sleep

Sleep supports memory and learning, emotional regulation, and creative problem-solving. Protecting regular sleep and wake times and using relaxation practices can help support sleep and daytime functioning. 1

• Sleep apnea: Sleep apnea is described as a serious health concern. Huberman recommends nasal breathing during sleep and mentions mouth taping with medical tape as a strategy to encourage it and reduce snoring; the cited discussion does not establish mouth taping as a treatment for apnea or substantiate cardiovascular, cognitive, or sexual problems from apnea. 2
• Daily NSDR or Yoga Nidra: These relaxation practices may help people calm down and make the transition to sleep easier; Huberman describes using them to help with falling asleep. 3
• Caffeine and evening exercise: The supported guidance here is to avoid caffeine too late in the day, keep sleep and wake times relatively consistent, and time exercise sensibly. The cited passages do not specify a 4 PM caffeine cutoff. 4 5
• Naps: Naps can benefit learning, mood, alertness, and cognition. Avoid late-afternoon naps, and generally avoid napping if you have insomnia; shorter naps may also reduce post-nap grogginess. 6
• Non-REM and REM sleep: Non-REM sleep, particularly sleep spindles, is linked to restoring learning capacity, while REM sleep is needed for the emotional recalibration observed in nap studies. 7