Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84



In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to …

30 Comments

  1. One other light trick I found was staring up at the clouds if it’s a cloudy morning for approx 10min. The “Lux” app shows much more light up than on the ground. Thanks again Andrew! 🙂

  2. Thank you Professor Huberman! I have a couple of questions What is an ideal lux value for a room for sleeping? Following that question. I have a room that seems fairly dark at night but due to reflections off of other building in the morning my room is quite bright at 6 am, which is earlier than I'd like. Would it be best to wear an eye mask or try to get to sleep earlier?

  3. Hi Andrew
    I recently found your channel and I’m amazed by the high quality content you provide and would like to ask you a question
    I have a life long problem of waking up since I remember myself. It’s really difficult for me to wake up at any given time no matter how much time I sleep at night I can sleep for 12 hours and still have difficulty to wake up and get out of bed I don’t even hear my alarm go off no matter how loud it is or how many times it goes of most of the days I need to literally get dragged out of bed to wake up and start my day even taking a nap never ends up just a nap I tried several ways to fix it like perfecting my sleep hygiene waking up to light sleeping for cycles etc.
    this problem really effects my personal life and I don’t know what to do with it anymore
    What would you recommend me to do to fix it? Thanks in advance

  4. Hi! I've just started listening and went to check out the supplements on Momentus. I can't seem, however, to find the supplemental facts (i.e., the back of the bottle) for each one. For instance, with inositol, directions for use are to take 1 serving 30-60 minutes prior to sleep, but there is no indication of serving size (i.e., 2 tablets, 3?) or dosage (in milligrams). It is hard for me to figure out what I am getting without this information. Any thoughts? What am I missing?

  5. 💓 QUESTION: I've heard it said about improving the circadian rhythm that going out at sunrise and sunset and absorbing infrared light via eyes is beneficial. It is also said that wearing glasses is okay and does not obstruct absorption but that we can't absorb IR through a window. Do you know why that is?

  6. Just wanted to thank you and your team. For me it is amazing that somebody is trying to help at this level. For one suffering from tinnitus I would really like a podcast about that and one about trauma, maybe with Gabor Mate. I wish you all the best, you all are fabulous.

  7. Does the sunlight exposure upon waking have to be early morning sunlight? You said that direct overhead sunlight won't achieve the same results? So if a late shift worker wakes up say around 12:00/1:00 PM, is it not as effective to see sunlight at that hour?

  8. What about the herb Valeriana? Do you think it’s a good way to fall asleep? Does it have any drawbacks? Is it safe from pharmaco dependency?
    Thank you for these podcasts episodes, they are so professionally made and interesting!

  9. I absolutely love your podcast. I honestly feel like I'm in a lecture. Like true CEs. I appreciate all of the work that you put into your episodes to make them attainable to the common man and intellite alike. 2, 3, 5 hours….? I'm listening. I mean honest to goodness, someone complained about my hour podcast and I had to point them back to yours and explain I lap up 2 hours easily with you and gain so much knowledge. Of course, content, delivery, likeability are all factors but those are nothing that you have to worry about because you have it all, sweetly packaged in a smooth some non-sense approach (your jokes and quips) On a side note: I had to drop your line to my daughter as she was speaking of someone and their possibly dubious decisions: "To each his own….demise." As a 16yr old who is always up for the next intellectual burn, that was something she decided to add to her own quips journal… yes, she has one. You appeal to all ages (I, being almost 40, completely enjoy your podcast and this with Dr. Attia was absolutely no exception. Thank you, once again. Danyell Wallet KLC, IHP

  10. What data shows that a sauna decreases core body temperature? Sauna decreases core body temperature and exercise increases it? I’ve seen studies showing an increase in core body temperature for hours after sauna

  11. Kind of off topic: but a conversation with David Goggins and/or Dr. Joe Dispenza would be brilliant and beneficial to the people.

  12. How does magnesium threonate interact with magnesium citrate?
    I‘m using magnesium citrate everyday in the evening after working out but I want to try out the threonate for sleeping benefits.

  13. Thanks for this and a Question: I combined my morning sunshine viewing with my morning walk. My normal evening walk (about 1.5 miles) seldom results in significant cardio minutes, however my morning walk of about 30 minutes is yielding about 23 minutes of cardio. Are there studies that support this result? Thanks again for sharing such useful information.

  14. Hello Dr. Huberman! I’ve had sleep issues for decades. The ONE supplement I take that works well on anyone who takes it is CBN (marijuana)

  15. Noticed the podcast recommends myo-inositol which is also listed in the Momentous stack but is absent from the “Toolkit For Sleep”. Not trying to call anyone out on an error and am genuinely interested to know more about the benefits and side effects of Inositol. Thanks for making this information available.

  16. life changing information. some of the nasal breathing stuff i had initiated without realizing it (when running) never thought about taping my mouth shut during sleep though lol

  17. Surprised the supplement Ashwagandha was not mentioned for sleep (esp. early waking/ease of falling back asleep) and general stress reduction after it was recently discussed in an earlier podcast. It has also improved my overnight HRV and ability to recovery from exercise.

    Regarding not wearing socks to bed, context is important. If you wake up hot, yes–avoid socks. But I would also say that if you have issues getting to sleep, do not try to go to sleep with cold hands or feet–and if you wake early with code feet, definitely go with socks. And the core temperature drop that occurs with sleep is "bi-directional". That is, it should occur naturally as you progress your night towards sleep–but you can also leverage it to help induce sleep. Hot showers before bed (but not too close to bed), or even more practically, a hot water bottle on your core for 20 minutes an hour or two before bedtime works great too. Mechanistically, you want your core to be cooling but your hands and feet warm.

  18. Great podcast, I learned a lot. I still have a question. For people who have been taking prescription sleep medication for years for whom this just isn't effective anymore, is it still possible for them to get better sleep and wean of their medications?

  19. Would love to hear an episode on 'recurring exercise induced rhabdomyolysis'. I've been dealing with it for almost ten years now. I've seen a dozen different doctors and specialists and done genetic testing, muscle biopsies and blood work with no real answers. And doctors don't seem to have any concrete advice on how to avoid it from happening. Love your podcasts. Thanks for sharing all the knowledge 🙂

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