Introduction
The Huberman Lab podcast, hosted by Andrew Huberman, offers premium subscriber content in the form of an AMA episode. This content aims to raise support for the standard podcast channel and supports research on mental health, physical health, and performance at universities like Stanford. Subscribers can access this content for $10 a month or $100 a year.
Are there any science-backed protocols to increase deep sleep?
Deep sleep, also known as slow-wave sleep, is crucial for regulating metabolism, insulin, and blood glucose during the day. Balancing the amount of deep sleep and rapid eye movement (REM) sleep is important for optimal sleep architecture. To increase deep sleep, it is recommended to avoid caffeine, alcohol, and cannabis within 12 hours prior to sleep. Avoiding food for 2-4 hours before sleep can help increase slow-wave sleep and growth hormone output. Engaging in moderately intense exercise at least an hour before bedtime can enhance slow-wave sleep. Taking supplements such as magnesium threonate, theanine, and apigenin before sleep can improve sleep quality. Inositol, specifically myo-inositol, has been shown to enhance sleep quality, particularly slow-wave sleep. Monitoring sleep using devices like sleep trackers can provide objective data on sleep quality. It is generally not necessary to be overly concerned about the balance between slow-wave sleep and REM sleep, but striving for a balance throughout the night is beneficial. Most people should aim for at least 6-8 hours of sleep per night.
Huberman Lab Premium
The Huberman Lab Premium channel offers in-depth information and the opportunity to support research on mental health, physical health, and performance. Subscribers gain access to AMAs, exclusive content, and the ability to ask questions and receive answers. The Tiny Foundation will match all funds raised through the premium channel. Visit hubermanlab.com/premium for more information.
Introduction
The Huberman Lab podcast, hosted by Andrew Huberman, offers premium subscriber content in the form of an AMA episode. This content aims to raise support for the standard podcast channel and supports research on mental health, physical health, and performance at universities like Stanford. Subscribers can access this content for $10 a month or $100 a year.
Are there any science-backed protocols to increase deep sleep?
Deep sleep, also known as slow-wave sleep, is crucial for regulating metabolism, insulin, and blood glucose during the day. Balancing the amount of deep sleep and rapid eye movement (REM) sleep is important for optimal sleep architecture. To increase deep sleep, it is recommended to avoid caffeine, alcohol, and cannabis within 12 hours prior to sleep. Avoiding food for 2-4 hours before sleep can help increase slow-wave sleep and growth hormone output. Engaging in moderately intense exercise at least an hour before bedtime can enhance slow-wave sleep. Taking supplements such as magnesium threonate, theanine, and apigenin before sleep can improve sleep quality. Inositol, specifically myo-inositol, has been shown to enhance sleep quality, particularly slow-wave sleep. Monitoring sleep using devices like sleep trackers can provide objective data on sleep quality. It is generally not necessary to be overly concerned about the balance between slow-wave sleep and REM sleep, but striving for a balance throughout the night is beneficial. Most people should aim for at least 6-8 hours of sleep per night.
Huberman Lab Premium
The Huberman Lab Premium channel offers in-depth information and the opportunity to support research on mental health, physical health, and performance. Subscribers gain access to AMAs, exclusive content, and the ability to ask questions and receive answers. The Tiny Foundation will match all funds raised through the premium channel. Visit hubermanlab.com/premium for more information.