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.
Show notes: https://go.hubermanlab.com/N7lcgfs
Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5
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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 Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise
00:10:20 Morning: Caffeine Timing
00:12:04 Morning: Meal Timing & Alertness
00:14:19 Circadian Clock; 3 Daily Critical Periods
00:15:52 Afternoon: Caffeine, Naps, Exercise
00:18:16 Tool: Late Afternoon/Evening Sunlight
00:20:24 Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature
00:24:03 Alcohol, THC & Effects on Sleep
00:25:02 Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
00:28:24 Caution for Melatonin Supplementation
00:29:04 Weekends, Tool: Consistent Sleep Schedule
00:29:51 Jet Lag, Tool: Temperature Minimum
00:33:32 Shift Work, Tool: Red Light
00:34:21 Recap
#hubermanlab #science #health #sleep
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