Overview
📚 Resource: Huberman Lab Toolkit | 👨⚕️ Expert: Dr. Andrew Huberman
🎯 Topic: Science-Based Sleep Optimization
⏱️ Key Takeaway: 12 actionable steps based on neuroscience research to dramatically improve sleep quality and duration
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.