Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing

“It's going to set a timer for you to be able to fall asleep about 16 hours later. It's also going to suppress any melatonin, a hormone that makes you sleepy, that happens to be swimming around in your bloodstream at the time you wake up. It does a number of other things too, including interact with the adenosine system”

“any melatonin that happens to be circulating in your brain and body. Now, melatonin, a lot of people think of as a supplement, but melatonin is naturally released as the evening comes about, and into the nighttime hours, it's a hormone that makes you feel sleepy and allows you to fall asleep. So viewing bright lights,”

“than what we would make endogenously. So it's really supra-physiological. So that's of concern because melatonin is not just responsible for making us sleepy and fall asleep, it also does things like interacts with other hormone systems, testosterone and estrogen, even in the puberty system in kids.”

“can be very beneficial. Some people need to go a little higher. Some people need to go a little bit lower. 50, five zero milligrams of apigenin, and again, you could just take the apigenin on its own, and 100 to, 400 milligrams of theanine, taken, again, alone or in combination with the other supplements mentioned in this stack”

“because of the intensity of those dreams. So some people might choose to leave theanine out of the sleep stack and just take magnesium threonate or apigenin, and again, some people might leave magnesium threonate out of the sleep stack. All of this is really about finding the supplementation protocol that's ideal for you. I should mention that whether or not you're taking one”

“in which case, don't take it. Now, in a slightly different way, many people who can tolerate magnesium threonate, or really thrive on magnesium threonate, and like apigenin, might find that theanine, even at the lowest dose of 100 milligrams,”

“or they find that the sleep that they're getting is kind of anxiety ridden because of the intensity of those dreams. So some people might choose to leave theanine out of the sleep stack and just take magnesium threonate or apigenin, and again, some people might leave magnesium threonate out of the sleep stack. All of this is really about finding the supplementation protocol that's ideal for you.”

“use a controllable mattress cover that can cool down like eight sleep or something of that sort”

“if you are interested in getting into the best possible sleep. And I say this knowing that many people, including myself, can drink a double espresso with 200 milligrams of caffeine or more at 5 p.m. or even 6 p.m. or after dinner and still quote unquote fall asleep fine or still sleep fine.”

“and therefore I'm going to heat up my core body temperature. So this is a little bit paradoxical, but it's a good way to, you know, it's very practical. People think, oh, if you get into cold water or an ice bath, your body temperature is going to drop.”

“A LED tablet will work pretty well. I actually have one of those and I put it on my desk all morning”

“Things like ring lights that are sold in order for people to take selfies and this kind of thing.”

“What that means is that taking a cold shower late at night is probably a bad idea. Rather, taking a nice hot bath or a sauna, you might think, would heat up your body, and indeed, that's what happens if you stay in a very long time, but if you do hot tub or a hot bath,, or a sauna in the evening, and you don't stay in for more than 20 or 30 minutes, and you get out,”