From Huberman Lab Podcast

• Practice Nonsleep deep rest (NSDR) to more comfortably fall asleep.
• Learn in blocks of 90 minutes of learning followed by 20 minutes of NSDR for better comprehension.
• Look at the sun in the morning as much as possible (before 9 am). It’s essential to be outside for a couple of minutes to get more photons into your eyes. Artificial lights are much worse.
• Avoid all light after 9 PM (21:00).
• Cold bath in the morning, hot bath in the evening.
• Exercise in the morning.

Understanding and Using Dreams to Learn and to Forget | Episode 5

• Lack of REM sleep (in the morning) makes us more irritable and emotional.
• EMDR Eye movement desensitization and reprocessing has a lot of similarities to REM sleep, so you can use that to desensitize a traumatic event.

Sleep disturbances correlate with so many emotional and psychological disturbances.

• Menopause emotional stability root cause:

disruptions in temperature regulation map to sleep regulation changes that then impact emotionality

• Sleep is self-induced therapy
• Improvements in learning are more related to sleep regularity than length. So it’s better to sleep for the same amount of time every day. 5-9 randomly is worse than 6 hours every day.
• Don't drink too much before going to sleep. Full bladder disrupts your sleep.
• If you want to remember your sleep, you can try drinking a glass of water. (not recommend)
• Resistance exercise increases the percentage of your slow-wave sleep.
• Increasing lucid dreaming:
  • set a cue: “I want to remember a red apple”
  • Sleep/Dream journal
• alcohol and marijuana disrupt your sleep
• Theory of the mind (test for autism) dreams show up more in REM.

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