Summary of Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

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00:00:00 - 01:00:00

The Huberman Lab podcast discusses how to optimize sleep by using sunlight, blue blockers, and dimming lights at night. They also recommend getting outside early in the day and getting near a window if the weather is bad.

00:00:00 Today's podcast is about optimizing sleep, and we discuss tools that can help you fall asleep and stay asleep, shift your schedule if you need to for work or travel, and recover from poor sleep. The podcast is sponsored by InsideTracker, which provides personalized nutrition advice based on blood and DNA tests.
00:05:00 InsideTracker is a web portal that helps people to adjust their diet, exercise, and sleep based on their blood test results. Eight Sleep is a mattress cover with sleep tracking capabilities that helps people to fall and stay asleep. LMNT is an electrolyte drink that helps people to get their brain and body to function at their best.
00:10:00 Sleep is a complex process that involves a variety of levers and tools, including light, dark, temperature, food, exercise, and digital tools. These tools can help you optimize your sleep by encouraging your nervous system to be in one state or another, preventing the actions of adenosine, making you more alert, and enhancing the speed at which you fall asleep and stay asleep.
00:15:00 The Huberman Lab podcast discusses how to optimize sleep by reaching for bright light early in the morning, for triggering a cortisol peak that occurs early in the day.
00:20:00 The author recommends getting outside early in the day to view sunlight, as this is the most powerful stimulus for wakefulness. If you wake up before the sun is out, you can turn on artificial lights. However, if you wake up after the sun is out, you still need to get outside to view sunlight. The author also recommends getting near a window if the weather is bad.
00:25:00 The author discusses how to optimize sleep by using sunlight. Ring lights and drawing LED tablets are two options for obtaining bright light during the morning. If you cannot get outside during the morning, try to get twice as much sunlight in your eyes or extend the duration of sunlight viewing for twice as long.
00:30:00 Early in the morning, when you're most alert, you'll want to heat up your core body temperature with cold water or exercise, and sunlight. Caffeine is also effective in waking you up.
00:35:00 The Huberman Lab discusses tools for optimizing sleep and wakefulness, including caffeine. The team recommends delaying caffeine intake for 90 to 120 minutes after waking in order to avoid the "afternoon crash." If caffeine is consumed at any point throughout the day, it is best to limit intake to 100 milligrams or less after 4 p.m.
00:40:00 Sleep toolkit includes tools for optimizing sleep, timing of food intake, light exposure, and exercise. All of these factors can help to create a neural predictability in the autonomic timing of when you are likely to be awake and active.
00:45:00 The Huberman Lab Sleep Toolkit includes tools for optimizing sleep and timing, exercise, breakfast, bright artificial lights, shift work, and eating on a local schedule. The first critical period is the time from which you wake up until about three hours after waking. The second critical period is the time throughout the day and afternoon leading into evening. The third critical period is the time throughout the night.
00:50:00 The Huberman Lab discusses how to optimize sleep, with emphasis on the late afternoon and evening hours. It is advised to get morning sunlight in your eyes, but also to get sunlight in your eyes in the late afternoon and evening hours when the sun is at "low solar angle." This assists in activating the circadian clock and helps to optimize sleep.
00:55:00 The Huberman Lab Sleep Toolkit includes tools for optimizing sleep and sleep-wake timing. Morning sunlight viewing and evening sunlight with low solar angle are signals to the brain and body that it is morning or evening. Blue blockers can be helpful during the day, but at night, bright artificial lights activate the same mechanisms that are activated early in the day by sunlight. When the sun goes down, dimming the lights in the indoor environment can be helpful.

01:00:00 - 01:40:00

The Huberman Lab discusses various tools that can be used to optimize sleep and sleep-wake timing. These tools include using supplements, adjusting work schedules, and using red light to stay awake. The Lab's sleep toolkit is supported by excellent peer-reviewed research and can improve mental health, physical health, and performance.

01:00:00 Sleep is critical for optimal health, and optimizing sleep-wake timing is essential. Candlelight, moonlight, and dim artificial lights are all fine for sleep, but avoid overhead bright lights between the hours of 10 p.m. and 4 a.m. to avoid disrupting melatonin production. When driving home at night, sunglasses can be used to avoid bright light exposure. The best light for sleeping is low-light, and artificial lights should be avoided between the hours of 10 p.m. and 4 a.m.
01:05:00 The video discusses the benefits of taking a hot bath or shower before bed to lower one's core body temperature and improve sleep. It also covers the use of controlled temperature mattress covers and fans to make sleeping environments cooler. Finally, it discusses the effects of caffeine and alcohol on sleep.
01:10:00 Magnesium threonate, apigenin, and theanine are supplements that can help people fall and stay asleep. Some people don't need to take all three, while others may benefit from taking 145 milligrams of magnesium threonate. Dosages for these supplements vary, and single-ingredient formulations are more convenient for people.
01:15:00 The sleep stack discussed in this video includes magnesium threonate, apigenin, and theanine, as well as glycine and GABA. Every third or fourth night, in addition to these supplements, the video's presenter takes two grams of inositol. The sleep stack is effective and preferable to melatonin, but too much of it can be disruptive.
01:20:00 The sleep toolkit includes information about supplements, behavioral tools, and zero-cost tools for falling asleep and staying asleep. The cost of the Reveri app is modest, and the app is available on both Apple and Android. Earplugs can be helpful or disruptive, depending on the person. Elevating your feet can be beneficial for increasing the depth of sleep. There is a caveat to elevating your ankles if you suffer from acid reflux.
01:25:00 The Sleep Toolkit includes a variety of tools for optimizing sleep and sleep-wake timing. Nose breathing during sleep is one way to improve sleep apnea. Weekend sleep is typically better than weekday sleep, and it's important to stick to a sleep schedule even when sleep is difficult to obtain.
01:30:00 The Huberman Lab Sleep Toolkit includes advice on how to maintain a consistent sleep-wake schedule, how caffeine affects sleep, and how to adjust for jet lag.
01:35:00 The Huberman Lab's sleep toolkit includes tools for optimizing sleep timing, such as adjusting work schedules or using red light to stay awake. These tools are supported by excellent peer-reviewed research, and if used correctly, can improve mental health, physical health, and performance.
01:40:00 The Huberman Lab discusses how supplements can help support sleep and focus, and how you can get optimized supplements for free by visiting hubermanlab.com and following the Lab's social media accounts.