Thread by @hubermanlab

Here's a simple toolkit to help improve sleep:

1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises.

2) Wake up at the same time each day and go to sleep when you first start to feel sleepy.

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

4) If you have sleep disturbances, insomnia, or anxiety about sleep, try some form of self-hypnosis.

5) Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.

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.

8) You might consider taking (30-60 min before bed):

- 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
- 50mg Apigenin
- 100-400mg Theanine

3-4 nights per week I also take 2g of Glycine and 100mg GABA

9) Expect to feel really alert ~1 hour before your natural bedtime.

This is a naturally occurring spike in wakefulness that sleep researchers have observed.

10) Keep the room you sleep in cool and dark and layer on blankets that you can remove.

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

12) Kids (and indeed all of us) have changing sleep needs over time. Adjust accordingly.

For a comprehensive breakdown of this toolkit for sleep, you can access the full post here: hubermanlab.com/toolkit-for-sl…

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