Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Episode 84

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 8 August 2022

⏱️ 102 minutes

🔗️ Recording | iTunes | RSS

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Summary

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): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Maui Nui: https://mauinuivenison.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Tools to Optimize Sleep (00:03:02) Momentous Supplements (00:04:16) AG1 (Athletic Greens), InsideTracker, Thesis (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 Title Card Photo Credit: Mike Blabac Disclaimer

Transcript

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0:00.0	Welcome to the Uberman Lab podcast where we discuss science and science-based tools for everyday life.
0:08.7	I'm Andrew Uberman and I'm a professor of neurobiology and
0:12.3	Ophthalmology at Stanford School of Medicine. Today we're talking all about sleep and how to optimize your sleep.
0:18.9	This is a topic we've covered previously on this podcast in the episode called Master Your Sleep.
0:24.6	However, since the airing of that episode, there's been some terrific new science to come out.
0:29.0	I've also received thousands, yes, literally thousands of questions related to the specific protocols covered in that episode
0:35.9	as well as in the episode on jet lag and shift work and while today's episode is not specifically about jet lag and shift work
0:43.0	We are going to cover tools that will allow you to shift your schedule if you need to for work or travel and
0:49.4	We will also cover tools that will allow you to fall back asleep if you happen to wake up in the middle of the night
0:54.7	Or if you get a poor night sleep had to actually recover from that poor night sleep more quickly and
0:59.6	Yes, indeed even replace sleep that you've lost. So today's episode is going to be filled with practical tools
1:06.4	We will touch on some of the underlying science, but it's really designed to be a practical toolkit for optimizing your sleep
1:12.9	Depending on your specific sleep needs various times throughout today's episode
1:16.5	I will refer to studies that form the backbone of the tools that I'll be describing
1:20.9	But whereas most of the podcast episodes here tend to be deep scientific mechanism and then tools
1:27.5	Scientific mechanism then tools today
1:29.0	I'm mainly going to focus on the practical tools that anyone indeed all people
1:34.1	I believe should use in order to optimize their sleep
1:36.6	Why should everybody want to optimize their sleep and put considerable effort into optimizing their sleep?
1:42.1	Well, but simply sleep is the foundation of mental health physical health and performance of all kinds cognitive performance physical performance
1:50.0	etc. It also controls things like our immune system wound healing our skin health and our appearance
1:57.2	Whether or not we can think clearly or not whether or not we will live as long as we possibly can or not
	...

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