Like to know exactly what to do in the early morning to feel refreshed and alert? Not only is this the most powerful stimulus for wakefulness throughout the day, it also helps you fall asleep faster at night, and stay asleep longer.
Tools for Optimizing Sleep and Sleep-Wake Timing
Neuroscientist Andrew Huberman details how to effectively harness light and darkness, as well as other factors, to fall asleep faster and stay asleep longer
The main tools that control when you are awake and when you are asleep include light and darkness, temperature, food and exercise
Huberman refers to viewing sunlight immediately, or within the first hour, after waking as “the most powerful stimulus for wakefulness throughout the day,” which will also help you fall asleep at night
Taking a cold shower or ice bath for one to three minutes in the morning will trigger an increase in your core body temperature and lead you to feeling more alert; taking a hot bath or sauna in the evening will have the opposite effect and will help you fall asleep
Once the sun goes down, you should dim the lights in your environment and use as little artificial light as possible; better yet, use candlelight or moonlight after sunset and be sure your bedroom is pitch black at night
Other options to help you stay asleep include eye masks, ear plugs or elevating your feet or the end of your bed, which can increase the depth of your sleep