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. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. 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. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. 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 sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Social & Website Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Articles: Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light: https://go.nature.com/3zIAk1X Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults: https://bit.ly/3bAwzTZ Meal Timing Regulates the Human Circadian System: https://bit.ly/3zECxLF Books Why We Sleep: Unlocking the Power of Sleep and Dreams: https://amzn.to/3dfsncH Breath: The New Science of a Lost Art: https://amzn.to/3zEvF0P Resources Ring lights: https://amzn.to/3p2jDJD Drawing tablet: https://amzn.to/3bEbpVc Light Meter (Apple): https://apple.co/3P70ZLe Light Meter (Android): https://bit.ly/3P8N3Ax Reveri: https://www.reveri.com Madefor NSDR: https://youtu.be/pL02HRFk2vo Huberman Lab Toolkit for Sleep: https://bit.ly/3Syq3hd Huberman Lab Podcast episode on shiftwork & jetlag. : https://bit.ly/3SqX8LY Timestamps 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 Newsletter 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, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com