How can I sleep better

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To improve sleep quality, the following strategies are recommended by and guests on the podcast:

Routine and Environment

  • Establish a regular bedtime and wake-up time.
  • Avoid screens a couple of hours before bedtime due to blue light affecting your circadian rhythms 1.
  • Ensure a cool sleeping environment, as a lower body temperature aids sleep 2.
  • Practice cognitive behavioral therapy techniques for better sleep hygiene 1.

Pre-Sleep Practices

  • Engage in relaxing activities before bed.
  • Take a warm bath, as it may help induce sleep 1.
  • Create a wind-down routine to transition smoothly into sleep 3.

    Better Sleep

    Andrew and Craig discuss the importance of cognitive behavioral therapy for better sleep hygiene, avoiding screens before bedtime, and regulating body temperature through warm baths and cooler environments.
    Huberman Lab
    Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health | Huberman Lab Podcast #40
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During the Day

  • Practice daytime non-sleep deep rest (NSDR) or yoga nidra to improve overall relaxation skills 4.
  • Limit fluid intake close to bedtime to prevent mid-sleep awakenings 4.
  • Avoid excessive caffeine, especially late in the day, and be mindful of the timing of exercise as it may affect sleep onset 5.

Bedroom Setup

  • Wash sheets weekly to reduce allergens 6.
  • Keep pets out of the bedroom 6.
  • Only use the bed for sleep and sex to strengthen sleep associations with the bed 7.

Supplements

  • Consider supplements like magnesium threonate and theanine, but prioritize behavioral adjustments over reliance on supplements 4.

Always consult with a healthcare professional before implementing new health practices or taking new supplements.