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

Introduction

Andrew Huberman introduces the episode, which focuses on sleep optimization and tools for better sleep.
There is a particular emphasis on practical tools and protocols for different sleep needs.
Huberman mentions that previous episodes covered this topic, but new science and audience questions prompted an updated discussion.

"Today's episode is going to be filled with practical tools... for optimizing your sleep depending on your specific sleep needs."

Importance of Sleep Optimization

Huberman highlights that sleep is the foundation of mental and physical health, as well as cognitive and physical performance.
Sleep impacts the immune system, wound healing, appearance, clear thinking, longevity, and memory.
Emphasizes that sleep optimization can lead to a more focused and energetic life.

"Sleep is the foundation of mental health, physical health, and performance of all kinds... basically everything in life gets better when we're sleeping well."

Goals of the Episode

The episode aims to provide tools for optimizing sleep, including how to fall and stay asleep and adjust sleep based on life demands.
Huberman wants to address questions related to sleep schedule shifting, waking up in the middle of the night, and recovering from poor sleep.
Scientific mechanisms will be touched upon, but the focus is on practical tools.

"I'm going to teach you the tools that will allow you to optimize your sleep... get to sleep and stay asleep... adjust your sleep given the various life demands you may be experiencing."

Supplements and Resources

Visit livemomentous.com/huberman to find the supplements discussed in the video.
Momentous regularly expands their library of supplements.

"And just keep in mind that we are constantly expanding the library of supplements available through Momentous on a regular basis."

About the Podcast and Sponsors

The podcast is separate from the host's teaching and research roles at Stanford.
The podcast aims to bring science-related information to the general public.
The podcast is sponsored by InsideTracker, a personalized nutrition platform.
InsideTracker analyzes blood and DNA data to help individuals meet their health goals.
The host emphasizes the importance of regular blood tests and the insights they provide.
Eight Sleep is another sponsor of the podcast, specializing in smart mattress covers.
Eight Sleep's covers have cooling, heating, and sleep tracking capabilities.
Body temperature regulation is closely related to sleep quality.
Warming up in the morning has important physiological effects on waking up.
The host recommends Eight Sleep based on personal experience.

"Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public."

"Our first sponsor is InsideTracker. InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better meet your health goals."

"Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capabilities. It turns out that your body temperature and your ability to fall and stay asleep are very closely related."

InsideTracker Benefits and Discount

InsideTracker analyzes metabolic factors, lipids, and hormones.
However, understanding the test results is not always straightforward.
InsideTracker offers a personalized platform to navigate the test results.
The platform suggests adjustments in nutrition, exercise, or supplementation.
Listeners can visit insidetracker.com/huberman for a 20% discount on InsideTracker plans.

"The problem with a lot of blood tests and DNA tests out there, however, is that you get information back about the levels of metabolic factors, lipids, hormones, et cetera, but you don't know what to do with that information. InsideTracker makes that all very easy to navigate."

Eight Sleep Benefits and Discount

Temperature regulation plays a significant role in sleep quality.
Eight Sleep's mattress covers can be adjusted to cool or warm the bed.
Cooling the mattress can promote falling and staying asleep.
Warming up the environment helps wake up in the morning.
The covers can be programmed for personalized preferences.
Listeners can go to eightsleep.com/huberman to receive a $150 discount on the Pod Pro Cover.

"Eight Sleep is an incredible device... It's one that I've been using for six months or so, and it's completely transformed my sleep."

LMNT Electrolyte Drink

LMNT is an electrolyte drink that supports optimal brain and body function.
Electrolytes like sodium, magnesium, and potassium are important for cell function.
LMNT provides essential electrolytes without added sugars.

"LMNT is an electrolyte drink that has everything you need in order to get your brain and body to function at its best, but none of the things you don't, in particular, sugar."

Importance of Cues and Inputs for Sleep Regulation

Your brain and body need cues and inputs to determine when to be awake or asleep.
Cues and inputs arrive through stimuli such as light, darkness, temperature, food, exercise, and caffeine.
These stimuli act as powerful tools or levers to encourage your nervous system to be in a specific state.

"And those cues and inputs arrive through a defined set of what I'll call stimuli, but you can also think of these as levers or tools. The main levers and tools that are going to allow you to control when you are awake and when you are asleep and to get better sleep every single night are light, darkness, temperature, food, exercise, and caffeine."

Light and Darkness as Tools for Sleep

Light and darkness play a crucial role in regulating our sleep-wake cycles.
Light, particularly sunlight, signals wakefulness to the brain and promotes alertness.
Darkness, the absence of light, signals the brain to release melatonin, a hormone that promotes sleep.

"We've got light and dark. Those are two very powerful tools to encourage your nervous system to be in one state or another, meaning awake or asleep."

Temperature's Impact on Sleep

Cooling down the body promotes falling and staying asleep.
During sleep, the body's temperature drops by one to three degrees.
This drop in temperature acts like a gate that the body needs to go through to enter sleep.
Conversely, an increase in body temperature can cause wakefulness.

"Turns out that when your body is cooling down, you have a greater tendency to fall and stay asleep."

Food and Its Relationship to Sleep

The timing, content, and quantity of food can affect sleep.
What we eat, when we eat, and how much we eat are factors to consider.

"When we say food, we mean what we eat, when we eat, and the amount that we eat."

Exercise and Its Influence on Sleep

Exercise, in general, increases body temperature and alertness.
Cardiovascular exercise, high-intensity interval training, weight training, and other activities can impact sleep.
Exercise not only affects sleep during and immediately after, but it can also have long-term effects on sleep quality.

"Exercise, in general, causes an increase in body temperature and tends to make us more alert, not just during the exercise, but in the immediate hours after that exercise."

Caffeine and Its Effects on Sleep

Caffeine works as an adenosine antagonist, blocking receptors that contribute to sleepiness.
Adenosine builds up in the brain and body the longer we are awake, leading to sleepiness.
Caffeine counteracts the effects of adenosine, promoting wakefulness.

"Caffeine effectively operates as an adenosine antagonist. It works by basically occupying the receptor for adenosine."

Caffeine and its Impact on Sleep

Caffeine prevents the actions of adenosine, which is one reason why it makes us feel alert.
The amount and timing of caffeine consumption are crucial for adjusting wakefulness and optimizing sleep.

"That's one of the reasons why caffeine makes us feel alert."

Supplement-based Tools for Sleep Optimization

There are eight different supplements that can have a significant impact on sleep in a healthy way, with ample safety margins.
Magnesium threonate, apigenin, and theanine are three specific supplements that can enhance falling asleep quickly, staying asleep, and entering restorative stages of sleep.
Other supplements like glycine, GABA, and inositol can also be useful, especially for individuals with difficulty falling asleep or waking up in the middle of the night.

"There now exist as many as eight different supplements that can powerfully modulate sleep in healthy ways and that have huge margins for safety."

Digital Tools for Sleep Optimization

Digital tools, such as non-sleep deep rest scripts and self-hypnosis techniques, can significantly improve sleep quality and duration.
Non-sleep deep rest scripts provide relaxation and help people fall asleep, stay asleep, and recover from poor sleep.
Self-hypnosis tools, different from stage hypnosis, have been clinically proven to enhance sleep and can be accessed through various apps and platforms.

"What I mean are things like non-sleep deep rest scripts. These are zero-cost scripts that you listen to that take your body through some deep relaxation and that can help people both fall asleep, stay asleep, fall back asleep, and get better at sleeping."

Ideal 24-Hour Cycle for Sleep Optimization

The perfect 24-hour cycle begins with waking up in the morning, accompanied by a natural increase in body temperature and the release of cortisol.
Cortisol, often seen as a stress hormone, also enhances the immune system.

"That increase in body temperature, in turn, causes an increase in the release of a hormone called cortisol. Cortisol is often discussed as a stress hormone, but it's not just associated with stress. It also enhances your immune system."

Cortisol and its role in sleep-wake timing

Cortisol is a hormone that, when elevated at the right times, can have positive effects on metabolism, mental focus, and physical movement.
It is important for cortisol to be elevated in the morning when you first wake up.
However, chronically or consistently elevated cortisol throughout the day or night is not ideal.

"That increase in cortisol is also going to increase metabolism. It's also going to increase your ability to focus mentally and for you to move your body."

Importance of early morning cortisol peak

Cortisol should reach its peak early in the day, ideally around the time of waking up.
Viewing bright light, preferably from sunlight, within the first 30 to 60 minutes after waking can help ensure this cortisol peak.

"One way that you can ensure that cortisol peaks occurs early in the day right about the time you wake up is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking."

Neurons in the eye and their response to light

There are special neurons in the eye called intrinsically photosensitive melanopsin cells.
These neurons respond best to bright light, especially after waking up early in the day.
These neurons signal to the suprachiasmatic nucleus, a cluster of neurons over the roof of the mouth, which then sends signals to the rest of the body.
This signaling process triggers the cortisol increase, provides a wake-up signal for the brain and body, and sets the stage for falling asleep later in the night.

"You have a set of neurons, nerve cells, in your eye. They're called intrinsically photosensitive melanopsin cells [...] Those neurons respond best to bright light, and especially right after waking early in the day [...] which is a cluster of neurons that then sends a huge number of other signals, electrical and chemical, out to your entire body that triggers that cortisol increase, provides a wake-up signal for your brain and body, and sets in motion a timer for you to fall asleep later that night."

Getting bright light early in the day

To trigger the cortisol increase early in the day, it is vital to get bright light in your eyes within the first 30 to 60 minutes after waking.
This can be achieved by viewing bright sunlight, even on cloudy days.
If the sun is too bright to look at directly, it is perfectly fine to look towards it without staring directly into it.
Blinking is encouraged and it is not necessary to stare directly at the sun.

"I'll get into all the caveats about what happens if you wake up before the sun is out, what if you live in the UK where there is no sun, or people claim there is no sun. Hate to tell you this, folks, but there is sun in the UK. [...] But everybody, whether or not you live in a cloudy place or a sunny place, whether or not there's cloud cover or not that day, should really strive to get bright light in your eyes, ideally from sunlight, within the first 30 to 60 minutes after waking."

Sunlight Viewing

Avoid looking at any light, including sunlight, that is too bright and painful to look at because it can damage your eyes.
It's best to not wear sunglasses during morning sunlight viewing.

"Never look at any light, sunlight or otherwise, that's so bright that it's painful to look at 'cause you can damage your eyes."

Eyeglasses and Contact Lenses

It is fine to wear eyeglasses or contact lenses during morning sunlight viewing.
Corrective lenses will focus the light onto your neural retina and melanopsin intrinsically photosensitive ganglion cells.
If your eyeglasses or contact lenses have UV protection, that's okay too.

"In fact, [eyeglasses or contact lenses] will serve you well in this practice or this tool because they will focus the light onto your neural retina and onto those melanopsin intrinsically photosensitive ganglion cells."

Timing and Duration

It's recommended to get outside within the first hour of waking, ideally in the first five or fifteen minutes.

"So try and get outside, ideally within the first five minutes of waking or maybe it's 15 minutes, but certainly within the first hour after waking."

Power of Morning Sunlight Viewing

Morning sunlight viewing is supported by hundreds, if not thousands, of quality peer-reviewed papers.
It is the most powerful stimulus for wakefulness throughout the day and has a positive impact on sleep.

"There are literally hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful, positive impact on your ability to fall and stay asleep at night."

Artificial Lights in the Morning

If you wake up before the sun is out, it is recommended to turn on artificial lights in your indoor environment.
Once the sun has risen, however, it is still important to get outside and view sunlight.

"If you wake up before the sun is out, you can, and probably should, flip on artificial lights in your internal home environment or apartment, or wherever you happen to live... Once the sun is out, however, then you still want to get outside and view sunlight."

Brightness of Artificial Lights

Artificial lights in your home environment are not bright enough to activate the mechanisms needed early in the day.
They may disrupt sleep if used too late at night.

"The bright artificial lights in your home environment are not, I repeat, are not going to be sufficiently bright to turn on the cortisol mechanism and the other wake-up mechanisms that you need early in the day... But at night, even a little bit of artificial light can really mess up your so-called circadian, your 24-hour clocks, and all these mechanisms that we're talking about."

Weather Conditions and Sunlight

On cloudy or overcast days, it is especially important to get outside and get sunlight.
More sunlight exposure may be needed on these days.

"On cloudy days, you especially need to get outside. I repeat, on cloudy days, overcast days, you especially need to get outside and get sunlight. You just need to get more of it."

Sunlight exposure for optimal sleep

Getting sunlight exposure to your eyes is important for optimizing sleep.
Aim for about five minutes of sunlight exposure early in the day.
The duration may vary slightly each day, but aim for around five minutes.
On cloudy days, aim for at least 10 minutes of sunlight exposure.
If it's densely overcast or rainy, aim for 20 to 30 minutes of sunlight exposure.

"You want to get this sunlight exposure to your eyes for about five minutes or so."

Importance of getting sunlight directly

Avoid trying to get sunlight exposure through a windshield of a car or a window.
The relevant mechanisms won't be triggered, and it takes too long.
Standing all day trying to get enough light into your eyes won't work.
Sunlight needs to be directly received to impact circadian rhythm functions.

"Just don't try and get this sunlight exposure through a windshield, sunglasses, or a window. It's just not going to work. Get outside."

Sunlight alternatives

If you can't get sufficient sunlight due to weather or other factors, consider alternatives.
Sunlight simulators or daylight simulators are an option, but they can be expensive.
Cheaper options like ring lights or drawing LED tablets can provide similar brightness.
These alternatives can be effective replacements for sunlight exposure in dark or overcast locations.

"There are sunlight simulators or daylight simulators that you can purchase. Those are quite expensive in general... Things like ring lights that are sold in order for people to take selfies and this kind of thing. A drawing LED tablet will work pretty well."

Enjoying the practice of getting outside

Getting outside for sunlight exposure in the morning is a pleasant practice.
It can make you feel more energized more quickly.
Pay attention to your body's physiology and notice the impact of sunlight exposure.
Take pleasure in the practice and enjoy the benefits it brings.

"Enjoy this practice of getting outside. It's really nice to get outside first thing in the morning and get this sunlight... You'll notice that your body will start to feel more energized and it will feel more energized more quickly."

Involving pets and loved ones

Taking pets outside in the morning can benefit them as they intuitively seek sunlight.
Involve loved ones, kids, or friends in the practice of getting sunlight exposure.
Whether alone or with others, prioritize the practice of getting outside for sunlight exposure.
Make it a habit to incorporate sunlight exposure into your routine at least 80% of the time.

"We human beings need to be told by podcasters and other people about the science that supports these kinds of practices... But get outside alone or with somebody, with your kids, with your dog... make sure you do this practice at least 80% of the days of your life."

Optimizing Sleep-Wake Timing

Getting outside first thing in the morning is ideal for setting the proper rhythms of wakefulness and sleep.
If you can't go outside, try to extend the duration of sunlight viewing in the morning for twice as long the following day.
Download a free app like Light Meter to measure the amount of light in your environment.
Sunlight is more effective than artificial indoor light in setting the brain and body rhythms.
Morning sunlight viewing helps trigger proper metabolism, suppresses melatonin, and interacts with the adenosine system.

"Not just that cortisol peak, but it's going to trigger proper metabolism, it's going to set a timer for you to be able to fall asleep about 16 hours later, and on and on."

Using Light Meter for Measurement

Using Light Meter, you can measure the brightness (lux) in your environment.
Point Light Meter at the brightest light in your home to obtain a measurement (around 1000 lux).
When outside, point it at the sky to get a dynamically updated lux measurement, usually much higher (5000-90,000 lux).
Sunlight is more diffuse but contains the photon energy that sets the brain and body rhythms.

"And what you'll find is like 5,000, 10,000, sometimes even 90,000 lux, even though you don't experience it as so much brighter, and that's because an indoor artificial light is very concentrated over a small spatial area whereas the sunlight is very diffuse."

benefits of Morning Sunlight Viewing

Morning sunlight viewing makes people feel better, more alert, and greatly assists with falling and staying asleep later at night.
It positively impacts cortisol levels, metabolism, melatonin suppression, and the adenosine system.

"Fundamentally speaking, get that morning sunlight viewing. I promise you will be grateful that you did."

Optimizing Sleep-Wake Timing

Focusing on the early part of the day after waking up is important for optimizing sleep-wake timing.
Levers and tools that can be used during this time include light, temperature, food, exercise, caffeine, supplements, and digital tools.

"Once you've woken up and you want to be awake, it would be wise to try and increase your core body temperature a bit more quickly than it would otherwise."

Leveraging Temperature as a Tool

Temperature can be leveraged to stay awake and increase core body temperature.
Getting into cold water or taking a cold shower for one to three minutes can help wake you up by releasing adrenaline and increasing core body temperature.
Cold water exposure leads to the brain heating up the core body temperature in response to the cold stimulus.

"So it's a little bit paradoxical. People think, oh, if you get into cold water or an ice bath, your body temperature is going to drop. And indeed, that's true if you stay in for a while, but if you just get in for about one to three minutes, or under the cold shower for one to three minutes, your core body temperature will increase."

Exercise to Increase Core Body Temperature

Exercise is one of the best ways to increase core body temperature early in the day.
Performing a full-blown workout first thing in the morning or within three hours of waking can optimize muscular strength and grip strength.
However, for the purpose of being alert and sleeping well, getting sunlight exposure, cold water exposure, or engaging in movement such as walking can also be effective.

"If you want to be alert early in the day and you want to sleep great at night, get that bright sunlight, get into some cold water, and if you don't want to get into some cold water, try and get some movement. It could be a walk."

Morning Routine for Waking Up and Increasing Core Body Temperature

Engage in light exercise first thing in the morning such as walking, jogging, or skipping rope .
Spending time outdoors and looking at the sun while exercising can help wake up the body .
Taking a cold shower after exercising can further increase core body temperature .
These morning routines help to wake up the body and set the stage for optimal sleep later in the day .

"So I'm trying to layer in these different things for waking up."

Importance of Increasing Core Body Temperature in the Morning

Increasing core body temperature early in the morning is essential for feeling more awake .
Activities like exercise, cold water exposure, and light calisthenics can help raise core body temperature .
These practices not only optimize wakefulness but also contribute to better quality sleep later on .

"That will further increase your core body temperature and help you feel more awake."

Leveraging Caffeine to Optimize Sleep and Wakefulness

Caffeine can be a valuable tool for enhancing wakefulness and focus .
Individual tolerances for caffeine may vary, so finding the right amount is important .
It is recommended to delay caffeine intake 90 to 120 minutes after waking to clear out adenosine and avoid an afternoon crash .

"You want, and I encourage you, to clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day."

Timing and Avoiding Caffeine

It is recommended to wait 90 to 120 minutes after waking in the morning before consuming caffeine.
Try to avoid drinking caffeine at any point throughout the day, especially after 4:00 p.m.
Limit your last caffeine intake to 3:00 p.m. or even 2:00 p.m.
Shifting caffeine intake from immediately after waking in the morning to 90 to 120 minutes later can provide a longer arc of energy throughout the day and reduce the need for more caffeine in the afternoon.

Shifting caffeine intake to 90 to 120 minutes after waking "gives them a much longer arc of energy throughout the day and they don't feel the need to drink more caffeine later in the afternoon."

Managing Caffeine Intake

If you choose to drink caffeine later in the afternoon, try to limit the total amount or switch to decaf.
Keep the total amount of caffeine to less than 100 milligrams to promote optimal sleep.
While some individuals may be able to fall asleep fine even after consuming a high amount of caffeine in the evening, studies show that late caffeine intake can disrupt the architecture of sleep and interfere with overall sleep quality.

"Caffeine intake late in the day, after 4:00 p.m. that is, can really disrupt the architecture of your sleep... If you avoided caffeine in those afternoon hours, you might think you're sleeping well, but you're not sleeping nearly as well as you could."

Caffeine and Exercise

If you prefer to have caffeine before your morning exercise, it is acceptable to consume it at that time.
However, be aware that this may result in a substantial dip in energy during the early afternoon due to the combination of caffeine intake and the natural energy dip following morning exercise.
Delaying caffeine intake to 90 to 120 minutes after waking up is generally recommended for optimal energy levels throughout the day.

"Delaying that caffeine 90 to 120 minutes after waking would be the ideal scenario most days and most scenarios."

##verging mechanisms for optimizing sleep

Various behavioral and supplement-based tools can be used to optimize sleep and sleep-wake timing.
Caffeine consumption leads to a small increase in body temperature due to the adrenaline it stimulates.
These tools can be used individually or layered on top of each other to improve sleep.

"Many of them are converging on the same mechanisms."

Importance of food timing and content

Food is not only about when you eat, but also about what you eat.
The discussion of what to eat for energy can be nuanced and dependent on individual preferences.
Consuming a large meal, regardless of sleep quality, time of day, or overall energy levels, can induce sleepiness.
The volume of food in the gut diverts resources away from other organs, particularly the brain.

"If you eat a very large meal... there's just a large volume of food in your gut, it's going to divert a lot of blood and other critical resources away from other organs of your body, in particular your brain, and you're going to be sleepy after eating a big meal."

Considerations for setting a food entrained circadian clock

Eating a large breakfast can result in immediate tiredness, unless exercise helps metabolize the food quickly.
Eating in the first few hours of the morning helps set a food entrained circadian clock.
Light, temperature, timing of food intake, movement, and exercise all play a role in setting the circadian clock.

"Eating some food in those early morning hours... you are setting or you are helping to set a food entrained, as it's called, circadian clock."

Layering tools for alertness and sleep optimization

Maximize sunlight viewing, exercise in the morning, and consider consuming caffeine in the right timing.
Eating some food in the early morning hours can help increase alertness.
By layering various tools, one can be more alert and optimize sleep.

"You can layer in multiple levers or tools in order to be more alert."

Predictable autonomic timing for optimizing sleep

Levers and tools for optimizing sleep can provide predictability in autonomic timing.
Autonomic timing refers to the components of the brain and body responsible for wakefulness and sleepiness.
Creating predictability allows for naturally waking up at a specific time each day.

"They start to give your body some predictable autonomic timing."

"If you're somebody who naturally is a night owl... you can start to create some predictability in that autonomic timing."

Optimizing Sleep-Wake Timing

Going to sleep early can be achieved by gradually shifting bedtime and wake-up time earlier each day.
Start by going to bed 30 minutes or an hour earlier each night and setting an alarm to wake up at the corresponding time in the morning.
This process should be continued until you are waking up at the desired time.
Engage in exercise and expose yourself to sunlight or bright artificial lights in the morning to enhance wakefulness. Even if the sun is not out, bright artificial lights can be used.
Have breakfast, even if you're not hungry, as it helps in aligning your circadian rhythm.

"If you take a week or so and go to sleep 30 minutes or an hour earlier each night -- and set an alarm and wake up 30 minutes or an hour earlier each morning -- until, of course, you're waking up at the time you want to wake up, and then even in that groggy state, get some exercise, get some sunlight viewing. If the sun's not out, turn on those bright artificial lights. Have some breakfast, even if you're not hungry."

Setting Up a Cascade of Wakefulness and Focus

These behavioral tools help to establish a cascade of wakefulness and focus throughout the day, leading up to the critical period from 5:00 p.m. until bedtime.
This period is crucial for optimal sleep and sleeping through the night.
There are three critical periods throughout a 24-hour cycle, and each one requires specific actions to optimize wakefulness, focus, and mood during the day and sleep at night.

"What all these tools do is they really set up a cascade. Think of it as kind of a wavefront of wakefulness and focus throughout the day, and it'll take you through the middle of the day and the afternoon stage we'll talk about in a few minutes, but really they take you to this period that is about 5:00 p.m. until your bedtime."

Middle of the Day and Afternoon Optimization

The second critical period of the day is the middle of the day and afternoon leading into the evening, which sets the stage for optimal sleep later at night.
Limit the intake of caffeine during this time to avoid disrupting sleep.
For those who take naps, consider timing them in the early afternoon when there is a natural dip in alertness associated with a drop in body temperature.
The tendency to feel sleepy during this time can be utilized to nap if needed.

"The second critical period is the time throughout the day and afternoon leading into evening. So you may ask what are the things that you can do throughout the day, the middle of your day and into the afternoon and evening hours, that are really going to set you up for the best possible sleep later that night. Well, there are a few dos and there are a few don'ts. First of all, be careful about ingesting too much caffeine throughout the middle of the day."

"For those of you listening, I'm raising my right hand because I love naps. I've always loved naps. Nowadays I do NSDR or a Reveri sleep hypnosis almost every day. And I tend to do that, as I mentioned, in the early afternoon hours if I'm feeling kind of sleepy, because even though I optimize my caffeine intake timing, et cetera, I tend to get a little sleepy in the afternoon. Most people get a little sleepy in the afternoon. Some of that is related to hitting that peak of body temperature. And you might think, wait, I thought high body temperature is associated with alertness, and it is, but right as you crest that high body temperature and your body temperature starts to drop, there's a tendency to be a little bit sleepy. So some of you might opt to take a nap in the afternoon."

Napping guidelines for optimal sleep

It is fine to nap in the afternoon.
Avoid napping too late in the day or for a duration that disrupts your ability to fall and stay asleep at night.
Naps should be shorter than 90 minutes to avoid interfering with sleep cycles.
Napping late in the day can make it difficult to fall asleep at night and wake up in the morning.

"Naps are fine, but don't sleep so long during the day or too late in the day that it disrupts your ability to fall and stay asleep."

Tools for Optimizing Sleep-Wake Timing

Getting out of bed much earlier than you naturally would can advance your circadian clock.
There is a critical period in the middle of the day that requires leveraging specific tools.
During this period, it is important to limit caffeine intake, be mindful of the clock-delaying effects of exercise, and avoid napping too long or too late in the day.
Sunlight or bright artificial lights throughout the day can also have an impact on sleep-wake timing.
Getting sunlight in your eyes in the late afternoon and evening hours can protect against the negative effects of artificial light during the nighttime.

"Because light is such a powerful stimulus for controlling the timing of your sleepfulness and wakefulness, we might want to be cautious about how much light we are viewing in the afternoon, in particular, in the early evening hours" .

"Getting that sunlight in your eyes in the late afternoon and evening signals to that clock that it's evening time" .

The role of sunlight in setting the sleep-wake cycle

Sunlight serves as a strong signal for wakefulness and alertness.
Morning sunlight and specific activities in the morning provide cues that it is wake-up time.
Evening sunlight, especially from low solar angles, signals that it is evening and approaching nighttime.

"That morning sunlight viewing and the other things you do during critical period one, those provide one strong set of signals that it's wake-up time and time to be alert and time to be focused... in the evening, by getting sunlight in your eyes again, in particular, sunlight that comes from low solar angle sunlight, well, that provides a second stimulus or a second reference point that tells your brain and body, 'Hey, it's evening. The sun is descending.'"

How the brain perceives morning and evening light

Morning light contains specific wavelengths, predominantly yellow and blue.
Evening light has a different ratio of yellows, blues, and includes oranges and reds.
The presence of these specific colors signals to the brain and body the difference between morning and evening.

"It turns out has to do with the particular wavelengths of light that are present in morning vs. evening... In the evening, you're also going to see yellow and blue, but the ratio of yellows and blues has now changed, and you also see some oranges, and in a really brilliant sunset, you'll see some reds... those yellows and blues and oranges that you see in the evening sunsets, those signal to your brain and body that evening is there and that nighttime is coming..."

Optimizing sleep during the late evening and nighttime hours

Late evening is a critical period of the sleep-wake cycle.
Avoid bright artificial lights of any color, as they can wake up the brain and body.
The brain and body are sensitive to even small amounts of light in the evening, which can disrupt sleep.

"First of all, you're going to want to avoid bright artificial lights of any color... those bright lights will wake up your brain and body... in the evening hours and nighttime hours, it takes very little light, very few photons, in order to wake up your brain and body and to disrupt your circadian clock and disrupt your sleep."

Optimizing Sleep-Wake Timing

Dim the lights in your indoor environment once the sun goes down most days.
Use low-placed lights, such as desk lamps or floor lights, instead of overhead lights.

"You would be wise to try and dim the lights in your indoor environment most days, right?"

Using Light at Night

Use as little artificial light as possible at night.
Dim the screen of your devices as much as possible while still being able to see what you need to view.
Ideally, use candlelight and/or moonlight, which have low light intensity.

"If you are going to use light at night, and most people do, I would encourage you to use as little artificial light as is required to carry out the activities you need to require safely."

The Benefits of Candlelight and Moonlight

Candlelight and moonlight have low light intensity compared to artificial lights.
Moonlight may seem bright, but it is still fairly low in light intensity.
Dimming artificial lights and avoiding overhead lights is recommended.

"Candlelight is fine. Moonlight is fine. Dimming artificial lights is fine provided they're dimmed way, way down."

Avoiding Overhead Fluorescent Lights

Overhead fluorescent lights, such as those in supermarkets, gas stations, or offices, are the worst for sleep quality.
Bright light exposure from overhead fluorescent lights can suppress melatonin levels.
Consider wearing sunglasses at night if you need to be exposed to bright lights during late hours.

"The absolute worst lights are going to be overhead fluorescent lights of the sort that you would have in the supermarket or that you would see at a gas station or something of that sort."

Avoiding Bright Artificial Lights at Night

Avoid bright artificial lights, especially overhead ones, between 10:00 p.m. and 4:00 a.m.
Use only as much light as necessary to carry out routines and activities safely.

"For most people, a simple rule of thumb is going to be avoid bright artificial lights of all colors, and in particular, overhead bright artificial lights, between the hours of 10:00 p.m. and 4:00 a.m."

Harnessing Light and Darkness for Optimal Sleep

The cells in the bottom half or 2/3 of the neural retina respond to overhead light from sunlight in the early part of the day .
Bright artificial lights in the evening can mimic sunlight and interfere with sleep .
Use low lights in the room at night to optimize sleep-wake cycles .
Emphasize the use of bright artificial lights and sunlight during the day to promote wakefulness .
Dim or turn off lights in the evening to facilitate falling and staying asleep .

"Use lights that are set low in the room at night...dim the lights...It will make it much easier for you to get sleepy and stay sleepy and fall asleep and stay asleep throughout the night."

Viewing Evening Light and the Effects of Artificial Light

Viewing evening light, especially during sunset, can offset some negative effects of artificial light at night .
If you anticipate being exposed to artificial light at night, make sure to also see evening sunlight to mitigate its impact on sleep .

"Doing that [viewing evening light] is going to slightly, but not completely, offset any of the negative effects of viewing artificial light at night."

Leveraging Temperature in the Evening

Temperature plays a role in sleep regulation.
In the evening, the opposite approach from the morning is needed.
Cold showers or exercise in the morning can wake you up, while a hot bath or sauna in the evening can promote relaxation and sleep .

"Rather, taking a nice hot bath or a sauna...in the evening"

Cooling off the body before sleep

Taking a cool-ish or warm shower before bed can lead to a compensatory cooling off of the core body temperature, making it easier to fall asleep.
Drop in body temperature by one to three degrees helps facilitate sleep.
Hot baths, showers, or hot tubs in the evening or nighttime can be beneficial for sleep.
It is recommended to make your sleeping environment cool, but not necessarily cold.
Lowering the temperature in the sleeping environment by at least three degrees can improve sleep quality.
Adjust the temperature in the room using techniques like using a controllable mattress cover, placing a fan, or opening a window (depending on the season, technology, and budget).

"If you're somebody that enjoys hot baths, hot showers, or hot tubs, evening and nighttime is going to be the best time to do that if your goal is to facilitate sleep."

Tools to optimize sleep and sleep-wake timing

If you find yourself very alert in the evening and need to fall asleep, there are a few things you can do.
Lower your core body temperature can help bring your nervous system down into a state of calmness.
Taking a hot shower or bath and then cooling off can decrease your body temperature.
Temperature shifts can be used to wake up or fall asleep and help overcome irregularities in your sleep-wake cycle.
These tools can be used even if you can't follow them exactly.

"You can use these tools not just in their optimized form, being absolutely obsessive and compulsive about exactly when you do each of those tools."

Alcohol and THC's impact on sleep

Alcohol and THC are commonly consumed substances.
While they may help some people fall asleep and maybe stay asleep, the architecture of sleep with these substances is suboptimal compared to sleep without them.
If your sleep is not restoring you as it should or you rely on alcohol or THC regularly to fall asleep, it disrupts your total pattern of sleep.
THC and/or CBD, especially in edible forms, can lower anxiety and help those who struggle with anxiety-related sleep issues.

"If your sleep is not restoring you to the extent that you feel it should, or if you are regularly relying on a drink or two in order to fall asleep, or THC in order to fall asleep, that is disrupting your total pattern of sleep."

Supplement protocols for improved sleep

There are supplement protocols that can assist in falling and staying asleep and help manage anxiety without negatively impacting sleep architecture.
These supplements can enhance the depth and quality of sleep architecture.

"That can adjust anxiety and that do not seem to disrupt sleep architecture in negative ways and, in fact, can enhance the depth and quality of sleep architecture."

Importance of morning and afternoon routines

Having a morning routine that includes critical activities and exposure to light can set the stage for optimal sleep.
An afternoon routine that involves sunlight exposure and avoiding caffeine can further support the sleep-wake cycle.

"You've got your morning routine from critical period one. You've got your afternoon routine. You saw some sunlight in the afternoon. You avoided caffeine in the eight hours"

Sleep optimization strategies

Behavioral tools should be the first approach to optimize sleep.
Nutrition and supplementation can also be considered if necessary.
Prescription drugs can be a last resort if other strategies do not work.

"Well, I always say behavioral tools first, then look to nutrition, then, if necessary, look to supplementation, and then, if still necessary, look to prescription drugs obviously prescribed by a board certified physician."

Sleep supplementation-based tools

There are supplements that can greatly improve the ability to fall and stay asleep.
The three main supplements recommended are magnesium threonate, apigenin, and theanine.
It is not necessary to take all three supplements, and some individuals may not need any supplements at all.

"There are supplements that for most people will greatly improve their ability to fall and stay asleep and the three main supplements in that category or that kit of sleep supplements, and I've talked about these before, are magnesium threonate, apigenin, and theanine."

Safety and dosage considerations for supplements

Supplements have broad margins of safety, but it is still important to consult with a physician before making any changes to a supplement protocol.
The dosages of the supplements mentioned may vary for individuals.
Single-ingredient formulations allow for easier dosage adjustment and trial of specific elements within a sleep stack.

"First of all, you don't necessarily need to take all three, although, many people get a synergistic effect from taking all three. In fact, you may not even need to take even one. What I recommend is that if you're already doing all the behavioral tools regularly and you're still having trouble falling asleep and staying asleep, well, then you might try one of the supplements within this sleep stack. They do have fairly wide margins for safety. Although, I should also say, anytime you're going to add or remove something from your supplement protocol or your nutritional program, you definitely want to talk to your physician."

Recommended dosages for sleep supplements

The recommended dosage for magnesium threonate is 145 milligrams.
The dosage of apigenin is 50 milligrams.
Theanine dosage can range from 100 to 400 milligrams.

"For some people, the dosages of any one or several of the supplements I mentioned will be zero. That is, you won't need them in order to get and stay asleep most nights of your life. That's terrific if you don't need them. For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial. Some people need to go a little higher. Some people need to go a little bit lower."

Considerations for magnesium threonate

Approximately 5% of people may experience digestive issues or diarrhea from magnesium threonate.
If magnesium threonate causes discomfort, it should not be taken.
The proper dosage for individuals who experience gut disruptions from magnesium threonate is zero milligrams.

"About 5% of people report that magnesium threonate really disrupts their gut. It gives them diarrhea or gastric distress. In which case, don't take it. If magnesium threonate disrupts your gut or your digestion to a point where it's uncomfortable or at all and you don't like it, don't take any of it. The proper dosage for you, in other words, would be zero milligrams."

Supplement-based tools for optimizing sleep stack

The sleep stack mentioned in the video consists of different supplements that can help optimize sleep.
Theanine, magnesium threonate, and apigenin are some of the components of the sleep stack.
Some individuals may find that theanine gives them intense and disruptive dreams, which can affect their sleep quality and cause anxiety.
Depending on individual preferences and responses, some people may choose to exclude theanine from their sleep stack.
Similarly, magnesium threonate or apigenin can be left out if they do not provide the desired effects for certain individuals.
Finding the ideal supplementation protocol for sleep depends on individual needs and preferences.

"That theanine gives them such vivid dreams that they actually find it disruptive where they wake up in the middle of the night or they find that the sleep that they're getting is kind of anxiety ridden because of the intensity of those dreams."

Using Inositol for Falling Asleep and Anxiety Suppression

Taking inositol every other night or so helps with falling back asleep when waking up in the middle of the night.
Inositol has various uses for mental health and anxiety management.
Taking 900 milligrams of myo-inositol 30 to 60 minutes before sleep, along with the standard sleep stack, has been found to be immensely beneficial.
Inositol provides a long-lasting reduction in anxiety throughout the day.
Inositol's interaction with the serotonin system and other systems explains its stress-reducing effects.
Inositol is not included in the sleep kit but is discussed in this episode.

"Inositol has a number of different uses in terms of mental health and in terms of adjusting anxiety for its daytime use."

Behavioral Tools for Optimizing Sleep

Using the restroom before bed can help with uninterrupted sleep.
Keeping the lights as dim as possible when returning to bed after using the restroom.
Utilizing the Reveri app for falling back asleep if needed.
The app offers a fall back asleep hypnosis feature that helps users drift back into sleep within minutes.
Eye masks can be beneficial for staying asleep, as they block out light.
Eye masks work best if they are not too tight and if the room is cool enough.

"Eye masks cover the upper half of your face, which is where glabrous skin is localized. So a lot of people who wear eye masks will wake up because they're too warm if the room is too warm."

Earplugs can be helpful to prevent noise disturbances during sleep, but everyone's experience may vary.
Some individuals find that wearing earplugs leads to a humming sound in their head, which can be disruptive.

"For me, they're no good. For some people, they really enjoy them."

Elevating the feet with a pillow or by adjusting the bed position (3-5 degrees) can improve the depth of sleep.
This elevation enhances the glymphatic washout process, a crucial fluid circulation in the brain during sleep.
However, individuals with acid reflux should not elevate their feet but rather the head side of the bed.
Sleep apnea, characterized by breathing interruptions or oxygen deprivation during sleep, can have severe health consequences.
Individuals who are heavyset, either due to obesity or excessive muscle mass, may be at higher risk of sleep apnea.
Proper nose breathing during sleep can help alleviate sleep apnea and improve overall sleep quality.

"A lot of people will have to use the PAP, which is a device. It looks like a sort of snorkel mask or a dive mask. It's a whole apparatus that people will go to sleep with. However, many people can relieve themselves of sleep apnea provided it's not too serious and can sleep much better if they train themselves to be nose breathers while they sleep."

Nose breathing during sleep

It is recommended to be a nose breather during sleep, unless you need to mouth breathe due to exercise, talking, or eating.
James Nestor's book, "Breath: The New Science of a Lost Art," covers the benefits of nose breathing.
Nose breathing can prevent snoring and offset sleep apnea.
To promote nose breathing during sleep, you can use medical tape to tape your mouth shut.
Sinuses are plastic and can dilate over time, allowing for easier nose breathing.

"It's a good idea to be a nose breather unless you need to mouth breathe. And it's a great idea, it's a superb idea, to be a nose breather in sleep."

Nose breathing during cardiovascular exercise

Nasal breathing during cardiovascular exercise can translate to being a nose breather during sleep.
It may be challenging at first but can lead to feeling calm and generating physical effort purely through nose breathing.
You can tape your mouth shut or use a mouthpiece to ensure nasal breathing during exercise.

"Most people find that when they start doing cardiovascular exercise that way, it's really challenging at first, but over time, they actually can feel quite calm and still can generate a lot of physical effort purely using nose breathing."

Impact of consistent sleep and wake times

Keeping relatively consistent sleep and wake times enhances the quality and depth of sleep.
Sleeping in longer than an hour beyond your normal wake-up time can disrupt sleep patterns.
Maintaining consistent sleep and wake times even on weekends is beneficial for better sleep.

"Turns out that most everybody feels the impulse to sleep in on the weekend, especially if they've been out late the night before. However, the data show that keeping relatively consistent sleep and wake times is really going to enhance the quality and depth of your sleep."

Tools for Optimizing Sleep and Sleep-Wake Timing

Consistently waking up at a similar time every day, give or take an hour, is beneficial.
Taking a short nap in the afternoon can be helpful, as long as it is not too long.

"It would be better to wake up at a consistent time plus or minus an hour and get a nap in the afternoon, provided that nap, again, isn't too long."

The Importance of Consistent Wake-Up Time

When you need to sleep in or after staying out late, it is still recommended to wake up at your usual time.
For example, if you normally go to bed at 10 PM and wake up at 6 AM, following this schedule is crucial.
If you stay up late one night and wake up groggy at 7 AM, it is important to delay caffeine intake by 90-120 minutes after waking up.

"And the other tool that relates to nights that you stayed out too late or that you feel like you want to sleep in a bit more in the morning is if you are going to wake up at your consistent time...if you start changing your waking time and your sleep time and you start using additional caffeine to offset the sleepiness that you're experiencing because of those late nights out, well, that's when you really start to disrupt not just your nighttime sleep, but your daytime compensatory sleep, so those naps."

The Disruptive Effects of Caffeine on Sleep

Caffeine can disrupt sleep, especially if consumed too late in the day.
Caffeine also disrupts compensatory sleep, the sleep that compensates for the lack of nighttime sleep.
Changing sleep-wake times and relying on caffeine to counter sleepiness can further disrupt sleep architecture and daytime naps.

"Caffeine especially disrupts what's called compensatory sleep. So if you start changing your waking time and your sleep time and you start using additional caffeine to offset the sleepiness that you're experiencing because of those late nights out, well, that's when you really start to disrupt not just your nighttime sleep, but your daytime compensatory sleep, so those naps."

Delaying Caffeine Intake after Waking Up

On days when you wake up feeling sleep deprived, it is advised to wait 90 to 120 minutes after waking up before consuming caffeine.
This delay helps prevent further disruption of sleep patterns.

"So try and keep those sleep-wake times relatively constant plus or minus an hour, and try as much as you can to delay that caffeine intake 90 to 120 minutes after waking every day, but especially on days where you wake up and you feel you haven't gotten enough sleep."

Compensation for Lack of Sleep

In cases of insufficient sleep, relaxation techniques such as NSDR or the use of deep relaxation apps like Reveri can help compensate for the lack of sleep.
However, it is important to note that complete compensation for lack of sleep is not possible, only partial offsetting is achievable.

"In that case, I highly recommend you just use NSDR or the Reveri app or some other form of deep relaxation to try and compensate for the lack of sleep, knowing, of course, that there's no complete compensation for lack of sleep. There are just things that we can do to partially offset lack of sleep."

The Impact of Sleep-Wake Timing on Jet Lag and Shift Work

Jet lag can occur not only due to long-distance travel but also from being woken up in the middle of the night.
Understanding the concept of "temperature minimum" is beneficial in managing jet lag and shift work.
"Temperature minimum" refers to the time within the 24-hour cycle, approximately two hours before your typical wake-up time, when your body reaches its lowest temperature.
Exposing yourself to bright light, exercising, or consuming caffeine within two to four hours before your temperature minimum can delay your sleep-wake cycle, leading to later bedtimes and wake-up times.

"Keep in mind, jet lag can be due to travel, which is obvious, but jet lag can also be due to getting woken up in the middle of the night, right? Your body doesn't know the difference between flying to a new time zone and getting woken up in the middle of the night...If you view bright light, exercise, or drink caffeine in the two to four hours before your temperature minimum, that will delay your clock. What that means...is it will make you want to go to sleep later and wake up later the next night, okay?"

Sleep-Wake Timing Can Shift

The timing of sleep and waking is controlled by mechanisms in the brain and body.
For individuals who wake up at 7:00 a.m. regularly, their lowest body temperature is likely to occur at 5:00 a.m.
If you disrupt your sleep routine and engage in activities like turning on bright lights, drinking coffee, exercising, or traveling early in the morning, it can shift the timing of sleep and waking.
These activities delay the mechanisms that control sleep-wake timing, making you want to go to bed and wake up later.
Conversely, if you engage in activities like viewing bright light, drinking caffeine, exercising, or socializing around the time of your temperature minimum (e.g., 5:00 a.m. for the example), it can phase advance your clock.
Phasing advance makes you want to go to bed earlier and wake up earlier the next night.

"The mechanisms in your brain and body that control timing of sleep and waking will shift. They will delay. It's as if you put your clock on hold for a little while and then let it start again."

Applying Sleep-Wake Timing for Adjusting to Time Zones

Adjusting sleep-wake timing based on temperature minimum can be a powerful tool when traveling to a different time zone.
If you need to go to bed and wake up earlier in the new time zone, you can engage in activities like exercise, caffeine consumption, or having a meal early in the morning in the days leading up to your trip.
This will phase advance your clock, making it easier to adjust to the new time zone.
Conversely, if you need to go to sleep later and wake up later, you can engage in these activities in the hours prior to your temperature minimum.

"You can force yourself to do the activities that are going to phase advance your clock."

Shift Work Considerations

Staying on the same shift for at least two weeks at a time is beneficial for those who work shift schedules.
Continuously switching between day and night shifts, known as the swing shift, is detrimental to both brain and body.
For individuals engaged in shift work or experiencing jet lag, the use of red light can be helpful when needing to be awake during the middle of a sleep cycle.
However, this may not be ideal for shift workers who need to stay awake all night.

"Try and stay on the same schedule as much as possible."

Using Red Light to Stay Awake without Disrupting Cortisol Rhythm

Red light has been shown to allow people to stay awake enough and see what they need to see for performing activities safely.
It does not disrupt the healthy, normal cortisol rhythm.
Red light is an advanced tool and may not be accessible to everyone.
Different brands and sources like Joovv or KOZE light offer red light bulbs and commercial sources.

"Using red light has been shown to allow people to be awake enough and obviously see what they need to see in order to perform their activities safely."

Supplements for Sleep

Many people benefit from supplements for sleep and other areas like focus and hormone support.
Momentous supplements are mentioned as a new partner for the podcast.
These supplements are available at livemomentous.com/huberman and are single-ingredient formulations.
Momentous supplements ship internationally and have high-quality standards.
By focusing on single ingredients and various dosages, individuals can create their own optimized supplement protocol.

"While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like sleep and focus and hormone support and so forth."