In this episode 16 protocols
▶ 9:22 Morning Bright Light Exposure Behaviors “I'm a big proponent of people getting some sunlight, ideally sunlight but other forms of bright light in their eyes early in the day and when they want to be awake. Try to get at least 30 to 40 minutes of exposure to some kind of natural daylight.” ▷ 9:35 Reduce Evening Light Exposure Behaviors “And then starting to get less light in their eyes as our temperature is going down in terms of later in the day and in the evening.” ▷ 11:13 Caffeine Cutoff Behaviors “So let's say that I've been awake for 12 hours now and it's, you know, 8 p.m. And I'm feeling a bit tired, but I want to push through and I want to keep working for another couple of hours. So I have a cup of coffee.” ▷ 13:55 Avoid Alcohol in the Evening Behaviors “Alcohol, if we're thinking about classes of drugs, they're in a class of drugs that we call the sedatives. It's sedating your cortex and sedation is not sleep.” ▷ 16:33 Avoid THC for Sleep Behaviors “THC seems to speed up the time with which you fall asleep. But again, if you look at the electrical brainwave signature of your falling asleep with and without that THC it's not going to be an ideal fit.” ▷ 21:07 Melatonin Supplements “sadly the evidence in healthy adults who are not older age suggests that melatonin is not really particularly helpful as a sleep aid i think there was a recent meta-analysis and what that meta-analysis told us is that melatonin will only increase total amount of sleep by 3.9 minutes on average minutes minutes not even percent no and it will only increase your sleep efficiency by 2.2 percent.” ▷ 24:42 Use Behavioral Tools Before Supplements for Sleep Behaviors “I like to think in terms of manipulating any aspect of our biology, that behavioral tools always are the first line of entry. Then nutrition... Then perhaps supplementation, then prescription drugs.” ▷ 25:57 Cognitive Behavioral Therapy for Insomnia Behaviors “There are lots of other ways that you can get a sleep help or you can get a sleep curative profile from things like cognitive behavioral therapy for insomnia, which is a non-drug approach, psychological approach. Very, just as effective as sleeping pills, great data, more effective in the long term.” ▷ 27:14 Napping Behaviors “Naps can have some really great benefits. We found benefits for cardiovascular health, blood pressure, for example. We found benefits for levels of cortisol. We found benefits for learning and memory and also emotional regulation.” ▷ 30:53 Keep Your Normal Wake Time After a Bad Night of Sleep Behaviors “If you've had a bad night of sleep, do nothing. What I mean by that is don't wake up any later. Don't sleep in the following day to try and make up for it.” ▷ 30:53 Do Not Nap After a Bad Night of Sleep Behaviors “If you've had a bad night of sleep, do nothing. What I mean by that is... don't nap during the day.” ▷ 31:07 Do Not Use Extra Caffeine After a Bad Night of Sleep Behaviors “Don't consume extra caffeine to wake you up, to try to get you through the day. And don't go to bed any earlier to think that you're going to compensate.” ▷ 31:50 Do Not Go to Bed Earlier After a Bad Night of Sleep Behaviors “And then finally, don't go to bed any earlier. Resist and resist and go to bed at your normal time.” ▷ 32:18 Wind-Down Routine Behaviors “I think the second tip I would offer in terms of unconventional is have a wind down routine. Many of us think of sleep as if it's like a light switch that we just jump into bed.” ▷ 33:25 Worry Journal Behaviors “You can try to write down all of the concerns that you have and do this not right before bed, but usually an hour or two before bed. Some people call it a worry journal.” ▷ 34:18 Remove Bedroom Clock Faces Behaviors “I think the fourth sort of little tip I would give that's unconventional is remove all clock faces from your bedroom.”