healing, skin health, and memory retention.

2. Momentous Supplements

Andrew announces the Huberman Lab Podcast's partnership with Momentous supplements, highlighting the quality and precision of their single-ingredient supplements. He also mentions their international shipping and the ability to build a personalized supplementation protocol. Listeners can visit livemomentous.com/huberman to view the supplements available.

3. InsideTracker, Eight Sleep, LMNT

Blood & DNA Analysis:Andrew discusses the importance of regular blood and DNA tests for analyzing factors that impact immediate and long-term health. He introduces InsideTracker, a personalized nutrition platform that helps users navigate their test results and make adjustments to their nutrition, exercise, or supplementation. He also mentions Eight Sleep, a company that makes smart mattress covers with cooling, heating, and sleep tracking capabilities.
Sleep and Electrolytes:Andrew discusses the importance of body temperature in relation to sleep and how Eight Sleep's mattress cover can help regulate it. He also talks about the role of electrolytes in the body and how LMNT's electrolyte drink can help with proper neuron function. Listeners can use the code "huberman" to save $150 on Eight Sleep's Pod Pro Cover and claim a free LMNT Sample Pack with their first purchase at drinklmnt.com/huberman.

4. Sleep Optimization Tools

Optimizing Sleep Tools:Andrew discusses the main tools to control when you are awake and when you are asleep and to get better sleep every single night. These tools are light, darkness, temperature, and food.
Optimizing Sleep:Andrew discusses how exercise, caffeine, and supplements can be used to optimize sleep. He explains how different forms of exercise can increase body temperature and alertness, while caffeine works as an adenosine antagonist to prevent sleepiness. Additionally, he talks about eight different supplements that can help modulate sleep, including magnesium threonate, apigenin, theanine, glycine, GABA, and inositol.
Sleep Optimization:Andrew discusses various tools and supplements that can help optimize sleep, including inositol for those who have trouble falling back asleep, non-sleep deep rest scripts for relaxation, and clinically-supported self-hypnosis techniques. He provides logic behind each tool and how to best apply them to develop a personalized sleep toolkit.

5. Optimizing Sleep

Optimizing Sleep:Andrew explains the importance of cortisol in enhancing the immune system, metabolism, and mental focus. He emphasizes the significance of getting bright light, ideally from sunlight, within the first 30 to 60 minutes after waking to trigger the cortisol increase early in the day.
Morning Sunlight:Andrew explains the importance of morning sunlight in regulating the body's circadian rhythm and provides tips on how to safely and effectively get sunlight exposure in the morning.

6. Morning Sunlight Benefits

Morning Sunlight Benefits:Andrew explains the benefits of morning sunlight viewing and how it affects our physiology. Sunlight is the most powerful stimulus for wakefulness throughout the day and has a positive impact on our ability to fall and stay asleep at night. Artificial lights can replace sunlight before the sun is out, but not after it has risen.
Sunlight Guidelines:Andrew provides general guidelines for sunlight exposure depending on the type of day and location. He emphasizes the importance of getting outside and not relying on windows or windshields for sunlight exposure. If necessary, he suggests cheaper options like ring lights or LED panels.

7. Morning Sunlight

Andrew explains the importance of morning sunlight for setting the rhythms of the brain and body, suppressing melatonin, and assisting with falling and staying asleep. He suggests getting outside alone or with someone, with your kids, or with your dog, and doing this practice at least 80% of the days of your life. If you miss a day, try and get next to a window or extend the duration of sunlight viewing in the morning for twice as long the following day.

8. AG1 (Athletic Greens)

Andrew discusses the benefits of Athletic Greens, a supplement that contains a variety of vitamins, minerals, probiotics, digestive enzymes, and adaptogens. He emphasizes the importance of probiotics for the gut-brain axis and offers a special offer for listeners to try Athletic Greens.

9. Wake-Up Tools

Wake-Up Tools:Andrew discusses the benefits of using temperature, specifically cold water exposure, as a tool to increase core body temperature and wake up the body and brain. One to three minutes of cold water exposure releases adrenaline and dopamine, making you feel more alert and motivated.
Morning Wake-Up Routine:Andrew suggests starting your day with exercise to increase your core body temperature. This can be a light jog, skipping rope, or even a walk in the sun. He also recommends taking a cold shower after to further wake up your body.

10. Caffeine for Optimal Sleep

Caffeine for Sleep:Andrew explains how caffeine can be used as a tool to optimize sleep and wakefulness. He recommends delaying caffeine intake for 90-120 minutes after waking up to clear out residual adenosine in the system.
Optimal Caffeine Intake:Andrew shares insights on the optimal caffeine intake for wakefulness and avoiding the afternoon crash. Delaying caffeine intake for 90-120 minutes after waking up can prevent the crash and avoid disrupting sleep. Late afternoon caffeine intake can disrupt sleep architecture, and limiting caffeine intake to 100mg after 4pm is recommended. However, if caffeine is necessary before a morning workout, it is advised to drink it before exercising.

11. Food and Sleep Optimization

Food and Alertness:Andrew discusses how the timing of your meals can affect your biological clock and make you more alert. He also touches on the importance of what you eat for breakfast, but ultimately leaves it up to personal preference.
Optimizing Sleep:Andrew discusses the impact of food volume on sleepiness, the importance of setting a food entrained circadian clock, and how to create predictability in autonomic timing to optimize sleep. He also shares tips for shifting your circadian clock and getting onto the local schedule.

12. 3 Daily Critical Periods

Andrew discusses the critical period from 5:00 p.m. until bedtime and the tools you can use to get and stay asleep optimally. He emphasizes the importance of leveraging specific tools during each of the three critical periods throughout the 24-hour cycle to optimize wakefulness, focus, mood, and sleep.

13. Sleep Optimization

Sleep Optimization:Andrew Huberman discusses sleep optimization and the benefits of napping. He shares insights on the dos and don'ts of napping, including the ideal nap length and timing to avoid disrupting nighttime sleep.
Optimal Sleep Strategies:Andrew shares insights on how to optimize sleep through strategic napping, limiting caffeine intake, and being mindful of the clock-delaying effects of exercise. He recommends using tools like the Reveri app, NSDR scripts, and yoga nidra to achieve deep relaxation during the day. Additionally, he advises against consuming too much caffeine after 4 pm and exercising intensely in the afternoon or evening.

14. Sunlight and Sleep

Sunlight Benefits:Andrew discusses the benefits of getting sunlight throughout the day, including in the late afternoon and evening hours. Sunlight can protect the nervous system against the negative effects of artificial light during critical period three.
Sunlight and Sleep:Andrew explains how the circadian clock is affected by morning and evening oscillators and how getting sunlight in your eyes in the late afternoon and evening signals to the clock that it's evening time and that sleep is coming. He also discusses how the particular wavelengths of light present in morning versus evening affect the brain and neurons, and how they establish a second reference point for optimal sleep.

15. Optimizing Sleep

Optimizing Sleep:Andrew discusses the critical period of late evening and the importance of avoiding bright artificial lights of any color to optimize sleep. He explains how even a small amount of light can disrupt the circadian clock and recommends dimming the lights in your internal environment and placing low lights in the physical environment.
Light at Night:Andrew shares tips on how to use light at night safely. He suggests using as little artificial light as possible and dimming screens. Candlelight and moonlight are ideal, as they have low light intensity. Overhead fluorescent lights are the worst and should be avoided.
Optimize Your Sleep:Andrew explains the importance of avoiding bright artificial lights between 10:00 p.m. and 4:00 a.m. to improve sleep quality. He also recommends using low lights at night and bright artificial lights during the day to optimize sleep-wake cycles. Additionally, viewing evening sunset light can offset some of the negative effects of artificial light at night.

16. Sleep Temperature Tips

Sleep Temperature Tips:Andrew shares tips on how to use temperature to improve sleep quality. He suggests taking a hot bath or sauna in the evening and making the sleeping environment cool to facilitate sleep.
Temperature and Sleep:Andrew explains how temperature affects sleep and shares tips on how to optimize your sleeping environment to improve sleep quality. Lowering your core body temperature by extending a hand or foot out from under the blankets or using a controllable mattress cover that can cool down can naturally make your sleep environment cooler. He also suggests taking a hot shower or bath and then cooling off to decrease your body temperature and bring your nervous system down into a state of calmness.

17. Alcohol, THC, and Sleep

Andrew discusses the effects of alcohol and THC on sleep and explains how they can disrupt the architecture of sleep. He also acknowledges the anxiety-lowering effect of THC and CBD, but suggests supplement protocols that can enhance the depth and quality of sleep without disrupting sleep architecture.

18. Optimize Your Sleep

Optimizing Sleep:Andrew Huberman discusses how to optimize sleep through behavioral tools, nutrition, and supplementation. He recommends magnesium threonate, apigenin, and theanine as supplements that can greatly improve sleep for most people. However, he advises consulting with a physician before adding or removing anything from a supplement protocol.
Sleep Stack Dosages:Andrew shares the ideal dosages for magnesium threonate, apigenin, and theanine for better sleep. He also advises on adjusting dosages based on individual needs and potential side effects.

19. Sleep Supplements

Andrew discusses the benefits of using a sleep stack over melatonin for falling asleep. He explains that while melatonin can help us fall asleep, the dosages in most commercial products are far greater than what we naturally produce, which can potentially be problematic over time.

20. Enhancing Sleep

Andrew shares his personal sleep stack and discusses the benefits of adding glycine, GABA, and inositol to enhance sleep quality and ease of falling asleep. He also mentions the long-term benefits of inositol in reducing anxiety and stress. Links to the sleep kit are provided for more information on supplements and behavioral tools for better sleep.

21. Better Sleep Solutions

Andrew shares insights on how to improve sleep quality by using behavioral tools and inositol supplementation. He recommends the Reveri app, which has a monthly subscription of $14.99, a yearly subscription of $99.99, and a lifetime purchase of $249. He also suggests zero-cost tools like NSDR and yoga nidra scripts available on YouTube.

22. Sleep Tools

Andrew discusses the benefits and drawbacks of using eye masks and earplugs for sleep. He also mentions elevating feet for better sleep and how it can affect acid reflux.

23. Better Sleep Breathing

Andrew Huberman explains how sleep apnea can be a serious health concern and how nose breathing during sleep can help relieve it. He suggests using medical tape to force nose breathing and explains how practicing nose breathing during exercise can translate to better breathing during sleep.

24. Consistent Sleep Habits

Andrew explains how keeping consistent sleep and wake times can enhance the quality and depth of your sleep. He advises against sleeping in longer than an hour beyond your normal wake-up time, and suggests taking a nap in the afternoon instead. Andrew also recommends waiting to ingest caffeine 90 to 120 minutes after waking up, especially on days where you feel you haven't gotten enough sleep.

25. Sleep Hacks

Temperature Minimum:Andrew explains the concept of temperature minimum and how it affects our sleep cycle. He offers tips on how to avoid jet lag caused by travel or disruptions in sleep schedule.
Mastering Your Sleep Cycle:Andrew explains how to use light exposure, exercise, and caffeine to phase advance or delay your circadian rhythm, allowing you to adjust your sleep cycle to different time zones or shift work schedules.
Shift Work & Jet Lag:Andrew shares tips for shift workers and those dealing with jet lag, including staying on the same shift for two weeks at a time and using red light to stay awake without disrupting cortisol rhythms. He also discusses the benefits of becoming a morning person and how to do so using the temperature minimum.

26. Optimize Sleep

Andrew shares tools and insights on how to optimize sleep, emphasizing the importance of sleep for mental and physical health. He discusses various tools related to light, temperature, food, exercise, caffeine, supplements, and digital tools, and encourages listeners to get their behaviors right. By implementing these tools, the quality of sleep and daytime alertness can improve tremendously.

27. Optimize Your Health

Andrew discusses the benefits of supplements for sleep, focus, and hormone support. He also mentions the importance of following Huberman Lab on social media for science-related tools and information.