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huberman
Feb 13, 2023
17 protocols
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Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe
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Behaviors
Sleep 7.5 to 8 Hours
“So a perfect night's sleep is seven and a half, eight hours.”
9:52 ·
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In this episode
17 protocols
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9:52
Sleep 7.5 to 8 Hours
Behaviors
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13:15
Sleep Study
Tools
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21:47
Consistent Sleep Schedule
Behaviors
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23:35
Avoid Alcohol Before Sleep
Behaviors
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28:43
Handle Night Wakings Calmly
Behaviors
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29:22
Make Up Lost Sleep
Behaviors
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37:35
Wake Naturally When Possible
Behaviors
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39:17
Sleep Tracker
Tools
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48:58
Shift Earlier Relative to Sunrise and Sunset
Behaviors
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50:57
Align Family Sleep Schedule Earlier
Behaviors
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1:13:13
Use a Calming Pre-Sleep Routine
Behaviors
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1:19:20
NSDR / Yoga Nidra
Behaviors
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1:25:26
Body Scan / Progressive Muscle Relaxation
Behaviors
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1:26:02
Relax Facial Muscles and Use Long-Exhale Breathing to Fall Back Asleep
Behaviors
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1:38:14
Imagery Rehearsal for Recurrent Nightmares
Behaviors
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1:58:03
Lower Temperature at Night
Behaviors
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1:58:03
Get Morning and Daytime Sunlight; Limit Bright Light at Night
Behaviors