The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing
In this Huberman Lab Essentials episode, I discuss science-supported tools to improve sleep by supporting a healthy circadian rhythm using key behaviors and environmental cues. I explain specific morning, afternoon and evening behaviors that will increase daytime alertness and support deeper, more consistent sleep at night. I also cover sleep supplements, the effects of caffeine, alcohol and THC on sleep, as well as practical strategies for managing jet lag and shift work.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Sleep Toolkit
(00:00:21) Optimal Cortisol Rhythms, Tool: View Morning Sunlight
(00:03:44) Morning Sunlight Guide, Artificial Light, Cloudy Days
(00:08:04) Sponsor: Eight Sleep
(00:09:22) Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise
(00:11:38) Morning: Caffeine Timing
(00:13:22) Morning: Meal Timing & Alertness
(00:15:36) Circadian Clock; 3 Daily Critical Periods
(00:17:10) Afternoon: Caffeine, Naps, Exercise
(00:19:34) Tool: Late Afternoon/Evening Sunlight
(00:21:41) Sponsor: AG1
(00:23:00) Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature
(00:26:40) Alcohol, THC & Effects on Sleep
(00:27:39) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
(00:31:03) Caution for Melatonin Supplementation
(00:31:41) Sponsor: LMNT
(00:33:13) Weekends, Tool: Consistent Sleep Schedule
(00:34:00) Jet Lag, Tool: Temperature Minimum
(00:37:41) Shift Work, Tool: Red Light
(00:38:30) Recap
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