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Toolkit for Sleep

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Summary

This article provides a toolkit for improving sleep, including advice on how to view sunlight, wake up at the same time each day, avoid caffeine in the evening, use the Reveri app, limit daytime naps, use NSDR or Yoga Nidra protocols if you wake up in the middle of the night, and consider taking magnesium threonate or magnesium bisglycinate, apigenin, and theanine before bed. Additionally, keeping the bedroom cool and dark, avoiding alcohol and sleep medications, and adjusting for changing sleep needs over time are also recommended.

Q&As

What are some tools to help improve sleep?
Some tools to help improve sleep include going outside within 30-60 minutes of waking, waking up at the same time each day, avoiding caffeine within 8-10 hours of bedtime, using the Reveri app, avoiding bright lights at night, limiting daytime naps, doing an NSDR protocol if you wake up in the middle of the night, taking magnesium, apigenin, and theanine supplements, and keeping the room cool and dark.

What practical tips does Dr. Huberman provide for better sleep?
Dr. Huberman provides practical tips for better sleep such as going outside within 30-60 minutes of waking, waking up at the same time each day, avoiding caffeine within 8-10 hours of bedtime, avoiding bright lights at night, limiting daytime naps, doing an NSDR protocol if you wake up in the middle of the night, and keeping the room cool and dark.

What supplements can help support sleep?
Supplements that can help support sleep include magnesium threonate, magnesium bisglycinate, apigenin, and theanine.

What should you avoid to help with sleep?
To help with sleep, one should avoid caffeine within 8-10 hours of bedtime, bright lights at night, and taking theanine if they have overly intense dreams, sleep-walk, or have night terrors.

What is the Huberman Lab Podcast and where can it be found?
The Huberman Lab Podcast is a once a month newsletter with science and science-related tools for everyday life. It can be found on YouTube, Apple, and Spotify.

AI Comments

👍 This article is extremely informative and provides invaluable tools for improving sleep. The range of topics covered is comprehensive, and the links to further resources are very useful.

👎 The article is too long-winded and could have been more concise. Some of the recommendations are overly complicated and difficult to follow.

AI Discussion

Me: It's about sleep and how to get better at it. It's from the Huberman Lab Podcast and it provides actionable information in condensed form. It covers things like going outside within 30-60 minutes of waking, limiting caffeine, using the Reveri app, avoiding bright lights at night, limiting daytime naps, taking certain supplements, and more.

Friend: That's really interesting! It's great that there are tools to help people get better sleep. It's important for so many aspects of our physical and mental health.

Me: Absolutely! Not getting enough good quality sleep can have serious implications on our mood, energy levels, cognitive performance, and overall health. So it's really important to try to master our sleep.

Action items

Make a plan to view sunlight by going outside within 30-60 minutes of waking and again in the late afternoon, prior to sunset.
Set a consistent wake-up time and go to sleep when you first start to feel sleepy.
Try the research-supported protocols on the Reveri app and limit daytime naps to less than 90 minutes.

Technical terms

Nootropic: A type of supplement or drug that is purported to improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals.
Circadian Clock: A biological process that regulates the sleep-wake cycle and repeats roughly every 24 hours.
Jetlag: A physiological condition which results from alterations to the body's circadian rhythms resulting from rapid long-distance transmeridian (east–west or west–east) travel.
NSDR: Neuro-sensory Developmental Reflexes, a type of reflex therapy used to treat a variety of neurological and developmental disorders.
Yoga Nidra: A type of meditation practice that involves lying down in a comfortable position and focusing on the breath while allowing the body to relax.
Theanine: An amino acid found in green tea that is used to reduce stress and improve sleep.
Apigenin: A flavonoid found in many plants that has been used to treat anxiety and insomnia.
Magnesium Threonate: A form of magnesium supplement that is believed to be more easily absorbed by the body than other forms.
Magnesium Bisglycinate: A form of magnesium supplement that is believed to be more easily absorbed by the body than other forms.
GABA: Gamma-Aminobutyric Acid, a neurotransmitter that helps regulate nerve activity in the brain.
Glycine: An amino acid that is used to treat insomnia and improve sleep quality.