In this episode 33 protocols
▶ 22:53 Avoid Red-Eye Flights Behaviors “I'm suggesting people not do that. Every time I've taken a red eye or I've done that, two or three days later, I get some sort of general feeling of malaise.” ▷ 41:23 Avoid Uberman Sleep Schedule Behaviors “There was a really great comprehensive review that found not only that they weren't necessarily helpful, but they were actually really quite detrimental.” ▷ 43:29 Morning Bright Light Exposure Behaviors “Try to get at least 30 to 40 minutes of exposure to some kind of natural daylight. ... Get some morning daylight.” ▷ 44:40 Light Meter App Tools “There's an app called Light Meter, which will... allow you to get a pretty decent measurement of the amount of light energy coming toward you.” ▷ 45:41 Gym With East-Facing Windows Tools “I found a gym that has huge amounts of window exposure facing to the east.” ▷ 46:46 Spin Bike Tools “I'll start with cardio, spin bike, facing a window.” ▷ 48:47 Reduce Sunglasses Use During Daylight Exposure Behaviors “Probably folks might want to consider spending a little less time with sunglasses, provided they can do that safely, driving, et cetera.” ▷ 49:38 Delay Caffeine After Waking Behaviors “I wake up very slowly, but I don't drink caffeine right away. I've sort of delay caffeine by a little while, usually 90 minutes to two hours.” ▷ 50:40 Drink Coffee Diet “So I'm going to suggest counter to what most people would think, drink coffee.” ▷ 1:02:11 Avoid Caffeine 8-10 Hours Before Bed Behaviors “I would usually say take your typical bedtime and count back sort of somewhere between 10 to 8 hours... that's the time when you should really stop using caffeine.” ▷ 1:09:02 Avoid Evening Alcohol Behaviors “Alcohol unfortunately is anything but a sleep aid. ... Alcohol will actually have you waking up many more times throughout the night.” ▷ 1:27:10 Avoid THC for Sleep Behaviors “There are problems with THC... it too, but through different mechanisms, seems to block REM sleep. ... When you stop using, you usually get a very severe rebound insomnia.” ▷ 1:31:30 Use Caution With CBD for Sleep Supplements “At low dose, CBD can seem to be wake-promoting... say sort of five or 10 milligrams. It's only once you get into the higher dose range... usually, I think, above about 25 milligrams.” ▷ 1:43:07 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. ... melatonin will only increase total amount of sleep by 3.9 minutes on average.” ▷ 1:46:42 Keep the Room Cool Behaviors “And that's why it's always easier to fall asleep in a room that's too cold than too hot.” ▷ 1:55:24 Magnesium Threonate Supplements “I do think threonate is interesting, because of that, higher capacity to cross the brain barrier... We just don't have a particularly good set of studies that have targeted exclusively threonate.” ▷ 1:57:24 Avoid Magnesium for Sleep Unless Deficient Supplements “If you are not deficient, and you're healthy, and you're not old, and you don't have insomnia, and you're supplementing, thinking that it provides sleep, right now, the data isn't supportive of that.” ▷ 1:58:50 Avoid Valerian Root as a Sleep Aid Supplements “Valerian often touted as a beneficial sleep aid... But the evidence is actually quite against that. ... Five of the seven found no benefit of valerian root on sleep.” ▷ 2:01:53 Tart Cherry Juice Diet “There were three really good randomized placebo crossover trials with tart cherries. ... one of them found that it increased the amount of sleep that you got by 34 minutes... the other... by 84 minutes.” ▷ 2:07:34 Oura Ring Tools “Be them objective from my aura ring or be them subjective from whatever I'm writing down in the morning.” ▷ 2:10:00 Cognitive Behavioral Therapy for Insomnia Behaviors “Very, just as effective as sleeping pills, great data, more effective in the long term.” ▷ 2:11:37 Kiwi Fruit Diet “but what they did find was that it decreased the speed of time with which it took you to fall asleep.” ▷ 2:16:31 Avoid Tryptophan for Sleep if It Worsens Sleep Supplements “The data, as you described, is a little bit all over the map. Some people say that it knocks them out. Other people say, just like you do, it has a terrible impact on my sleep.” ▷ 2:19:35 Use NSDR Behaviors “I take a 20 or 30 minute nap or I do a practice, which I took the liberty of coining NSDR, non-sleep deep rest.” ▷ 2:22:32 Napping Behaviors “What we've also found is that naps of as little as 17 minutes can have some quite potent effects on, for example, learning. ... naps of little as 26 minutes improved mission performance by 34% and improved daytime alertness by 50%.” ▷ 2:36:57 Sex Before Sleep Behaviors “The data is actually quite compelling that both either subjectively assessed sleep quality or objective amount of sleep, sex that has resulted in orgasm... seem to lead to a sleep benefit.” ▷ 2:49:09 Maintain Your Normal Schedule 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 nap during the day. Don't consume extra caffeine... and don't go to bed any earlier.” ▷ 2:51:52 Wind-Down Routine Behaviors “Have a wind down routine. Many of us think of sleep as if it's like a light switch... Sleep is a physiological process. It's much more like landing a plane.” ▷ 2:52:33 Avoid Watching Television in Bed Behaviors “Try not to watch television in bed. That's something that doesn't emit too much light to your eyes. Too much light, too activating.” ▷ 2:53:26 Do Not Count Sheep Behaviors “There's a study done here at UC Berkeley, I didn't do this today, I wish I did, it's by my colleague, Professor Allison Harvey, and they found that counting sheep actually made it harder to fall asleep.” ▷ 2:53:42 Take a Mental Walk Behaviors “What they did find was that taking yourself on some kind of a mental walk.” ▷ 2:54:10 Worry Journal Behaviors “You can try to write down all of the concerns that you have... usually an hour or two before bed. Some people call it a worry journal.” ▷ 2:57:37 Remove Clock Faces From the Bedroom Behaviors “Remove all clock faces from your bedroom.”