Unlocking Better Sleep: Insights from Huberman and Walker

This post contains a PDF that distils key sleep improvement tips from Andrew Huberman and Matt Walker’s discussions, highlighting simple, cost-free interventions to enhance physical and mental health.

Andrew Huberman and Matt Walker are both scientists and podcasters.

When they get together they like to talk sleep.

If you don’t think you have a spare 15 hours to watch all those conversations, you might get some sleep improving wisdom from recent Huberman Neural Network Newsletters.

I’ve packaged them up as a PDF for easy access.

I consider sleep (alongside movement and nutrition) as core contributors to physical and mental health (and in turn, academic success).

Now does that mean if you improve your sleep, that you’ll become a study ninja?

To be honest, I haven’t seen really strong evidence to suggest that is the case. But interventions to improve sleep (e.g. light and dark, temperature, food and meal timing, caffeine intake, routines, sleep hygiene) are basically free.

And if you are falling short of the recommended 7-9 hours per night, or your sleep quality is poor, experimenting to see if improving your sleep could improve your health and wellbeing seems like a no-brainer.

For me, simple interventions to improve my sleep (early morning light exposure and physical activity, wind-down evening routine) have improved my mood and energy levels. So I guess I am a convert (or particularly susceptible to placebos) 😂

click for pdf
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