sleep hygiene

Sleep is vital to healing and recovery from any form of activity, treatment or modality. Many processes take place during sleep and especially after chemotherapy. Below are pieces of a comprehensive protocol developed by Dr. Andrew Huberman, a renowned neuroscientist and professor at Stanford University. This sleep protocol is aimed at optimizing sleep quality and overall health. His recommendations are grounded in scientific research and encompass various aspects of my daily routines. I have seen such a huge change in my sleep patterns and ability to fall back to sleep after waking up.

Morning Light Exposure

Dr. Huberman emphasizes the importance of morning sunlight exposure to regulate the body's internal clock. He advises, "View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset." On bright, cloudless days, aim for 10 minutes of exposure; on overcast days, extend this to 20-30 minutes. If natural light is scarce, consider using an artificial daylight simulator. Avoid wearing sunglasses during this time, but regular eyeglasses or contact lenses are acceptable.

Consistent Sleep Schedule

Maintaining regular sleep and wake times is crucial. Dr. Huberman advises, "Wake up at the same time each day and go to sleep when you first start to feel sleepy." Resisting the urge to stay up late can prevent middle-of-the-night awakenings.

Caffeine Intake

To minimize sleep disturbances, it's recommended to avoid caffeine within 8-10 hours of bedtime. Dr. Huberman notes, "I do fine with caffeine at 2 pm and I go to sleep at ~10-11 pm." Individual tolerance may vary, so adjust accordingly.

Evening Light Exposure

Reducing exposure to bright lights in the evening supports melatonin production. Dr. Huberman suggests, "Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am." Use minimal lighting necessary for safety, and consider dimming lights as bedtime approaches. I use red lights at night in my bedroom to offset all the blue light exposure throughout the day.

Temperature Regulation

A cool sleeping environment can facilitate better sleep. Dr. Huberman recommends, "Keep your bedroom cool (~67°F or ~19.4°C), or consider using a temperature-controlled mattress cover." Additionally, taking a warm bath or shower before bed can aid in falling asleep, as the subsequent cooling of your core body temperature helps facilitate sleep onset. I also use linen sheets for various reasons but one being that they are cooling and can assist in reducing your core body temperature before bed.

Supplement Considerations**

For those interested in supplementation, Dr. Huberman suggests the following, taken 30-60 minutes before bed:

• 145 mg Magnesium Threonate or 200 mg Magnesium Bisglycinate

• 50 mg Apigenin

• 100-400 mg Theanine

He advises starting with one supplement to assess its effects before adding others. Some individuals may not require any supplements, while others may benefit from specific combinations. It's important to determine what works best for you.

I also use a hot cup of Reishi (1g) before bed. This is very effective in getting me to sleep and aiding in getting me back to sleep if I have a late night awakening.

**Please contact your provider(s) prior to starting any new supplementation and assure this will not affect your current medication regimen

By incorporating these strategies, individuals can work towards enhancing their sleep quality and overall well-being.

For a more in-depth understanding, you can reach out to me here and I can tailor a program to get your sleep optimized.