SLEEP = RECOVERY
Best nootropic: sleep
Best stress relief: sleep
Best trauma release: sleep
Best immune booster: sleep
Best hormone augmentation: sleep
Best emotional stabilizer: sleep https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/
1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset.
2) Wake up at the same time each day and go to sleep when you first start to feel sleepy.
3) Avoid caffeine within 8-10 hours of bedtime.
4) If you have sleep disturbances, insomnia, or anxiety about sleep, try the research-supported protocols on the Reveri app (for iPhone).
5) Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.
6) Limit daytime naps to less than 90 min, or don’t nap at all.
7) If you wake up in the middle of the night (which, by the way, is normal to do once or so each night) but you can’t fall back asleep, consider doing an NSDR protocol when you wake up.
8) You might consider taking (30-60 min before bed):
- 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
- 50mg Apigenin
- 100-400mg Theanine
- 3-4 nights per week 2g of Glycine and 100mg GABA.
9) Expect to feel really alert ~1 hour before your natural bedtime.
10) Keep the room you sleep in cool and dark and layer on blankets that you can remove.
11) Drinking alcohol messes up your sleep. As do most sleep medications.
12) Kids (and indeed all of us) have changing sleep needs over time. Adjust accordingly.
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
In this episode, I describe behavioral and supplement-based tools you can use to enhance the quality, duration and impact of your sleep.
Aug 8th, 2022 (368 kB)
The first Neural Network Newsletter provides actionable tools, including a 12 step guide, to improve sleep.