what are the best ways to get sleep

To improve your sleep, here are some recommendations from the Huberman Lab:

1. Establish a regular bedtime and wake-up time for better sleep hygiene 1.
2. Avoid screens, especially ones rich in blue light, a couple of hours before bedtime to prevent circadian rhythm disruption 1.
3. Engage in relaxing activities before bed—try reading or light stretching instead of intense work or screen use 1.
4. Keep your sleeping environment cool and consider a warm bath before bed 1.
5. Consider cognitive behavioral therapy for insomnia, which has been shown to be just as effective as sleeping pills in the short term and even more effective in the long term 2.
6. Experiment with sleep supplements like magnesium threonate, apigenin, and theanine if behavioral changes aren't enough. Always consult with a physician before starting supplements 3.

   Better Sleep

   Craig Heller

   Andrew Huberman

   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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7. Consider the benefits of napping or non-sleep deep rest (NSDR) for rejuvenation, remembering not to nap too late in the day 4.
8. Limit caffeine intake, especially no more than a hundred milligrams after 4:00 pm, to avoid sleep disruption 4.
9. If you decide to exercise in the afternoon or evening, be cautious about the intensity and the effects it might have on your body temperature and circadian clock 4.
10. Use hypnosis to ease into sleep. An app like Reverie provides hypnosis for sleep 5.

These suggestions are a combination of behavioral, environmental, and potentially supplemental strategies to enhance sleep quality. It's important to tailor these strategies to your personal preferences and consult a healthcare provider, especially when considering supplements.