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We recently posted a video discussing strategies and suggestions for improving your sleep. Why is this such an essential topic for the workplace? Sleep is a key determinant of health, both mental and physical. It directly impacts our cognitive, athletic and creative performance and plays a significant role in longevity and the prevention of illness.
Stimulants such as caffeine, along with excessive screentime like checking your emails, Facebook, or Instagram after lights out - can all disrupt our sleep cycle. Not getting enough sleep can not only adversely affect our health and well-being but also diminish productivity and leave us too fatigued to concentrate on work.
This article explores some science-based tips to help you get a better night's rest so you can be your most productive self.
For those unfamiliar with the name, Andrew Huberman is a neuroscientist and professor at the Stanford School of Medicine. He is most well-known for his podcast, 'The Huberman Lab', which discusses science-based tools for everyday life. With a PhD in neurobiology, he covers a wide range of topics, including brain plasticity, stress, and sleep. His ability to distil complex scientific concepts into practical applications makes his podcast popular amongst listeners.
Before we dive into some of Andrew Huberman's tips, it’s important to understand the concept of the circadian rhythm. The circadian rhythm is a 24-hour cyclical mechanism that anticipates our wake-sleep cycle and manages biological processes such as hormone production (cortisol and melatonin), hunger cues, and body temperature. Our circadian rhythm is predominantly driven by exposure to and absence of light, specifically sunlight, and therefore, this forms the basis of many of the sleep tips we’ll explore below.
In the hustle and bustle of office life, a good night's sleep often takes a back seat. However, prioritising your sleep is essential for overall well-being, productivity, and cognitive function. Here are some of Andrew Huberman’s top tops for getting a good work – sleep pattern.
This is one of Huberman's top recommendations; in fact, he places it in the top 5 actions you can take to enhance health. He suggests starting your day with 5-10 mins of deliberate sunlight exposure within the first 30-60 minutes of waking.
Gazing into sunlight stimulates your circadian rhythm and elevates cortisol levels. This elevation of cortisol early in the day positively impacts your immune system, metabolism, and daytime focus.
Please note that it is important to avoid looking directly into the sun if it causes discomfort or pain. Additionally, refrain from wearing sunglasses or attempting to view light sources through windows, as this can hinder the effectiveness of light exposure. In situations where outdoor exposure is not possible due to darkness or weather conditions, consider using bright indoor lights as a substitute until you can step outside. This ensures a safer and more effective approach to harnessing the benefits of light exposure for regulating your circadian rhythm.
In the late afternoon/evening, Huberman recommends getting outside. As with morning sun exposure, sunlight in the late afternoon communicates to the brain's circadian clock that it's evening. This signals the beginning of the sleep transition. As the sun sets, you should also dim artificial lights to avoid interfering with melatonin production – the hormone that induces sleep.
Try to go to bed at the same time every evening and get up at the same time every morning. Establishing consistent sleep/wake hours helps keep your circadian rhythm stable and allows your body to capture maximum growth hormone release.
Pretty much avoid espresso martinis before bed. Caffeine, being an adenosine antagonist, reduces the effectiveness of adenosine, the ‘sleepy chemical’. It's suggested to stop consuming caffeine at least 8 hours before sleep to prevent decreases in total sleep time.
Additionally, minimise alcohol consumption. Although it can put us to sleep, it also disrupts our overall sleep cycle, leading to poorer sleep quality.
Huberman suggests limiting daytime naps to less than 45 minutes or avoiding them altogether. Short naps (20-30 minutes) are effective for overcoming daytime fatigue without causing sleep inertia. Alternatively, follow an NSDR protocol when tired.
Just as you should avoid artificial light before bed, creating a dark sleeping environment is also important. Darkness prevents melatonin suppression. Even small amounts of artificial light can disrupt its production, even when your eyes are closed. Maintaining a room temperature around 18°C is also suggested for optimal sleep.
Recently, Managing Director Andrew Johnson shared in his weekly Partner Update Newsletter an article on how ‘wearing an eye mask during overnight sleep improves episodic learning and alertness’. In an effort to explore these benefits firsthand, Andrew is conducting an experiment of wearing an eye mask and tracking any differences with his Oura Ring. The initial results are positive, and he has already noted a visible improvement in the overall quality of his sleep.
