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Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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

Disclaimer & Disclosures
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Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing

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