I tried to summarize his sleep toolkit, got it from his website: hubermanlab, the podcasts are awesome and very educational.

1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. * * • Do not wear sunglasses, eye covering hats, do not stay in the shade. * • Blink, if early, youcan stare at the sun, if high sun and painful, don't stare directly. * • On bright cloudless days: view morning and afternoon sun for 10 min. * • cloudy days: 20 min. * • very overcast days: 30-60 min. * • 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. * • Try to achive this 80% of the days. * • If you miss a day, double the exposure the next day. ​ ​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 3am and can’t fall back asleep.

3) when you wake up, increase body temperature by: * • Exercise immediately after waking up (jump rope, pushups, squats). * • Cold shower 1-3 min.

4) delay caffeine 90-120 min after waking up (1.5-2 hours).

5) Avoid caffeine within 8-10 hours of bedtime (even 12-14 hours). I do fine with caffeine at 2 pm and I go to sleep at ~10-11 pm.

6) Limit daytime naps to less than 90 min, or don’t nap at all. * • nap for 30 min… maybe 45 min, but never longer.

7) NSDR: (for falling back asleep) * • Enter “NSDR” into YouTube and the top 3-4 options have different voices, durations for you to select from.

8) View sunlight again in the late afternoon, prior to sunset.

9) 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. * • Blue blockers can help a bit at night but still dim the lights. * • Viewing bright lights of all colors are a problem for your circadian system. * • Candlelight and moonlight are fine.

10) If you have sleep disturbances, insomnia, or anxiety about sleep, try the research-supported protocols on the Reveri app (for iPhone). Do the Reveri sleep self-hypnosis 3x a week at any time of day. It’s only 10-15 min long and will help you rewire your nervous system to be able to relax faster.

11) If you wake up in the middle of the night (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. * • Or simply do a “Yoga Nidra” protocol (enter “yoga nidra” to YouTube)

12) Avoid cold shower at night, do hot showers at night, to facilitate sleep.

13) Keep the room you sleep in cool and dark and layer on blankets that you can remove. * • Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up. Thus, keep your room cool and remove blankets as needed. 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.

14) use melatonin if absolutelynecessary, chronic use is bad for you (tablets contain way higher doses than declared, disrupts sex hormones production).

15) Eye masks if can't make the room dark.

16) nose breathing while sleeping (increases testosterone secretion) * • Train yourself by taping your mouth shut before sleeping. * • Use it in low intensity cardio. * • This will dilate and expand the nasal passage and sinuses.

17) in weekends: * • avoid sleeping in more than 1 hour past your usual wake up time. * • If lacking sleep, especially delay caffeine 2 hours after waking up. * • Compensate by napping.

19) Expect to feel really alert ~1 hour before your natural bedtime. This is a naturally occurring spike in wakefulness that sleep researchers have observed.  Don’t freak out if it happens. It will pass!

Edot: formatting.