How do I get better sleep


Improving sleep can be accomplished through a combination of behavioral tools, nutrition, and potentially supplementation. Here are some strategies recommended by :

  1. Establish a morning routine with sunlight exposure during critical periods (early day and late afternoon).
  2. Avoid caffeine and alcohol before bedtime.
  3. Cool down the bedroom environment.
  4. Dim the lights in the evening.
  5. Consider using supplements like magnesium threonate, apigenin, and theanine if you are still struggling after applying behavioral changes 1.
  6. Have consistent sleep and wake times, fixed meal times, caffeine intake, and exercise 2.
  7. Engage in cognitive behavioral therapy for sleep hygiene, avoid screens before bedtime, and ensure a cooler sleeping environment 3.

    Optimizing Sleep

    Andrew Huberman discusses how to optimize sleep through behavioral tools, nutrition, and supplementation. He recommends magnesium threonate, apigenin, and theanine as supplements that can greatly improve sleep for most people. However, he advises consulting with a physician before adding or removing anything from a supplement protocol.

    Huberman Lab

    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
  8. Red light therapy and devices like the Juve can also be beneficial for sleep 4.

These tips are supported by peer-reviewed research, and it's essential to ensure your behavioral patterns are in good order before considering other interventions like supplements. Additionally, if you experience sleep disruptions, strategies like not drinking fluids close to bedtime and not checking the time if you wake up in the middle of the night may help 5.

Always consult with a healthcare professional before making changes to your health regimen, especially with supplements.