Essential Videos to Get Better Sleep

Sleep is Your Super Power TED talk by Matt Walker

Tips to Sleep Better & Fall Asleep Faster

Key Takeaways for Better Sleep

1. Manage Caffeine Intake(Dr. Huberman’s Key Advice)
   • Avoid consuming over 100 mg of caffeine after 4 PM.
   • Even if you feel like you fall asleep fine, late-day caffeine disrupts sleep architecture and reduces deep sleep.
2. Napping Guidelines(Insights from Dr. Walker & Dr. Huberman)
   • Naps are beneficial, but should be short and not too late in the day to avoid interfering with nighttime sleep.
3. Exercise Timing & Its Effects on Sleep
   • Morning workouts (within 4 hours of waking) help regulate the circadian clock.
   • Evening workouts increase body temperature and delay sleep onset, making it harder to fall asleep.
   • Avoid caffeine before late-day exercise, as it compounds sleep disruptions.
4. Light Exposure & Circadian Rhythm(Dr. Huberman’s Foundational Sleep Protocol)
   • Morning sunlight exposure (within 30 minutes of waking) improves sleep quality later at night.
   • Late afternoon sunlight exposure can help mitigate the negative effects of bright artificial light in the evening.
   • Blue light & bright overhead lighting between 10 PM – 4 AM disrupt melatonin production, delaying sleep.
   • Solution? Dim indoor lighting at night and use low-placed lamps instead of overhead lights.
5. Optimizing the Sleep Environment
   • Keep your room cool (around 65°F or 18°C)—a cool body temperature helps initiate and maintain sleep.
   • Use eye masks to block light, but make sure the room is cool enough to prevent overheating.
   • Elevate your feet slightly to improve circulation and deep sleep (except for those with acid reflux).
6. Effects of Alcohol, THC, and CBD on Sleep(Dr. Huberman & Dr. Walker’s Research)
   • Alcohol & THC disrupt sleep quality, preventing deep sleep and REM sleep.
   • CBD effects vary—some formulations help with relaxation, but others negatively impact sleep cycles.
7. Maintaining a Consistent Sleep-Wake Schedule(Dr. Huberman’s Weekend Sleep Rule)
   • Avoid drastic shifts on weekends—sleeping in too long disrupts circadian rhythms.
   • If you stay out late, wake up within an hour of your normal time, and if needed, take a short nap instead of oversleeping.
8. Supplements for Sleep Optimization(Huberman Lab Podcast Insights)
   • For falling asleep faster:
     • Magnesium Threonate or Bisglycinate – Helps with relaxation and deeper sleep.
     • Apigenin (from chamomile) – Lowers anxiety, helping the mind “turn off” before sleep.
   • For waking up in the middle of the night:
     • Myo-inositol (900mg) – Helps shorten the time to fall back asleep.
   • Avoid Theanine if you experience vivid dreams, as it can lead to intense dream activity and sudden wake-ups.

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Final Thought: Sleep is a Non-Negotiable

Dr. Andrew Huberman and Dr. Matthew Walker both emphasize a hard truth: Sleep is not optional—it is a biological necessity. Chronic sleep deprivation damages cognition, accelerates aging, weakens the immune system, and increases the risk of diseases like Alzheimer’s and cancer. Prioritizing consistent, high-quality sleep is one of the most effective ways to improve every aspect of health, performance, and longevity.

If you want better focus, greater energy, improved memory, stronger immunity, and even healthier skin, start by optimizing your sleep—because as Dr. Huberman says, “Everything in life gets better when you’re sleeping well.”