Optimize Your Sleep: Neuroscience-Backed Sleep Hacks

The blog delves into sleep strategies, as recommended by Dr. Andrew Huberman and Dr. Andy Galpin.

We explore the fascinating intersection of neuroscience and optimal rest, highlighting the underestimated power of sleep in enhancing performance. We unravel the innovative ways Absolute Rest is redefining the sleep environment to promote absolute rest, backed by wisdom from scientific research and expert analysis. 

Then focus shifts to practical tools and disturbances that can hinder your path to restorative sleep. 

We share unique solutions to common sleep issues, from modern apps to address jet lag to unconventional exercises that alleviate snoring. Dr. Huberman even introduces the potential benefits of inositol, a supplement that might be the key to uninterrupted sleep. ersion of yourself through the power of sleep.

Tool: Sleep Environment, Absolute Rest

Huberman points out an interesting comparison. People might reach for supplements like creatine to up their game. Yet, he suggests that enhancing sleep quality could be a more effective strategy. 

He also clears up some confusion about insomnia. It’s not just trouble falling asleep, but also overwhelming daytime drowsiness.

We then dive into practical tips with Dr. Andy Galpin. His company, Absolute Rest, takes a unique approach. They analyze sleep right in your home, skipping the discomfort of sleep labs.

Galpin and his team examine your sleep patterns closely. They collect data and then dig into the root causes. 

They look at everything from biology and environment to psychology and possible sleep disorders. 

They’ll check your neurotransmitter levels, your room’s air quality, even how clean your sheets are. They place importance on factors we might not think about. 

For instance, your AC might seem beneficial, but it can disrupt sleep. They also consider the CO2 levels in your room and take inspiration from space station research.

Harvard psychiatric experts weigh in on the psychological aspects. If all else fails, they explore specific sleep disorders. 

Their solutions are thoughtful and tailored. Absolute Rest avoids supplements when they can, preferring non-drug ways to enhance sleep.

While Absolute Rest may not be for everyone, Huberman stresses that improving your sleep environment is key. 

Simple steps can make a big difference. A dark, cool room and a pet-free space could be game-changers. He even mentions the perks of negative ions, something that can be imitated at home, thanks to circadian biology research.

To wrap it up, Huberman and Galpin suggest a comprehensive look at how we sleep. They show that a well-tended sleep setting can lead to amazing changes in our day-to-day lives. 

Tools: Sleep & Disturbances, Inositol

Are you struggling with jet lag? Dr. Galpin recommends an app called Timeshifter. It tailors a plan to your travel schedule. 

You’ll get tips on when to seek or avoid light, what time to dine, and more, helping you sync up with local time more smoothly.

For those who have acid reflux issues, a simple tweak like raising the head of your bed by six inches could be a game-changer. 

It’s not a magical fix, but it can make a significant difference.

Snoring can be frustrating, not just for you but for others as well. Here’s a tip: myofunctional therapy. 

It involves tongue exercises aimed at strengthening your tongue to keep it from blocking your breathing at night. Commit to it – it usually takes about six weeks to see results, but it’s worth it.

Dr. Galpin also stresses an important bed rule – use it only for sleep and sex. This can immensely cut down on insomnia and similar sleep concerns.

Then there’s the awkward topic of sharing your bed. For some, it’s not conducive to rest. Dr. Galpin suggests using two smaller beds together or separate sheets for a better night’s sleep.

Watch out for ‘orthosomnia’. It’s the stress from obsessing over sleep data from trackers. 

Curiously, fixating on sleep perfection can wreck your rest. Dr. Galpin’s fix? Don’t check your sleep data right after you wake up.

On another note, Dr. Andrew Huberman advises people who wake up in the middle of the night to try inositol. He says that this supplement, particularly when used with other sleep aids, can help you drift back to sleep.

Dr. Huberman also endorses the Reverie app for improving sleep. It uses sleep hypnosis and comes highly recommended, especially since it’s created by a fellow Stanford expert.

In summary, while everyone differs in their sleep troubles, there’s a range of strategies and tools out there to help. 

From adjusting your bedroom setup to leveraging apps and supplements, you can personalize your approach to get the restful sleep you need.

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