🌼📗 Sleep Toolkit:
TOOLS FOR OPTIMIZING SLEEP & SLEEP-WAKE TIMING Huberman Lab Podcast #84

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

/ Source: https://youtu.be/h2aWYjSA1Jc /

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#сон
#health
#sleep
#sleeping