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    Toolkit For Sleep: Andrew D. Huberman, PH.D

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    Flori
    The document provides a toolkit for improving sleep with 11 recommendations: 1) View sunlight within 30-60 minutes of waking and in the late afternoon. 2) Wake up and go to sleep at the same time each day. 3) Avoid caffeine within 8-10 hours of bedtime. 4) Use sleep hypnosis apps to rewire the nervous system. 5) Avoid bright lights between 10pm-4am and use blue blockers. 6) Limit daytime naps to less than 90 minutes. 7) Use relaxation videos if waking at night. 8) Expect increased alertness 1 hour before bed. 9) Keep the bedroom cool, dark and use removable blankets. 10) Avoid alcohol and most sleep medications. 11

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    Toolkit For Sleep: Andrew D. Huberman, PH.D

    Uploaded by

    Flori
    2K views6 pages
    The document provides a toolkit for improving sleep with 11 recommendations: 1) View sunlight within 30-60 minutes of waking and in the late afternoon. 2) Wake up and go to sleep at the same time each day. 3) Avoid caffeine within 8-10 hours of bedtime. 4) Use sleep hypnosis apps to rewire the nervous system. 5) Avoid bright lights between 10pm-4am and use blue blockers. 6) Limit daytime naps to less than 90 minutes. 7) Use relaxation videos if waking at night. 8) Expect increased alertness 1 hour before bed. 9) Keep the bedroom cool, dark and use removable blankets. 10) Avoid alcohol and most sleep medications. 11

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    Toolkit for Sleep

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    The document provides a toolkit for improving sleep with 11 recommendations: 1) View sunlight within 30-60 minutes of waking and in the late afternoon. 2) Wake up and go to sleep at the same time each day. 3) Avoid caffeine within 8-10 hours of bedtime. 4) Use sleep hypnosis apps to rewire the nervous system. 5) Avoid bright lights between 10pm-4am and use blue blockers. 6) Limit daytime naps to less than 90 minutes. 7) Use relaxation videos if waking at night. 8) Expect increased alertness 1 hour before bed. 9) Keep the bedroom cool, dark and use removable blankets. 10) Avoid alcohol and most sleep medications. 11

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views6 pages

    Toolkit For Sleep: Andrew D. Huberman, PH.D

    Uploaded by

    Flori
    The document provides a toolkit for improving sleep with 11 recommendations: 1) View sunlight within 30-60 minutes of waking and in the late afternoon. 2) Wake up and go to sleep at the same time each day. 3) Avoid caffeine within 8-10 hours of bedtime. 4) Use sleep hypnosis apps to rewire the nervous system. 5) Avoid bright lights between 10pm-4am and use blue blockers. 6) Limit daytime naps to less than 90 minutes. 7) Use relaxation videos if waking at night. 8) Expect increased alertness 1 hour before bed. 9) Keep the bedroom cool, dark and use removable blankets. 10) Avoid alcohol and most sleep medications. 11

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    The document discusses various tips and recommendations for improving sleep quality, such as getting sunlight exposure, maintaining a consistent sleep schedule, avoiding caffeine and bright lights before bed, and allowing your body temperature to drop before falling asleep.

    The document recommends getting sunlight exposure within 30-60 minutes of waking, and again in the late afternoon before sunset, for 10-60 minutes depending on weather conditions.

    The document recommends avoiding caffeine within 8-10 hours of bedtime.

    Toolkit for Sleep

    Andrew D. Huberman, Ph.D.

    https://www.youtube.com/watch?v=nm1TxQj9IsQ
    TOOLKIT FOR SLEEP
    1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the
    late afternoon, prior to sunset. On bright cloudless days: view morning and afternoon sun for
    10 min; cloudy days: 20 min; very overcast days 30-60 min.

    2) Wake up at the same time each day and go to sleep when you first start to feel sleepy.
    Pushing through the sleepy late evening feeling and going to sleep too late (for you) is one
    reason people wake at 3 am and can’t fall back asleep.

    3) Avoid caffeine within 8-10 hours of bedtime.


    TOOLKIT FOR SLEEP

    4) If you have sleep disturbances, insomnia, or anxiety about sleep, try the zero-cost research-supported
    protocols on the Reveri app. Do the Reveri sleep self-hypnosis 3x a week at any time of day. It’s only 10-15 min
    long and will help you rewire your nervous system to be able to relax faster.

    5) Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am. Here is a simple
    rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue
    blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your
    circadian system. Candlelight and moonlight are fine.
    TOOLKIT FOR SLEEP
    6) Limit daytime naps to less than 90 min, or don’t nap at all.

    7) If you wake up in the middle of the night (which, by the way, is normal to do once or so each night) but
    you can’t fall back asleep, consider doing an NSDR protocol when you wake up. Enter “NSDR” into YouTube
    and the top 3-4 options have different voices, durations for you to select from. Or simply do a “Yoga Nidra” protocol
    (enter “yoga nidra” to YouTube; 100s to select.)

    8) Expect to feel really alert ~1 hour before your natural bedtime. This is a naturally occurring spike in
    wakefulness that sleep researchers have observed.
    TOOLKIT FOR SLEEP

    9) Keep the room you sleep in cool and dark and layer on blankets that you can remove.Your body needs to drop in
    temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up.
    Thus, keep your room cool and remove blankets as needed. If it’s too hot you would have to use a cooling device and that’s
    harder than simply tossing off blankets if you get too warm.

    10) Drinking alcohol messes up your sleep. As do most sleep medications.

    11) Kids (and indeed all of us) have changing sleep needs over time. Adjust accordingly.We might be night owls at 15
    but become “morning people” as we age or need 6 hours a night in summer and 7-8 in winter. It will vary.
    Best nootropic: sleep
    Best stress relief: sleep
    Best trauma release: sleep
    Best immune booster: sleep
    Best hormone augmentation: sleep Mind your sleep to honour your temple!
    Best emotional stabilizer: sleep

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