Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
August 8, 2022
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1:41:55Now PlayingSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
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as posted by the channelIn 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.
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Articles:
Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light
Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults
Meal Timing Regulates the Human Circadian System
Books
Why We SleepUnlocking the Power of Sleep and Dreams
BreathThe New Science of a Lost Art
Resources
Ring lights
Drawing tablet
Light Meter (Apple)
Light Meter (Android)
Madefor NSDR
Huberman Lab Toolkit for Sleep
Huberman Lab Podcast episode on shiftwork & jetlag.
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The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo CreditMike Blabac
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