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. So here is my list for how to get better at sleeping:1) View sunlight by going outside within 30-60 minutes of waking
Avoid caffeine within 8-10 hours of bedtime
Wake up at the same time each day and go to sleep when you first start to feel sleepy
- If you have sleep disturbances, insomnia, or anxiety about sleep, try the research-supported protocols on the Reveri app
- Avoid viewing bright lights-especially bright overhead lights between 10 pm and 4 am
- Limit daytime naps to less than 90 min, or don’t nap at all
- Do an NSDR protocol when you wake up
Expect to feel really alert ~1 hour before your natural bedtime
Keep the room you sleep in cool and dark and layer on blankets that you can remove
- Drinking alcohol messes up your sleep
- Kids have changing sleep needs over time, adjust accordingly
- Sleep is the foundation of our mental and physical health and performance in all endeavors, so whatever your life and goals and schedule, master your sleep
Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice.
The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
