What is the sleep toolkit?

The sleep toolkit, as discussed by Dr. Andrew Huberman, consists of various tools and strategies aimed at optimizing sleep quality. Here are the key components:

1. Behavioral Tools:

   • Emphasis on non-sleep deep rest (NSDR) and the Reveri app for promoting relaxation and better sleep.
   • Habitual routines, such as dimming lights and reducing noise at night, can significantly improve sleep quality.

2. Supplementation:

   • Recommends Inositol to help with falling back asleep if awakened during the night. Inositol also has anxiety-reducing effects throughout the day.
   • Magnesium threonate, apigenin, and theanine are suggested supplements to improve sleep.

3. Digital Tools:

   • Use of digital solutions like non-sleep deep rest scripts and clinically-supported self-hypnosis techniques to enhance the ability to fall and stay asleep.
   • Peer-reviewed base applications like Reveri offer structured programs (though there is a cost involved).

4. Diet and Exercise:

   • Employing strategies related to food timing, temperature, light exposure, and exercise schedules to support physiological conditions conducive to sleep.

5. Free Resources:

   • Recommends cost-free tools like Yoga Nidra scripts available on platforms like YouTube, which can be used to aid sleep without any financial burden.

Dr. Huberman integrates peer-reviewed science into practical, accessible tools within this toolkit, aiming to enhance both sleep quality and the accompanying daytime alertness and mental well-being 1 2 3.