I highly recommend Huberman Lab Podcast in general and here is his podcast on sleep.
https://www.youtube.com/watch?v=h2aW...CLju2KnD5oyZMQ
One of the commenters made this cheat sheet of the podcast's highlights.
Light
- Sunlight in first 30-60 minutes of waking
- Look at or near the sun as close as it doesn’t hurt
- If it’s sunny this could be 5 minutes. If overcast 10. If heavy cloud 30.
- Need to be outside ideally, not through a window
- If no light available, selfie ring lights are a decent substitute
- It’s a cumulative effect, so if you don’t get enough one day make up for it the next day.
- Aim for at least 80% of days
- Sunlight in eyes when setting.
- This helps signal to your body that it’s the end of the day.
- Also protects somewhat against the negative effects of artificial light before bed.
- When sun is down
- Do not use bright artificial lights of any colour
- Put lights as low to ground as possible
- Use as little light as possible (moon or candle light best if possible)
Exercise
- In the first hour after waking increases body temperature helping you wake up and set good sleep cycle
- Later in the day will make you fall asleep later.
Shower
- To increase you core body temperature in the first hour of waking have 1-3 minute cold shower.
- A warm shower or bath for less than 20 minutes will help cool core body temperature.
- Can be used post exercise late in the day to try to negate negative effects of late exercise on sleep.
Drugs
-Caffeine
- At least 90-120 minutes after waking. This avoid the afternoon crash.
- Then no caffeine 8-10 hours before sleep.
- Alcohol and THC
- Negatively affect sleep quality even if it feels like you get to sleep easier.
Temperature
- Cool sleep environment about 3 degrees cooler than rest of the environment.
- If you have a cool sleeping environment you can sleep under a blanket and your extremities will naturally stick out of covers and regular your temperature avoiding wake-ups.
- Can be used especially post late evening exercise to help negate negative effects on sleep.
Catch up sleep
- NSDR deep rest technique.
- Nap at most 90 minutes and not close to bed time
- Do not sleep in past normal waking time more than 1 hour even if very minimal sleep
- Strictly do not have caffeine first 90 minutes after waking, this will disrupt future catch up sleep.
Having to do things at night like feed baby
- Use dim red light if needed.
- Do not have caffeine , view bright lights or exercise during your normal sleep times
Other
- Be a nose breather.
- If needed, tape your mouth shut while you sleep (if you don’t have severe sleep apnoea
- You can train more airflow through your nose by doing cardiovascular exercise with your mouth closed. Again, tape up your mouth if needed.
- Elevate the feet of your mattress 3-5 degrees to promote venous return. Not in pregnancy or vascular issues.