What are non-supplement sleep aids?

While there are no specific clips directly discussing non-supplement sleep aids, Andrew Huberman has highlighted various strategies that can aid sleep without relying on supplements. Here are some commonly recommended non-supplement sleep aids based on insights from the Huberman Lab:

1. Sleep Environment:

   • Maintain a cool, dark, and quiet bedroom.
   • Use blackout curtains and consider white noise machines if necessary.

2. Consistent Sleep Schedule:

   • Go to bed and wake up at the same time every day, even on weekends, to regulate your circadian rhythm.

3. Pre-sleep Routine:

   • Establish a calming bedtime routine that may include activities like reading or gentle stretching.
   • Limit screen time 1-2 hours before bed to reduce blue light exposure.

4. Light Exposure:

   • Get sunlight exposure during the day to help regulate your internal clock.
   • Minimize light exposure in the evening, particularly blue light from screens.

5. Physical Activity:

   • Engage in regular physical exercise, preferably earlier in the day, to improve sleep quality.

6. Mindfulness and Relaxation Techniques:

   • Practice relaxation techniques such as deep breathing, meditation, or gentle yoga to help calm the mind before sleep.

7. Dietary Considerations:

   • Avoid caffeine and heavy meals close to bedtime, as they can disrupt sleep.

These non-supplemental strategies can help improve sleep quality and duration. For personalized advice, it's always best to consult with a healthcare professional.