#Insomnia hours how to
#Insomnia hours simulator

If it’s too hot you would have to use a cooling device and that’s harder than simply tossing off blankets if you get too warm.ġ1) Drinking alcohol messes up your sleep. Thus, keep your room cool and remove blankets as needed. Body temperature increases are one reason you wake up. Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. It will pass!ġ0) Keep the room you sleep in cool and dark and layer on blankets that you can remove. You can get 20% off all Momentous supplements at or you can pick another source you like and trust.ĩ) Expect to feel really alert ~1 hour before your natural bedtime. This is a naturally occurring spike in wakefulness that sleep researchers have observed.ĭon’t freak out if it happens. ****I use supplements from Momentous for all of the above. ***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it. **Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors. so you have to determine what is best for you. Some people do not need any supplements, and some people like theanine but not magnesium, etc. *I would start with one supplement (or none!) and then add one at a time as needed. (3-4 nights per week I also take 2g of Glycine and 100mg GABA.).145mg Magnesium Threonate or 200mg Magnesium Bisglycinate.Or simply do a “Yoga Nidra” protocol (enter “ yoga nidra” to YouTube 100s to select.)Ĩ) You might consider taking (30-60 min before bed): I tend to nap for 30 min most afternoons… maybe 45 min, but never longer.ħ) If you wake up in the middle of the night (which, by the way, is normal to do once or so each night) but you can’t fall back asleep, consider doing an NSDR protocol when you wake up. Enter “ NSDR” into YouTube and the top 3-4 options have different voices, durations for you to select from. Same for jetlagged travelers.)Ħ) Limit daytime naps to less than 90 min, or don’t nap at all. I love naps as do many of my colleagues. (Shift workers should see the Huberman Lab Podcast on jetlag for offsetting shift work negative effects. Viewing bright lights of all colors are a problem for your circadian system. Blue blockers can help a bit at night but still dim the lights. It’s only 10-15 min long and will help you rewire your nervous system to be able to relax faster.ĥ) Avoid viewing bright lights-especially bright overhead lights between 10 pm and 4 am. Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Do the Reveri sleep self-hypnosis 3x a week at any time of day. Walker was on the Huberman Lab Podcast and we discussed this in detail.Ĥ) If you have sleep disturbances, insomnia, or anxiety about sleep, try the research-supported protocols on the Reveri app (for iPhone). I do fine with caffeine at 2 pm and I go to sleep at ~10-11 pm. Matt Walker (sleep expert from UC Berkeley) might even say 12-14 hours. 2) Wake up at the same time each day and go to sleep when you first start to feel sleepy. Pushing through the sleepy late evening feeling and going to sleep too late (for you) is one reason people wake at 3 am and can’t fall back asleep.ģ) Avoid caffeine within 8-10 hours of bedtime. No, you don’t have to look directly at the sun, and never look at ANY light so bright it is painful to view! That said, you can’t wear a brimmed hat, sunglasses and remain in the shade and expect to “wake up” your circadian clock.

#Insomnia hours simulator

If you live someplace with very minimal light, consider an artificial daytime simulator source.ĭon’t wear sunglasses for this practice if you safely can, but contact lenses and eyeglasses are fine. On bright cloudless days: view morning and afternoon sun for 10 min cloudy days: 20 min very overcast days 30-60 min. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises.

#Insomnia hours how to

So here is my list for how to get better at sleeping:ġ) View sunlight by going outside within 30-60 minutes of waking. Episode 2 of the Huberman Lab Podcast (Master Your Sleep) is all about that topic, but I wanted to provide a succinct list of the key things for sleep. It ended up being shared more than any other post, which told me that people likely want tools for getting better at sleeping. 2 Huberman Lab Podcast, HLP interview w/Matt Walker - Andrew D.