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

Page: https://stenobird.com/podcast/huberman-lab-1365758/essentials-sleep-toolkit-for-optimizing-sleep-sleep-wake-timing
Text version: https://stenobird.com/podcast/huberman-lab-1365758/essentials-sleep-toolkit-for-optimizing-sleep-sleep-wake-timing.md
Podcast: [Huberman Lab](https://stenobird.com/podcast/huberman-lab-1365758)
Published: 2026-06-11T08:00:00+00:00
Episode link: https://www.hubermanlab.com/episode/essentials-sleep-toolkit-for-optimizing-sleep-and-sleep-wake-timing
Audio file: https://traffic.megaphone.fm/SCIM6408620468.mp3
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JSON: https://stenobird.com/v1/public/podcasts/huberman-lab-1365758/episodes/essentials-sleep-toolkit-for-optimizing-sleep-sleep-wake-timing
Duration seconds: 2362

## Resource

In this Huberman Lab Essentials episode, I discuss science-supported tools to improve sleep by supporting a healthy circadian rhythm using key behaviors and environmental cues. I explain specific morning, afternoon and evening behaviors that will increase daytime alertness and support deeper, more consistent sleep at night. I also cover sleep supplements, the effects of caffeine, alcohol and THC on sleep, as well as practical strategies for managing jet lag and shift work. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Sleep Toolkit (00:00:21) Optimal Cortisol Rhythms, Tool: View Morning Sunlight (00:03:44) Morning Sunlight Guide, Artificial Light, Cloudy Days (00:08:04) Sponsor: Eight Sleep (00:09:22) Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise (00:11:38) Morning: Caffeine Timing (00:13:22) Morning: Meal Timing & Alertness (00:15:36) Circadian Clock; 3 Daily Critical Periods (00:17:10) Afternoon: Caffeine, Naps, Exercise (00:19:34) Tool: Late Afternoon/Evening Sunlight (00:21:41) Sponsor: AG1 (00:23:00) Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature (00:26:40) Alcohol, THC & Effects on Sleep (00:27:39) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (00:31:03) Caution for Melatonin Supplementation (00:31:41) Sponsor: LMNT (00:33:13) Weekends, Tool: Consistent Sleep Schedule (00:34:00) Jet Lag, Tool: Temperature Minimum (00:37:41) Shift Work, Tool: Red Light (00:38:30) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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