Dr. Andrew Huberman is a neuroscientist and professor at Stanford University School of Medicine, known for his research on brain plasticity, neural regeneration, and visual perception. He also hosts his podcast called the Huberman Lab Podcast. In episode #84, titled ‘Sleep Toolkit,’ he provides multiple tools to help people optimize their sleep. Here are some key takeaways that we believe are important for fixing your sleep schedule.

Step 1: Sunlight Exposure Upon Waking Up.

Sunlight exposure helps regulate your body’s internal clock or circadian rhythms. Exposure to natural light in the morning helps signal to your body that it’s time to be awake and alert, Sunlight exposure also suppresses the production of melatonin, a hormone that makes you feel sleepy. By getting sunlight exposure in the morning, you can help align your melatonin production with your sleep-wake cycle, making it easier to fall asleep at night.

Step 2: Fixed Sleep Schedule

Going to bed and waking up at the same time every day helps establish a consistent sleep pattern. This consistency reinforces the body’s natural sleep-wake cycle, leading to better sleep quality. Regular sleep patterns contribute to the efficient progression through sleep cycles, including essential stages like deep sleep and REM (rapid eye movement) sleep.

Step 4: Limiting Light Exposure 2 Hours Before Bed

Exposure to light, especially blue light, in the evening can suppress the production of melatonin, Melatonin levels typically rise in the evening as it gets dark, signaling to the body that it’s time to wind down and prepare for sleep. Artificial light exposure in the evening can disrupt the body’s internal clock or circadian rhythm. This can lead to confusion in the timing of sleep and wake cycles, making it more challenging to fall asleep at the desired time.

Step 5: Consistent Amount of Sleep is Better Then More Sleep

Consistent sleep patterns contribute to better sleep quality. When you go to bed and wake up at the same time each day, your body is more likely to go through the various sleep stages in a well-organized manner. This includes the essential stages of deep sleep and REM (rapid eye movement) sleep, which are crucial for physical and mental restoration.