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Huberman Lab
AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More
Dec 8, 2022
30:30
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Quick takeaways
- To improve deep sleep, avoid substances like caffeine, alcohol, and cannabis before bedtime, and exercise moderately at least six hours before sleep.
- Striving for a balance between slow-wave sleep and REM sleep is important for overall sleep architecture and optimal brain function.
Deep dives
Improving Deep Sleep: Tips and Science-Backed Protocols
Improving deep sleep, specifically slow-wave sleep, is a goal for many individuals. Deep sleep occurs primarily in the first half of the night and is crucial for bodily repair and the secretion of growth hormone. To enhance deep sleep, it is important to avoid certain substances before bedtime, such as caffeine, alcohol, and cannabis, as they disrupt sleep architecture. Additionally, avoiding food intake within two hours of sleep can optimize growth hormone output during deep sleep. Exercise, especially moderately intense exercise done at least six hours before bedtime, has been shown to improve slow-wave sleep. Supplementing with magnesium threonate or magnesium bisglycinate, theanine, and apigenin can also enhance sleep quality. Another supplement, myoinositol, has been found to adjust the architecture of sleep, promoting slow-wave sleep in particular. It is worth noting that sleep trackers provide estimates and are not perfectly accurate in determining sleep stages. While there are no specific health issues associated with a higher level of REM sleep and lower level of deep sleep, striking a balance between the two is beneficial for overall sleep architecture.
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