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Andrew Huberman

08/08/22

@ Andrew Huberman

Elevating your feet while sleeping can increase the depth of sleep due to the glymphatic washout process, which helps with brain health, but those with acid reflux should elevate the head of the bed instead.

Video

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

@ Andrew Huberman

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

08/08/22

Related Takeaways

Andrew Huberman

04/17/24

@ Andrew Huberman

Body position during sleep is critical for ensuring that the sleep you get is optimally restorative.

Andrew Huberman

08/08/22

@ Andrew Huberman

For optimal sleep, keep your sleeping environment cool, ideally lowering the temperature by at least three degrees.

Matthew Walker

04/17/24

@ Andrew Huberman

When you lie down, your body temperature drops, which increases the likelihood of sleepiness. A decrease in core body temperature is essential for falling asleep.

Matthew Walker

05/01/25

@ Peter H. Diamandis

Improving REM sleep is crucial, as it is often the first phase affected by stress; strategies to enhance it can lead to better overall sleep quality.

Andrew Huberman

08/08/22

@ Andrew Huberman

Digital tools, such as non-sleep deep rest scripts and self-hypnosis, can enhance your ability to fall and stay asleep, providing zero-cost options for better sleep.

Andrew Huberman

08/08/22

@ Andrew Huberman

Temperature plays a significant role in sleep; a drop in body temperature is necessary for falling and staying asleep, while an increase can wake you up.

Andrew Huberman

08/08/22

@ Andrew Huberman

Using magnesium threonate, apigenin, and theanine can significantly improve your ability to fall and stay asleep.

Andrew Huberman

05/08/25

@ Andrew Huberman

Low-frequency sounds, like delta waves, can aid in transitioning to sleep, while higher frequencies, like beta waves, are beneficial for focus and sustained thought.

Andrew Huberman

08/08/22

@ Andrew Huberman

Taking a hot bath or sauna in the evening can help lower your core body temperature, making it easier to fall asleep.