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Weekly · Sunday Morning

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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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

Content›Video›Sleep Toolkit: Tools for Opt…

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

Andrew Huberman1h 42m · 2022-08-08

Claims Made

183

Claims Supported

149

Support Rate

81%

Support rate

149 of 183 claims supported

149 supported34 partial / not

Claims from this content

156

✓Well SupportedDeliberate cold exposure can increase the release of catecholamines such as dopamine, epinephrine, and norepinephrine, leading to improved mood for many hours afterward.✓Well SupportedInside Tracker's platform helps users understand blood test data and provides protocols to adjust numbers into ideal ranges.✓Well SupportedAG1 is recommended as the single supplement to take for supporting physical health, mental health, and cognitive and physical performance by covering foundational nutritional bases.✓Well SupportedProbiotics in Athletic Greens are vital for microbiotic health, which communicates with the brain and immune system to impact immediate and long-term health.Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Athletic Greens is a drink containing vitamins, minerals, probiotics, and adaptogens designed to meet foundational nutritional needs and aid recovery from stress.

✓Well SupportedNSDR involves listening to an audio script for deep body relaxation combined with simple breathing exercises and is a powerful tool.

✓Well SupportedViewing morning sunlight organizes sleep-wake rhythms, which in turn increases motivation for exercise, focused work, and general well-being.

✓Well SupportedMomentous supplements are offered as a single source for supplements discussed on the Huberman Lab Podcast.

✓Well SupportedSupplements can provide benefits for enhancing sleep quality, improving focus, supporting hormones, and improving mental and physical health and performance.

✓Well SupportedSleep is the foundation of mental health, physical health, and performance, and optimizing sleep is crucial for happiness, productivity, and overall life quality.

✓Well SupportedRestricting caffeine intake to the first 90 to 120 minutes after waking offers significant advantages.

✓Well SupportedSmart mattress covers can optimize sleep environment temperature through cooling and heating.

✓Well SupportedAdequate intake of sodium, magnesium, and potassium is vital for cell function, especially nerve cells.

✓Well SupportedViewing sunlight around sunset can adjust the eyes' sensitivity to artificial lights later at night without disrupting the circadian clock.

✓Well SupportedCaffeine blocks adenosine receptors, which build sleep pressure, leading to a 'caffeine crash' when receptors are flooded.

✓Well SupportedMomentous supplements are recommended for their single-ingredient formulations, varied dosages, and high quality for personalized supplement protocols.

✓Well SupportedA drop in body temperature approximately two hours before natural wake-up time is a physiological marker that can be shifted.

✓Well SupportedMagnesium threonate, theanine, chamomile extract, glycine, saffron, and valerian root are clinically supported ingredients that can aid in falling asleep.

✓Well SupportedBiological age, rather than chronological age, is the key factor for healthspan.

✓Well SupportedA drop in core body temperature is necessary for falling asleep and staying deeply asleep.

✓Well SupportedSunlight at a low solar angle provides optimal light to set the circadian clock and time cortisol and melatonin rhythms.

✓Well SupportedReducing light exposure, eliminating blue light, shutting off screens, and removing stimulation are recommended before sleep.

✓Well SupportedAndrew Huberman is willing to use magnesium threonate based on promising animal data and personal sleep benefits, despite needing more human clinical data.

✓Well SupportedAndrew Huberman takes Athletic Greens twice a day.

✓Well SupportedBright light, particularly blue light, suppresses melatonin production; high exposure during the day and minimal exposure at night is beneficial.

✕Not SupportedCertain smokey-flavored forms of yerba mate are a concern for carcinogenicity.

✓Well SupportedHigher peak cortisol levels early in the day, achieved through bright light exposure, lead to lower cortisol levels later in the evening and at night, facilitating sleep.

✓Well SupportedThe Huberman Lab Podcast's free newsletter, 'The Neural Network Newsletter,' provides monthly summaries of podcast episodes and specific protocols.

✓Well SupportedMorning sunlight exposure sets up the circadian rhythm and influences melatonin production.

✕Not SupportedAfternoon caffeine consumption can negatively impact sleep by reducing deep non-REM sleep and making it harder to fall back asleep.

✓Well SupportedElevating feet with a pillow or tilting the bed 3-5 degrees can increase sleep depth via glymphatic washout.

✓Well SupportedDim red light at night promotes alertness without inhibiting melatonin production or increasing cortisol.

✓Well SupportedMyo-inositol, taken at 900mg 30-60 minutes before sleep, enhances the ability to fall asleep quickly and fall back asleep after waking.

✓Well SupportedTen to fifteen minutes of light exposure is sufficient to set the circadian clock, with longer durations recommended if it is darker.

✓Well SupportedGetting light in the evening delays the circadian clock, preventing early morning waking and maintaining a predictable sleep-wake cycle.

✓Well SupportedNose breathing during cardiovascular exercise can lead to easier nasal breathing during sleep.

✓Well SupportedRegular blood work and DNA tests are essential for understanding one's health status and informing decisions about immediate and long-term health.

✓Well SupportedThe Reveri app offers free self-hypnosis scripts, including those developed by Dr. David Spiegel, which have been clinically shown to relieve chronic pain.

✓Well SupportedNaps should be shorter than 90 minutes to avoid disrupting nighttime sleep and should not be taken if they disrupt nighttime sleep.

✕Not SupportedTheanine at 100 milligrams can cause disruptive or anxiety-ridden vivid dreams for some individuals.

✓Well SupportedFor many people, 145 milligrams of magnesium threonate is a beneficial dosage for sleep, though some may need slightly more or less.

✕Not SupportedBright light exposure after 8:00 PM, and especially between 10-11 PM and 4:00 AM, can reset and shift the circadian clock, disrupting sleep.

✕Not SupportedAlcohol is not a sleep aid; it is a sedative that can be mistaken for sleep, fragments sleep, and significantly reduces REM sleep, leading to a lack of restoration.

✓Well SupportedMagnesium threonate, apigenin, or pinealon can be taken 30-60 minutes before bed to increase REM sleep.

✓Well SupportedDeliberate cold water exposure reliably increases epinephrine levels and improves focus and concentration.

✓Well Supported100 to 400 milligrams of theanine can help many people fall asleep, sleep deeply, feel refreshed, and avoid grogginess.

✓Well SupportedEating according to the local schedule is one of the fastest ways to shift one's circadian clock.

✓Well SupportedApproximately two hours of daily skin exposure to sunlight on the upper body, arms, neck, and face can lead to significant increases in testosterone and estrogen.

✓Well SupportedInositol can be useful for individuals on low-carb diets or fasting before sleep who have trouble falling asleep or wake up during the night.

✕Not SupportedCaffeine consumed late in the day disrupts the circadian clock, delays melatonin release, and reduces deep sleep quality.

✓Well SupportedCold water immersion up to the neck is more effective than cold showers for adaptation due to the ability to achieve lower temperatures.

✓Well SupportedApplying medical tape over the mouth during sleep can improve sleep quality, daytime wakefulness, focus, and cardiovascular health by promoting nasal breathing.

✓Well SupportedOne can shift their natural sleep-wake cycle earlier over about a week by gradually adjusting bedtime and wake-up time.

✓Well SupportedLight-sensing neurons in the retina that signal the central clock are primarily located in the bottom half of the retina and view the upper visual field.

✓Well SupportedIntense afternoon exercise can increase body temperature and delay the circadian clock, leading to later sleep and wake times.

✓Well SupportedEating a large meal diverts blood and resources from other organs, particularly the brain, leading to sleepiness.

✓Well SupportedLight exposure is the primary regulator of circadian rhythm, with exercise, feeding, social factors, and temperature also playing roles.

✓Well SupportedBright artificial lights of any color can activate wakefulness mechanisms.

✓Well SupportedNapping in the afternoon is a viable strategy to compensate for slight sleep deficits, provided the nap is not too long.

✓Well SupportedLMNT is an electrolyte drink containing sodium, magnesium, and potassium without sugar to support neuronal function and cell activity.

✕Not SupportedSleeping in for more than one hour beyond the normal wake-up time on weekends or after a late night is less beneficial than maintaining a consistent wake time.

✓Well SupportedExposure to morning and dusk sunlight and blocking blue light after dusk can improve nighttime sleep.

✓Well SupportedEngaging in physical activity and consuming caffeine before 2 PM, while avoiding caffeine after 3 PM, are important for optimizing sleep.

✕Not SupportedConsuming more than 100 milligrams of caffeine after 2:00 or 3:00 p.m. can disrupt sleep.

✓Well SupportedExposure to heat followed by cooling facilitates the body's ability to cool down for sleep.

✓Well SupportedAerobic exercise is generally best performed in the afternoon when core body temperature is typically highest.

✓Well SupportedA natural cortisol pulse early in the day promotes alertness and focus.

✕Not SupportedAlcohol, THC, and substances that increase serotonin or GABA disrupt sleep patterns, depth, and the natural sequencing of slow wave and REM sleep.

✓Well SupportedSleep is foundational for mental health, physical health, performance, immune function, wound healing, skin health, cognitive clarity, and longevity.

◐Partially SupportedTwo grams of glycine and 100 milligrams of GABA taken every third or fourth night can enhance sleep onset and depth.

◐Partially SupportedThe period from waking to three hours post-waking is critical for optimizing physiological states, including morning sunlight, caffeine intake, and exercise.

✕Not SupportedArtificial lights, including those from phones, are bright enough to disrupt sleep if viewed too late at night or in the middle of the night.

◐Partially SupportedExercising early in the day can raise wakefulness and set circadian rhythms through non-photic influences.

✕Not SupportedPerforming deliberate cold exposure late in the evening can disrupt sleep by increasing core body temperature.

✓Well SupportedViewing sunlight and exercising early in the day can shift the body's internal clock, leading to naturally waking up earlier within two to three days.

◐Partially SupportedSeek bright light exposure, ideally from sunlight, to maximize alertness, and do the opposite to promote sleepiness.

✓Well SupportedMorning bright light exposure, such as spending 30-60 minutes outdoors, can serve as an effective alternative to coffee for promoting wakefulness.

✓Well SupportedLow solar angle sunlight activates retinal cells to signal morning and that the sun is overhead.

◐Partially SupportedAndrew Huberman uses magnesium, apigenin, and L-theanine most nights for sleep, and sometimes inositol (900mg) for sleep maintenance.

◐Partially SupportedApigenin, at 50mg nightly, is taken for sleep support and to reduce cortisol.

◐Partially SupportedBlinking is encouraged when viewing morning sunlight, and one should avoid light bright enough to cause pain.

◐Partially SupportedNon-sleep deep rest protocols, such as hypnosis apps, Michael Sealey scripts, Reveri Health, or yoga nidra, can help return to sleep by reducing looping thoughts.

✓Well SupportedMorning sunlight viewing should be practiced at least 80% of the days of one's life.

◐Partially SupportedTo maximize alertness from caffeine, abstain for five days, then ingest it 90-120 minutes after waking, ideally after morning sunlight and exercise.

◐Partially SupportedInositol can decrease anxiety symptoms with potency comparable to prescription antidepressants.

◐Partially SupportedMelatonin is a hormone naturally released in the evening that promotes sleepiness and facilitates falling asleep.

✕Not SupportedNapping can negatively impact nighttime sleep for individuals with insomnia.

◐Partially SupportedExposure to bright light, caffeine, or exercise in the hours immediately after the temperature minimum will advance the body's internal clock, leading to earlier sleep and wake times.

◐Partially SupportedTo prepare for travel to a time zone requiring earlier sleep and wake times, force activities like exercise and caffeine consumption in the morning days prior to departure to phase advance the clock.

◐Partially SupportedIngesting caffeine within 30-60 minutes of waking is an exception to delayed intake, especially before early morning workouts.

◐Partially SupportedEyeglasses and contact lenses are acceptable to wear when seeking morning light exposure for circadian rhythm setting.

✕Not SupportedUsing a phone screen is insufficient to trigger the optimal cortisol spike needed for alertness and focus.

✕Not SupportedMouth breathing during sleep and sleep apnea have serious health consequences.

◐Partially SupportedConsuming no more than 100mg of caffeine after 4:00 p.m. is recommended for those aiming to fall asleep at a normal time.

◐Partially SupportedStimulating autonomic arousal early in the day, such as through bright light exposure or caffeine, can improve the amount and quality of sleep, particularly REM sleep.

◐Partially SupportedThe body warming up initiates waking up in the morning, triggering hormonal and metabolic cascades important for daily health and function.

✓Well SupportedGoing outside and getting sunlight in the eyes in the morning signals wakefulness and blunts the morning cortisol spike.

◐Partially SupportedNon-Sleep Deep Rest (NSDR) protocols can be used as a zero-cost tool for improving sleep.

◐Partially SupportedDimming screens for televisions and computers to the lowest possible level is recommended for optimizing sleep.

◐Partially SupportedWearing sunglasses at night can be a strategy to avoid bright light exposure when necessary.

◐Partially SupportedEating within the first few hours of the morning helps establish a food-entrained circadian clock.

◐Partially SupportedOptimizing sleep leads to increased focus, energy, and positive mood.

◐Partially SupportedThere are three critical periods throughout a 24-hour cycle where specific actions can optimize wakefulness, focus, mood, and sleep.

◐Partially SupportedVery little light in the evening and nighttime can wake up the brain and body and disrupt the circadian clock and sleep.

◐Partially SupportedThe second critical period for optimizing physiological states occurs during the day and afternoon, leading into the evening.

◐Partially SupportedThe difference in wavelengths between morning and evening light allows the brain to distinguish between the two times of day.

◐Partially SupportedSetting an alarm to wake up much earlier than natural is a tool to advance the circadian clock.

◐Partially SupportedMaintaining consistent sleep and wake times, even after staying out late, enhances sleep quality and depth.

◐Partially SupportedFood volume is a significant parameter in discussions about energy levels.

◐Partially SupportedThe period from 5:00 p.m. until bedtime is critical for optimizing sleep quality and duration.

◐Partially SupportedExercise increases body temperature and alertness during and in the hours after exercise.

◐Partially SupportedElevating the head of the bed by 3-5 degrees is recommended for individuals with acid reflux, while elevating the feet can exacerbate reflux.

◐Partially SupportedThe ideal time to take sleep stack supplements is 30 to 60 minutes before bedtime, especially if no food has been consumed for three hours prior.

◐Partially SupportedCandlelight and moonlight are preferable artificial light sources at night due to their low light intensity.

◐Partially SupportedTools related to light, temperature, food, exercise, caffeine, supplements, and digital devices can increase sleep quality and daytime alertness.

◐Partially SupportedNose breathing during sleep can alleviate sleep apnea and improve sleep quality.

◐Partially SupportedExercise like walking, light jogging, or skipping rope can increase core body temperature and enhance wakefulness.

◐Partially SupportedShifting from being a night owl to an early riser shows positive effects on cognition, grip strength, and physical performance.

◐Partially SupportedTHC and CBD, particularly in edible forms, may help individuals fall and stay asleep by reducing anxiety.

◐Partially SupportedLooking directly at the sun when low in the sky is acceptable if it is not painful, but one should avoid looking at any light that causes pain to prevent eye damage.

◐Partially SupportedArtificial lights in a home are not bright enough to activate cortisol and wake-up mechanisms like sunlight.

◐Partially SupportedThe body can pass heat in and out primarily through the palms, face, and soles of the feet.

◐Partially SupportedA special offer for Athletic Greens includes five free travel packs and a year's supply of vitamin D3K2.

✕Not SupportedSunlight exposure for morning wakefulness should not be obtained through a car windshield, window, or while wearing sunglasses.

◐Partially SupportedRegular exercise five to seven days a week is recommended for overall health.

◐Partially SupportedOptimal timing for muscular strength and grip strength is immediately upon waking, three hours after waking, or eleven hours after waking.

◐Partially SupportedMyo-inositol, taken at 900mg before sleep, can lead to a feeling of being calmer and more resilient against stress throughout the day.

◐Partially SupportedShort-duration cold water exposure (1-3 minutes) increases core body temperature by activating a thermostat response in the brain.

◐Partially SupportedSunlight exposure, cold water immersion, and exercise early in the day can increase alertness and improve sleep quality.

◐Partially SupportedEarplugs can benefit sleep by blocking external sounds, but may cause awareness of internal sounds.

◐Partially SupportedJet lag can be understood and managed through knowledge of the body's temperature minimum.

◐Partially SupportedThe Reveri app uses hypnosis for sleep and has a monthly subscription of $14.99, a yearly subscription of $99.99, or a lifetime purchase of $249.

◐Partially SupportedNapping is not mandatory for good sleep; individuals who sleep well without napping are fine.

◐Partially SupportedAnimals intuitively seek out morning sunlight at the correct times of day.

◐Partially SupportedEye masks can improve the ability to stay asleep if they are not too tight and the room is cool.

◐Partially SupportedMorning sunlight exposure triggers proper metabolism, sets a timer for sleep approximately 16 hours later, suppresses melatonin, and interacts with the adenosine system to mitigate residual effects of insufficient sleep.

◐Partially SupportedLight and darkness are primary tools for controlling the brain and nervous system's state, determining wakefulness or sleep.

✕Not SupportedApproximately 5% of individuals report that magnesium threonate causes gastrointestinal distress.

◐Partially SupportedIf direct outdoor sunlight exposure is not possible, getting near a window is a last resort for light exposure.

◐Partially SupportedDigital tools like non-sleep deep rest scripts and self-hypnosis can improve sleep quality.

◐Partially SupportedLimiting caffeine intake and being mindful of exercise's clock-delaying effects are important for managing circadian rhythm in the middle of the day.

✕Not SupportedSleep stack supplements are preferable to melatonin because melatonin can interact with other hormone systems and be problematic with chronic use, especially in children.

◐Partially SupportedSunlight simulators, ring lights, or LED drawing tablets can be effective replacements for natural sunlight.

◐Partially SupportedIndoor artificial light typically measures around 1000 lux, whereas outdoor sunlight can range from 5,000 to 90,000 lux, with this diffuse, bright sunlight being crucial for setting brain and body rhythms.

◐Partially SupportedIf morning sunlight viewing is missed on a given day, the duration of sunlight viewing can be doubled the following day to compensate.

◐Partially SupportedA light meter app can provide an accurate measurement of ambient light in lux.

◐Partially SupportedMorning sunlight exposure can increase energy levels and accelerate the onset of circadian effects.

✕Not SupportedSleep apnea is associated with cardiovascular issues, sexual dysfunction, and cognitive problems.

◐Partially SupportedIndividuals may not need all three supplements (magnesium threonate, apigenin, theanine) for sleep, and some may not need any if behavioral tools are sufficient.

✕Not SupportedMorning sunlight exposure through car windshields, tinted windows, or sunglasses is ineffective for circadian rhythm mechanisms.

◐Partially SupportedUsing red light when needing to be awake during the sleep cycle can help maintain alertness without disrupting the natural cortisol rhythm.

◐Partially SupportedFor shift work, staying on the same shift for at least two weeks is recommended.

◐Partially SupportedLowering core body temperature can help calm the nervous system and facilitate sleep.

◐Partially SupportedCooling the mattress further in the middle of the night can help individuals who wake up during sleep stay in deep sleep longer.

◐Partially SupportedTools related to temperature minimum can help individuals become morning people over time.

✕Not SupportedWearing socks to sleep can hinder the body's ability to cool off by eliminating the glabrous skin portal on the feet.