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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Tools to Optimize Sleep

Sponsors: LMNT, Eight Sleep

Factors to Control Circadian Rhythm & Sleep

Morning Tool: Morning Sunlight Viewing, Cortisol

Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days

Evaluating Light in Environment, Compensating for Missed Morning Light

Sponsor: AG1

Morning Tools: Temperature & Deliberate Cold Exposure, Exercise

Timing Caffeine, “Afternoon Crash,” Exercise

Timing Eating, Alertness & Circadian Rhythm

3 Daily Critical Periods

Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine

Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light

Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity

Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment

Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep

Sleep Supplements: Magnesium Threonate, Apigenin & Theanine

Melatonin Supplementation (Caution)

Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety

Falling Back Asleep: Reveri App, NSDR, Yoga Nidra

Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet

Tool: Sleep Apnea & Nasal Breathing

Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine

Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights

Behavioral Tools for 3 Daily Critical Periods