Sleep Toolkit: Tools for Optimizing Sleep & Sleep-​​Wake Timing

Importance of Sleep

• Sleep is the foundation of mental health, physical health, and performance
• Controls immune system, wound healing, skin health, appearance, cognitive function, and longevity
• Life quality improves with better sleep

Tools for Optimizing Sleep

• Light and Darkness
  • Light and dark are powerful tools to encourage the nervous system to be awake or asleep
  • Exposure to sunlight in the morning helps regulate the circadian rhythm
  • Limiting exposure to artificial light at night can improve sleep quality
• Temperature
  • Body temperature and ability to fall and stay asleep are closely related
  • Body needs to drop by 1–3 degrees to enter deep sleep
  • Cooling the sleeping environment can help maintain deep sleep
  • Waking up is related to body temperature; body warms up to wake up
• Electrolytes
  • Sodium, magnesium, and potassium are essential for nerve cell function
  • Proper electrolyte balance can improve brain function and overall health
  • Replenishing electrolytes after exercise or on hot days can prevent dehydration and support optimal sleep
• Personalized Nutrition
  • Blood tests and DNA tests can provide insight into individual health needs
  • Adjusting nutrition, exercise, and supplementation based on test results can optimize sleep and overall health
• Smart Mattress Covers
  • Cooling, heating, and sleep tracking capabilities can improve sleep quality
  • Adjusting mattress temperature throughout the night can help maintain deep sleep and wake up more easily
• Supplementation
  • Single-​​ingredient supplements can help build a personalized supplementation protocol for optimal sleep and health
  • Quality and purity of supplements are important factors to consider

Adjusting Sleep Schedule

• Tools mentioned can also help shift sleep schedules for work or travel
• Techniques can help fall back asleep if waking up in the middle of the night
• Recovery from poor sleep can be faster with the use of these tools
  Optimizing Sleep
• Factors affecting sleep: 
  • Light and dark
  • Temperature
  • Food
  • Exercise
  • Caffeine
  • Supplements
  • Digital tools

Morning Routine for Better Sleep

• View bright sunlight within the first 30–60 minutes after waking 
  • Triggers cortisol increase for alertness and focus
  • Sets a timer for falling asleep later at night
  • Do not wear sunglasses during this time
  • Eyeglasses or contact lenses with UV protection are okay

Supplements for Sleep

• Magnesium threonate
• Apigenin
• Theanine
• Glycine
• GABA
• Inositol
  • Useful for those on low-​​carb diets or fasting before sleep
  • Helps with falling back asleep if waking up in the middle of the night
  • Can reduce anxiety throughout the day

Digital Tools for Sleep

• Non-​​sleep deep rest scripts 
  • Zero-​​cost tools available on YouTube and apps
  • Help with falling asleep, staying asleep, and improving sleep quality
• Self-​​hypnosis
  • Clinically and research-​​supported tools for better sleep
  • Not related to stage hypnosis or loss of control
    Morning Sunlight Viewing
• Grounded in core physiology 
• Hundreds of peer-​​reviewed papers show that morning light viewing is a powerful stimulus for wakefulness and has a positive impact on sleep
• Artificial lights in the home are not bright enough to trigger the cortisol mechanism and other wake-​​up mechanisms early in the day
• Artificial lights can disrupt sleep if viewed too late at night or in the middle of the night

Guidelines for Morning Sunlight Exposure

• Clear day: 5 minutes of sunlight exposure
• Cloudy day: 10 minutes of sunlight exposure
• Overcast or rainy day: 20–30 minutes of sunlight exposure
• Do not try to get sunlight exposure through a windshield, sunglasses, or a window; it won’t work
• If unable to go outside, use sunlight simulators or daylight simulators (e.g., ring lights, LED panels)

Making Up for Missed Sunlight Exposure

• If you miss a day, try to get twice as much sunlight exposure the following day
• Use a light meter app to measure the brightness of your environment

Benefits of Morning Sunlight Viewing

• Sets the rhythms of the brain and body
• Triggers proper metabolism
• Sets a timer for falling asleep about 16 hours later
• Suppresses melatonin, a hormone that makes you sleepy
• Interacts with the adenosine system and helps wash out residual adenosine if you didn’t sleep enough
  Optimizing Sleep and Wakefulness
• First 60–90 minutes of the day set the stage for sleep optimization 
• Tools for the early part of the day: 
  • Light (sunlight exposure)
  • Temperature (cold water exposure or exercise)
  • Caffeine (delay intake for 90–120 minutes after waking)
  • Food (eating early in the day)

Sunlight Exposure

• Get bright sunlight exposure early in the day
• Helps regulate circadian rhythm and improve sleep quality

Temperature

• Cold water exposure (1–3 minutes) or exercise can increase core body temperature
• Cold water exposure releases adrenaline and dopamine, promoting alertness and motivation
• Exercise can also increase core body temperature and improve alertness

Caffeine

• Delay caffeine intake for 90–120 minutes after waking to avoid afternoon crash
• Limit caffeine intake after 4 PM to less than 100 mg
• Caffeine intake late in the day can disrupt sleep architecture

Food

• Eating early in the day supports biological clock mechanism for alertness
• Timing of meals can impact energy levels and sleep quality
  Fasting and Eating Habits
• Fasting in the early morning hours or first part of the day is common 
  • Some people don’t eat until 11:00 a.m. or noon
• Eating early in the day can increase metabolism and alertness 
  • However, a large meal can cause sleepiness due to blood and resources being diverted to digestion

Optimizing Wakefulness and Focus

• Three critical periods throughout each 24-​​hour cycle 
  • First critical period: from waking up until about 3 hours after waking 
    • Morning sunlight, caffeine 90–120 minutes after waking, exercise, etc.
  • Second critical period: throughout the day and afternoon leading into evening 
    • Be cautious about ingesting too much caffeine
    • Napping is fine, but don’t nap too late in the day or for too long
    • Non-​​nappers can try alternatives like Yoga Nidra or NSDR scripts for relaxation and rejuvenation

Napping

• Napping is fine, but don’t nap so late in the day or for so long that it disrupts nighttime sleep 
  • Keep naps shorter than 90 minutes
• Non-​​nappers can try alternatives like Yoga Nidra, NSDR scripts, or the Reverie app for relaxation and rejuvenation
  Importance of Light Exposure for Sleep
• Deep relaxation through naps or NSDR can improve sleep 
• Limit caffeine intake, especially after 4:00 p.m.
• Intense exercise in the afternoon can delay circadian clock
• Morning sunlight exposure helps regulate sleep and wakefulness
• Evening sunlight exposure provides a second reference point for the circadian clock

Critical Periods for Sleep Regulation

• Morning hours
• Get bright sunlight exposure
• Exercise early in the day
• Middle of the day
• Limit caffeine intake
• Be mindful of the clock-​​delaying effects of exercise
• Avoid napping too long or too late in the day
• Late evening and nighttime
• Avoid bright artificial lights
• Dim indoor lights and use low-​​placed lights
• Use as little artificial light as needed for activities
• Ideally, use candlelight or moonlight

Effects of Light on Mood and Brain Function

• Dr. Samaritar from the National Institutes of Mental Health explores the effects of light on mood and brain function
• Morning and evening sunlight exposure have different effects on the circadian clock
• Morning light has more yellow-​​blue contrast, signaling wakefulness
• Evening light has more yellows, blues, and oranges, signaling that sleep is coming
• Getting sunlight exposure in both morning and evening helps optimize sleep and wakefulness
  Effects of Light Intensity on Sleep
• Moonlight and candlelight are low light intensity 
  • Moonlight: bright but low intensity
  • Candlelight: 3–10 lux, compared to 100‑1000 lux for artificial lights
• Avoid bright artificial lights between 10:00 PM and 4:00 AM 
  • Overhead fluorescent lights are the worst
  • Melatonin, a hormone that helps with sleep, is suppressed by bright light exposure
• Viewing evening light (sunset) can offset some negative effects of artificial light at night

Temperature and Sleep

• Early in the day: temperature increases (from cold showers or exercise) wake you up
• Evening: opposite approach 
  • Hot bath or sauna (20–30 minutes) followed by a cool shower can help with sleep
  • Sleeping environment should be cool or cold 
    • Lower room temperature by at least 3 degrees
    • Use controllable temperature mattress covers or fans
    • Avoid wearing socks to allow heat to escape through feet
• Exercise late in the day can make it harder to sleep 
  • Lower core body temperature to help calm the nervous system and promote sleep
    Temperature Shifts for Sleep
• Taking a hot shower or bath and then cooling off can help with sleep 
• Adjusting temperature rhythm can help with irregular sleep-​​wake cycles

Alcohol, CBD, and THC

• Alcohol and THC can help some people fall asleep, but the sleep quality is suboptimal
• CBD and THC can help with anxiety-​​related sleep issues
• Consider supplements and other methods for better sleep quality

Sleep Supplements

• Magnesium Threonate, Apigenin, and Theanine can improve sleep for some people
• Dosages: 145mg Magnesium Threonate, 50mg Apigenin, 100–400mg Theanine
• Take 30–60 minutes before bedtime
• Adjust dosages and combinations based on individual needs and tolerance
• Preferable to melatonin due to potential hormonal interactions

Additional Sleep Supplements

• Glycine and GABA can be taken every third or fourth night for enhanced sleep
• Dosages: 2g Glycine, 100mg GABA
• Myo-​​Inositol can be taken every other night in addition to the standard sleep stack
• Dosage: 900mg Myo-​​Inositol
  Inositol for Sleep
• Enhances ability to fall asleep quickly 
• Helps fall back asleep after waking up in the middle of the night
• 900mg of Myoinositol taken 30–60 minutes before sleep
• Long tail of anxiety suppression throughout the day

Behavioral Tools for Sleep

• NSDR (Nonsleep Deep Rest) or Reverie App
• Reverie App developed by David Spiegel, associate chair of psychiatry at Stanford
• Cost: $14.99/month, $99.99/year, or $249 lifetime purchase (only available for Apple currently)
• Alternative zero-​​cost tool: NSDR available on YouTube

Eye Masks and Earplugs

• Eye masks improve ability to stay asleep, but need to ensure room is cool enough
• Earplugs can help block out noise, but may not work for everyone

Elevating Feet and Head

• Elevating feet can improve sleep quality due to glymphatic washout
• Elevating head can help those with acid reflux

Sleep Apnea and Nose Breathing

• Sleep apnea is dangerous and can lead to various health issues
• Training to be a nose breather during sleep can help prevent sleep apnea
• Taping mouth shut during sleep can force nose breathing
• Practicing nose breathing during low-​​intensity cardiovascular exercise can help become a nose breather during sleep
  Sleep Consistency and Quality
• Keep consistent sleep and wake times 
  • Sleeping in on weekends can disrupt sleep quality
  • Limit sleeping in to an extra hour beyond normal wake up time
  • Better to wake up consistently and take a nap in the afternoon if needed

Caffeine and Sleep

• Delay caffeine intake 90–120 minutes after waking, especially on days with insufficient sleep 
  • Caffeine can disrupt sleep, especially compensatory sleep
  • Using deep relaxation techniques can help partially offset lack of sleep

Temperature Minimum and Sleep

• Temperature minimum: the time when your body is at its lowest temperature in the 24-​​hour cycle 
  • Occurs approximately 2 hours before your typical wake-​​up time
• Viewing bright light, exercising, or consuming caffeine before temperature minimum can delay your clock 
  • This makes you want to go to sleep later and wake up later the next night
• Viewing bright light, exercising, or consuming caffeine after temperature minimum can advance your clock 
  • This makes you want to go to bed earlier and wake up earlier the next night
• Useful for adjusting to new time zones, shift work, or changing sleep schedules

Shift Work and Jet Lag

• Try to stay on the same shift for two weeks at a time to minimize negative effects on the brain and body
• Use red light when needing to be awake during sleep cycles 
  • Red light allows you to be awake without disrupting cortisol rhythm
  • Various commercial sources for red light bulbs are available

Becoming a Morning Person

• Use temperature minimum tools to gradually become a morning person 
  • Early morning risers have shown positive effects on cognition and physical performance
  • Night owls can deliberately shift to become early risers for these benefits
    Podcast on Sleep Optimization Tools
• Light, temperature, food, exercise, caffeine supplements, and digital tools can improve sleep quality 
  • Most tools are zero cost
  • Supplements and digital tools may have some cost
• Three critical periods for sleep optimization: 
  • Early in the day
  • Middle of the day and late afternoon
  • Middle of the night
• Implementing these tools can improve sleep quality, daytime alertness, focus, and overall well-being
• Sleep is the foundation of mental health, physical health, and performance in all endeavors