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

About this episode

This episode discusses science-supported tools and strategies for optimizing sleep and managing sleep-wake timing.

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…

People in this episode

Host: Andrew Huberman

Topics covered

• sleep optimization
• circadian rhythm
• sleep supplements
• caffeine effects
• jet lag management
• shift work strategies

Keywords

• sleep toolkit
• circadian rhythm
• daytime alertness
• sleep supplements
• caffeine timing
• jet lag
• shift work

Sponsors

AG1, LMNT, Eight Sleep

Mentioned in this episode

Organizations: Huberman Lab

Products: Magnesium Threonate, Apigenin, Theanine, Melatonin

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