Toolkit for Sleep
via Huberman Lab · from SigInt #002,
Andrew Huberman shares a condensed 12-item sleep toolkit covering light exposure, consistent wake times, caffeine timing, supplements, and temperature control to improve sleep quality and circadian rhythm regulation.
This is the twelve-item list written out, with no episode to sit through. The parts that matter most to a performer are the free ones: sunlight within thirty to sixty minutes of waking and again near sunset, a wake time you keep on weekends, caffeine cut eight to ten hours before bed, a room kept cool and dark, and naps held under ninety minutes. Huberman is explicit that occasional deviations are fine — what you are managing is the average week, not a perfect night.
Try this week
Pick the single item you are furthest from and fix only that for seven days. For most people it is the wake time rather than the bedtime — set it and hold it straight through the weekend.