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AH

Andrew Huberman

08/08/22

@ Andrew Huberman

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

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AH

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

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Keeping the room dark and cool is beneficial for sleep, as it helps regulate body temperature during the night.

AH

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.

AH

Andrew Huberman

01/03/22

@ Andrew Huberman

To support sleep and habit consolidation, maintain a dark and cool environment during phase three, and avoid eating too close to bedtime.

MW

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.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

A drop in body temperature is essential for falling and staying asleep, and can be accelerated by taking hot baths or showers before bed.

AH

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.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Using eye masks can improve your ability to stay asleep, but they should not be too tight and the room should be cool enough to prevent waking up due to warmth.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Understanding your temperature minimum, which is typically two hours before your usual wake-up time, can help you adjust your sleep schedule effectively, especially when traveling across time zones.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

To wake up effectively, increase your core body temperature quickly by taking a cold shower or ice bath for one to three minutes.