Sleep is one of the most powerful tools we have to enhance our physical, mental and cognitive function. However, there is more to sleep than just getting the correct amount.
Andrew Huberman is a neuroscientist at Standford whose lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance.
Recently, Andrew published a podcast that outlined how individuals can optimize their sleep for improved daily function.
Here are some highlights from the podcast:
Viewing morning sunlight .
Viewing bright sunlight within 30-60 minutes after waking triggers cortisol increase early in the day (when we want it peaked) and sets your body for sleep later that night.
Cortisol enhances your immune system, metabolism, ability to focus, ability to move your body.
Increase core body temperature.
Doing this quickly first thing in the morning increases adrenaline and dopamine
Temperature increase can easily be done in the morning by taking a cold shower (1-3 minutes) or exercising first thing.
Delay caffeine intake.
Delaying intake for 90-120 minutes can help avoid afternoon crashes.
Also, try to avoid caffeine after 4PM to limit sleep disruption.
Eat first thing in the morning.
Triggers an increase in metabolism and temperature that will increase alertness.
Can help set and train your circadian rhythm.
Behavioral Tools
Eye masks, ear plugs, nasal breathing can all improve sleep.
Keeping your weekend sleep/wake cycle to +/- 1-2 hours of your weekday schedule.
Apps like Reveri may help if you struggle with waking during the night and are not able to fall back asleep.
Utilize supplements.
If behavioral changes have not helped you improve your sleep. There are natural supplements that may help.
THC and CBD can help individuals that suffer from anxiety fall asleep faster.
Magnesium Threonate or Glycinate: Threonate is the form of magnesium that crosses the blood-brain barrier and will assist with sleep instead of absorption by gut
Theanine: Nootropic but takes the edge off and balances caffeine intake. Do NOT take Theanine if you have night terrors or sleep walk
Apigenin from chamomile
