Andrew Huberman· PhD
the single best way cheapest non-pharmacological way that you can enhance your REM sleep is to just sleep an extra 15 or 20 minutes later into the morning
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
the single best way cheapest non-pharmacological way that you can enhance your REM sleep is to just sleep an extra 15 or 20 minutes later into the morning
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don't try to add that 30 minutes or 20 minutes if your goal is to increase real sleep at the start of the night at the front end instead take that desire that I've offered you of adding just 20 minutes or 25 minutes of extra sleep now to the last part of your night
Sleeping in a bit, even 10 minutes more going back to sleep. This is a case for hitting the snooze.
Well, one of the best ways to get more REM sleep is to simply add anywhere from 10 minutes to 30 minutes to your sleep schedule, adding that 10 to 30 minutes in the morning.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.