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Optimize Sleep

Light​

Light signals to the body what time of day it is. Humans didn't evolve with a watch in their pocket. Andrew Huberman cannot stress this enough. Viewing sunlight every day is very important for mental and physical health.

Morning Light Viewing​

  • Intentionally view sunlight within 30 minutes of waking up. Don't look directly at the sun, but do look at the sky close to the sun. Don't use sunglasses.
  • Clear skies? 5 minutes of bright sunlight is enough.
  • Cloudy? 10-20 mins required. Walk around the block
  • Too early? Use very bright artificial light. Try to get at least 5000 lux

Afternoon Light Viewing​

  • View low solar angle light in the afternoon.

Evening Light Viewing​

  • Avoid bright lights after 10 PM. Even brief (1 second) viewing of intense light (phone screen, computer monitor) can have detrimental effects on sleep.\
  • Simple and free screen dimming software: https://www.nelsonpires.com/software/dimmer

Skipping A Day​

If you skip a day of light viewing, that's fine. Just don't skip 2 days in a row.

Temperature​

  • Room temperature should be cool but not cold
  • Body requires a few degrees drop in body temperature in order to fall asleep
  • Have a warm shower before bed. Makes your body stop producing it's own heat, and you'll be cooler once you go to bed.
  • Avoid being very cold before going to bed. Body will warm up and make it harder to sleep.

Environment​

  • Avoid loud intermittent noises (traffic, crying children, loud parties)
  • Avoid lights. A very dark bedroom is ideal.
  • If possible, sleep next to a window without blinds, so the sun can naturally wake you up.
  • Otherwise, get smart lights on a timer, to turn on at a specific time every morning.
  • Get a weighted blanket. 10% of bodyweight is supposedly optimal. If using a queen size blanket, err on the side of heavier since it isn't as dense.

Food​

  • Avoid large meals right before sleeping. Have a large dinner 4 hours before sleep, maybe a small snack before bed.
  • Carbs make you sleepy. Avoid carbs for breakfast and lunch. Save them for dinner. Fruit, veggies, and protein are good choices for breakfast and lunch.\

Exercise​

  • Avoid exercising right before going to bed. Causes a spike in adrenaline which keeps you awake.
  • Try to keep it 4 hours before sleeping.
  • Bedtime is 11 PM? Finish your workout by 7 PM.

Drugs​

  • Avoid caffeine in late afternoon. Hard cut-off at 4 PM. Ideally 2 PM.
  • Avoid drinking alcohol before going to bed. Makes it easier to fall asleep, but disturbs sleep during the night.
  • Avoid smoking weed before going to bed. Makes it easier to fall asleep, but disturbs sleep during the night.