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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

Huberman Lab

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The Importance of Cues and Stimuli for Sleep and Wakefulness

Cues and stimuli such as light, darkness, temperature, food, exercise, caffeine, and supplements play a crucial role in regulating sleep and wakefulness. Light and darkness are powerful tools that influence the nervous system, promoting either wakefulness or sleep. Temperature also affects sleep, with a drop in body temperature being necessary for falling asleep, while an increase in body temperature can cause wakefulness. Food, including when and what we eat, can impact sleep. Exercise increases body temperature and promotes alertness, both during and after physical activity. Caffeine acts as an antagonist to adenosine, a molecule that accumulates in the body and induces sleepiness. The timing and amount of caffeine consumption are important for optimizing wakefulness and sleep. Additionally, there are various supplements that can significantly impact sleep, including magnesium threnate, apigenin, and theanine, which enhance the ability to fall asleep quickly and stay asleep, as well as promote deep stages of sleep.

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