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Toolkit for Sleep

Source: Huberman Lab

Introduction

These 12 actionable steps are designed to help you improve your sleep quality, based on insights from the Huberman Lab Podcast.

1. Morning and Afternoon Sunlight

• Morning: View sunlight within 30-60 minutes of waking.
• Afternoon: View sunlight prior to sunset.
• Cloud Conditions: 10 min on bright days, 20 min on cloudy days, 30-60 min on overcast days.
• Without Sunglasses: No brimmed hats or staying in shade.

2. Consistent Wake and Sleep Times

• Consistency: Wake up at the same time daily.
• Sleeping: Go to sleep when first feeling sleepy to avoid late-night wakefulness issues.

3. Caffeine Cutoff

• Avoid Caffeine: Should not be consumed 8-10 hours before bedtime (12-14 hours recommended by sleep experts).

4. Use the Reveri App

• For Sleep Disturbances: Utilize sleep self-hypnosis protocols 3 times a week.

5. Avoid Bright Lights at Night

• Minimal Light: Use only necessary artificial light between 10 pm and 4 am. Prefer candlelight or moonlight.

6. Limit Naps

• Nap Length: Keep naps under 90 minutes. Ideal length: 30-45 minutes.

7. Middle-of-the-Night Wakefulness

• NSDR Protocols: Use Non-Sleep Deep Rest (NSDR) or Yoga Nidra from YouTube to help fall back asleep.

8. Sleep Supplements (Optional)

• Magnesium: 145mg Threonate or 200mg Bisglycinate
• Apigenin: 50mg
• Theanine: 100-400mg
• Glycine: 2g (3-4 nights per week)
• GABA: 100mg (3-4 nights per week)
• Note: Introduce supplements gradually and monitor effects.

9. Pre-Bedtime Alertness

• Normal Spike: Expect a natural spike in wakefulness an hour before bedtime.

10. Cool, Dark Sleeping Environment

• Temperature: Ensure your sleeping environment is cool. Layer blankets that can be removed to regulate temperature.

11. Avoid Alcohol and Sleep Medications

• Disruptive Effects: Both can interfere with quality sleep.

12. Adapt Sleep Needs Over Time

• Changing Needs: Sleep requirements may evolve with age and season.

Conclusion

Prioritize and master your sleep habits to enhance overall health and performance. Occasional deviations are natural, but long-term consistency is key.

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