What he says is that it is a hormonal disrupter, and best to avoid especially in children. To receive new posts and support my work, consider becoming a free or paid subscriber. 11) Drinking alcohol messes up your sleep. Thus, keep your room cool and remove blankets as needed. (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra Its only 10-15 min long and will help you rewire your nervous system to be able to relax faster. 3) Avoid caffeine within 8-10 hours of bedtime. By the end, you'll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. Viewing bright lights of all colors are a problem for your circadian system. In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. Canary is a reader-supported publication. The information provided on the podcast, social media posts and newslettersis not medical advice, nor should it be taken or applied as a replacement for medical advice. Dr. Walker was on theHuberman Lab Podcastand we discussed this in detail. 1 g of GABA & Glycine Is a Potent Sleep Aid. 0 subscriptions will be displayed on your profile (edit). For this first newsletter, I want to provide you some actionable information in condensed form. Youll be so happy you did! See a sleep doc if you suspect you have. In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. 2) Wake up at the same time each day and go to sleep when you first start to feel sleepy. 0 + 1.0-+ 1.0-0. Andrew Huberman published this video item, entitled "Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84" - below is However, if any of us drift from these and the other behaviors for too long, we start to suffer. Clip Participants. Though I feel as though life leads to dementia More tips here. As do most sleep medications. Sleep apnea can have very damaging effects on sleep and health. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Tools to Optimize Sleep(00:03:02) Momentous Supplements(00:04:16) InsideTracker, Eight Sleep, LMNT(00:08:24) Factors to Control Circadian Rhythm & Sleep(00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol(00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days(00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light(00:29:26) AG1 (Athletic Greens)(00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise(00:34:58) Timing Caffeine, Afternoon Crash, Exercise(00:40:08) Timing Eating, Alertness & Circadian Rhythm(00:45:20) 3 Daily Critical Periods(00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine(00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light(00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity(01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment(01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep(01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine(01:16:34) Melatonin Supplementation (Caution)(01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety(01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra(01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet(01:24:58) Tool: Sleep Apnea & Nasal Breathing(01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine(01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights(01:37:38) Behavioral Tools for 3 Daily Critical Periods(01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer. GABA: 100 mg, 30-60 minutes before sleep. This was discussed on theHuberman Lab Podcast Episode with Dr. Matt Walker. Well, its super important, and useful to get thoughts from different experts. I post additional science and science-based tools onInstagramandTwitter. Stack the deck to give your body predictable autonomic timing and properly set circadian rhythm to optimize sleep and wakefulness even if youre tired, exercise a little (doesnt have to be intense) and eat a light breakfast, etc. Dont wear sunglasses for this practice if you safely can, but contact lenses and eyeglasses are fine. I also describe how these tools can be modified to recover quickly from a poor nights sleep, jet lag or bouts of shift work. For your security, we need to re-authenticate you. If you live someplace with very minimal light, consider an artificial daytime simulator source. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Do what feels right for you, If you eat a large meal first thing in the morning, it will divert blood & resources away from the brain to digest the food and you will feel tired immediately after, Leverage the natural rhythms of brain & body hormones to make it more likely that you will engage or maintain habits, In the first 0-8 hours after waking, your brain and body are more active and focus-oriented you can more easily overcome things with high limbic friction, In the 9-15 hours after waking, leverage high serotonin and keep stress low by engaging in habits that dont require a lot of limbic overrides, Norepinephrine, epinephrine, and dopamine are elevated during this phase, Healthy cortisol is also elevated in the brain and bloodstream, Levels of dopamine, epinephrine, and cortisol start to come down. Apparently it can lead to dementia. 1) View sunlight by going outside within 30-60 minutes of waking. Again, sleep is THE foundation of our mental and physical health and performance in all endeavors. It will pass! Ive recently read some negative things about Unisom, a sleep aid long thought to be very safe. 0:00. Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Huberman. Alpha-GPC - 300mg Jarrow Formulas. If its too hot you would have to use a cooling device and thats harder than simply tossing off blankets if you get too warm. 10) Keep the room you sleep in cool and dark and layer on blankets that you can remove. Dr. Huberman's Dosage & Brands. While technically, we can't replace lost sleep, a 10-90 min nap or 10-30 min NSDR (Non-Sleep Deep Rest) protocol can significantly restore key aspects . 37. r/Supplements. Andrew Huberman: "L-Carnitine and Acetyl-L-Carnitine, in particular, facilitate fat oxidation it helps convert fatty acids into ATP. I will most likely stop recommending that patients take it. Episode 2 of the Huberman Lab Podcast(Master Your Sleep) is all about that topic, but I wanted to provide a succinct list of the key things for sleep. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. 4) If you have sleep disturbances, insomnia, or anxiety about sleep, try the research-supported protocols on theReveri app(for iPhone). It's "50 times less effective" to view sunlight through a window, explains Dr Huberman. This is from his tweet thread on sleep: You might consider taking (30-60 min before bed): 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate 50mg Apigenin 100-400mg Theanine The occasional night out or missing sunlight viewing here and there is not a big deal, so dont obsess about that. Episode 2 of the Huberman Lab Podcast (Master Your Sleep) is all about that topic, but I wanted to provide a succinct list of the key things for sleep. Thorne does not ship outside the USA. In this special episode of the Huberman Lab podcast, Andrew Huberman reviews his "focus toolkit." I also describe how these tools can be modified to recover quickly from a poor nights sleep, jet lag or bouts of shift work. Same for jetlagged travelers.). Episode 2 of the Huberman Lab Podcast (Master Your Sleep) is all about that topic, but I wanted to provide a succinct list of the key things for sleep. It's important to look at natural light and to actually go outside. Copyright 2022 Apple Inc. All rights reserved. If you wake up before the sun is out and youwantto be awake, turn on artificial lights and then go outside once the sun rises. In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. 01:41:58 - In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the qualit Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Episode 84 | Listen Notes Read more here, Cant get enough Andrew Huberman? His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Huberman Lab Podcast Episode with Dr. Matt Walker, 145mg Magnesium Threonateor200mg Magnesium Bisglycinate, 50mg Apigenin (Swanson is the only source I know of; we have no affiliation to Swanson), (3-4 nights per week I also take 2g of Glycine and 100mg GABA. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. Or simply do a Yoga Nidra protocol (enter yoga nidra to YouTube; 100s to select.). When all else fails, try this sleep stack cocktail (buy single ingredient supplements so you can use what works, ditch what doesnt): magnesium threonate (145mg, 30-60 minutes before bed) + theanine (100-400mg, 30-60 minutes before bed) + apigenin (50mg, 30-60 minutes before bed), Sleep apnea can have very damaging effects on sleep and health train nasal breathing with these methods: (1) use medical tape to tape mouth shut during sleep; (2) practice nasal breathing only during light exercise/cardio bouts, Caffeine prevents the actions of adenosine and limits sleepiness, You want cortisol to reach its peak right about the time when you wake up, If theres cloud cover and you cant see the sun, you still want to get outside and get the natural light, Look toward the sun without sunglasses (corrective lenses are ok even if they have UV protection) & dont look directly at the sun view in any way that causes pain, If you do not have access to any sunlight, explore, Hubermans recipe for increasing core body temperature: jump rope 10-20 minutes each morning while viewing the sun, then a cold shower, If you want your caffeine first thing in the morning before exercising, you will likely get an early afternoon dip in energy so plan accordingly, What about fasting? This particular segment is about sleep, an evergreen topic on this blog. 37 comments on LinkedIn Do that again in the late afternoon, prior to sunset. Theanine: 100-400mg, 30-60 minutes before sleep. (Shift workers should see theHuberman Lab Podcast on jetlagfor offsetting shift work negative effects. 9) Expect to feel really alert ~1 hour before your natural bedtime. Huberman Sleep Cocktail Magnesium Threonate or Glycinate: 200-400mg 2-3 hours before sleep Threonate is the form of magnesium that crosses the blood-brain barrier and will assist with sleep instead of absorption by gut ~5% of people have stomach issues with this form of magnesium, so be careful on the first night Theanine: 200-400mg 0:00. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exi Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Huberman. ***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it. 1) View sunlight by going. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises. Magnesium Threonate or Glycinate, 145mg, 30-60 minutes before sleep. Avoid overhead fluorescent light as much as possible between 10pm-4am these lights will eliminate melatonin circulating in brain & body and will hinder ability to fall and stay asleep (instead, try soft lamps and dim screens as much as possible without straining eyes), Viewing afternoon sunlight from sunset can help offset some of the negative effects of light viewing in the evening (10 pm-4 am). I tend to nap for 30 min most afternoons maybe 45 min, but never longer. Articles Dont freak out if it happens. Thats it for now. Andrew huberman is a researcher of neurology at Stanford University. 5min on sunny day. Dr. Matt Walker (sleep expert from UC Berkeley) might even say 12-14 hours. Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. On bright cloudless days: view morning and afternoon sun for 10 min; cloudy days: 20 min; very overcast days 30-60 min. On theHuberman Lab Podcast on jetlagfor offsetting Shift work negative effects room you in... Fat oxidation it helps convert fatty acids into ATP someplace with very light. ( enter Yoga Nidra to YouTube ; 100s to select. ) it. Alert ~1 hour before your natural bedtime a problem for your security, we need to re-authenticate you before. Leads to dementia More tips here s Dosage & amp ; Sleep-Wake Timing - andrew.. 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