If you wake up after 4-5 hours of sleep & find it hard to go back...
Andrew D. Huberman, Ph.D.@hubermanlab
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Jan 23, 2025
~1 min read
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If you wake up after 4-5 hours of sleep & find it hard to go back to sleep, it’s likely you offset your primary sleep drive (due to adenosine buildup etc). The next 2-3hrs of would-be sleep is when learning associated brain changes occur. 3 things help in this scenario. (Thread)
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1. Prior to getting up, do 20min of NSDR (non-sleep-deep-rest). This can partially offset the effects of sleep deprivation in a potent way. NSDR are scripts easy to find but here is one (2 formats; can download). No cost or signup: youtu.be/hEypv90GzDE?fe…
open.spotify.com/album/0B67pFtY…
open.spotify.com/album/0B67pFtY…
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2. Get up, force bright light exposure w/10K Lux light for 15min (these are about 100USD; some are portable; I have NO affiliation) then light/easy exercise for 20min, hot shower, back to sleep or NSDR for 20min. You’ll likely fall back asleep. (b/c of effects on body temperature).
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3. Here are the sleep aids to consider 30-60min pre-sleep:
Mag Threonate (or Bisglycinate)
Apigenin or,
If you’re peptide brave: pinealon (from a MD!); wow REM increase.
Into Rx approaches?: the new DORAS/Orexin antagonists: expensive but they seem to preserve/enhance REM.
Mag Threonate (or Bisglycinate)
Apigenin or,
If you’re peptide brave: pinealon (from a MD!); wow REM increase.
Into Rx approaches?: the new DORAS/Orexin antagonists: expensive but they seem to preserve/enhance REM.
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Note: many of the gray market peptide sources out there are contaminated with lipopolysaccharide. I would only recommend working with an MD and a quality compounding pharmacy.
