We all know getting good sleep is crucial..

But do we know how?

Dr. Andrew Huberman and Dr. Matthew Walker reveal the science behind good sleep practices.

Let me summarize their insights and practical tips to help you sleep better.

Section 3: Key Insights and Practical Tips

Cool Down for Better Sleep

Trying to sleep on a hot night? It’s tough.

Keeping your bedroom Cool (around 65°F) can help you fall asleep faster and stay asleep longer.

Decreasing core body temperature is known to improve sleep quality (Murphy et al., 1997).

A warm bath 90 minutes before bed helps too. Here’s the science—

1. Warm bath raises core body temperature.

2. Subsequent cooling mimics natural drop before sleep.

3. Drop in body temperature triggers melatonin release and promoting sleepiness.

Light Exposure Matters

Morning sunlight acts like a reset button for your body clock (Huberman, 2023).

Evening sunset (red and orange light spectrum) signals to our body to wind down.

Blue light at night disrupts melatonin, delaying sleep.

Research shows blue light exposure may reduce sleep quality (Cajochen et al., 2005).

Switch to dim, red-spectrum lights in the evening.

** Any light, regardless of color, can suppress melatonin, the sleep hormone.

Minimize light exposure in the evening, particularly from screens, for optimal sleep. (Huberman, 2024).

Keep It Quiet

Even a small noise can greatly impact our sleep.

Dr. Walker emphasizes a quiet sleep environment for deep, restorative sleep (Walker & Huberman, 2023).

Earplugs have been a game-changer for me.

Know Your Chronotype

Are you a morning lark or a night owl?

Sync your schedule with your natural rhythm for better sleep (Walker & Huberman, 2023).

Adjusting my schedule to my chronotype made a big difference (Learn More).

Mental Health and Sleep

Anxiety and self-doubt used to keep me up.

Addressing mental health issues helped me ease into my dreams.

Therapeutic Journaling and mindfulness helped me sleep better.

Caffeine and Alcohol

Caffeine can linger in your system for up to 12 hours, disrupting sleep.

Alcohol might help you fall asleep but reduces sleep quality (Roehrs & Roth, 2008).

Limiting caffeine and alcohol before bed is essential.

** Dr. Andrew Huberman suggests that strategically timing caffeine intake may help boost adenosine-related sleepiness later in the evening.

Regardless, Dr. Huberman and Walker advise against the use of caffeine or alcohol before bed, especially after 4 pm.

Stick to a Schedule

Per Dr. Walker, Regularity is the “king” of sleep hygiene techniques.

A regular sleep schedule regulates our internal clock. 

Go to bed and wake up at the same time every day, even on weekends (Huberman, 2023). 

Will it be tough at first? Yes

Will it pay off in the long run? Probably

Will it happen? Entirely up to you..

Sleep Sanctuary

Your sleep environment matters. 

Comfortable mattress

Right pillows

Minimal light and sound

Cool room

can make a huge difference (Walker & Huberman, 2023).

Pharmer’s Perspective

Good sleep hygiene is the foundation.

Focus on the basics first—

Consistent schedule

Cooler room

Eye mask

Earplugs

Hot shower

transformed my nights.

 

Understanding chronotype

addressing anxiety

overcoming self-doubt

solved most of my sleep issues.

Better sleep comes from understanding what impacts it and making thoughtful changes.

Adjust your environment, learn your chronotype, and address mental health.

Experiment to learn what works for you.

What's Next?

Addressed the basics but still experiencing sleep issues?

Consider Cognitive Behavioral Therapy for Insomnia (CBT-I)—

A first-line therapy topic extensively covered in The Sleep Foundation and the American Academy of Sleep Medicine (AASM) guidelines.

We are not therapists, and we don’t have detailed knowledge of CBT-I specifics.

Instead, we offer knowledge regarding supplements, OTC, and medications.

Stay tuned to learn about supplemental, OTC, pharmacological options for managing sleep.

References:

1. Cajochen, C., Münch, M., Kobialka, S., Kräuchi, K., Steiner, R., Oelhafen, P., Orgül, S., & Wirz-Justice, A. (2005). High sensitivity of human melatonin, alertness, thermoregulation, and heart rate to short wavelength light. The Journal of clinical endocrinology and metabolism, 90(3), 1311–1316. https://doi.org/10.1210/jc.2004-0957

2. Huberman, A. (n.d.). Using light for health. Huberman Lab. https://www.hubermanlab.com/newsletter/using-light-for-health

3. Huberman, A. (n.d.). Guest series: Dr. Matt Walker—Using sleep to improve learning, creativity, and memory. Huberman Lab. https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memory

4. Murphy, P. J., & Campbell, S. S. (1997). Nighttime drop in body temperature: a physiological trigger for sleep onset?. Sleep, 20(7), 505–511. https://doi.org/10.1093/sleep/20.7.505

5. Roehrs, T., & Roth, T. (2008). Caffeine: sleep and daytime sleepiness. Sleep medicine reviews, 12(2), 153–162. https://doi.org/10.1016/j.smrv.2007.07.004

6. Nagai, M., Hoshide, S., & Kario, K. (2010). Sleep duration as a risk factor for cardiovascular disease- a review of the recent literature. Current cardiology reviews, 6(1), 54–61. https://doi.org/10.2174/157340310790231635