Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing
June 11, 2026 · 34 min · 17 chapters
Chapters
- 0:00Sleep Toolkit
- 0:21Optimal Cortisol Rhythms, Tool: View Morning Sunlight
- 3:44Morning Sunlight Guide, Artificial Light, Cloudy Days
- 8:04Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise
- 10:20Morning: Caffeine Timing
- 12:04Morning: Meal Timing & Alertness
- 14:19Circadian Clock; 3 Daily Critical Periods
- 15:52Afternoon: Caffeine, Naps, Exercise
- 18:16Tool: Late Afternoon/Evening Sunlight
- 20:24Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature
- 24:03Alcohol, THC & Effects on Sleep
- 25:02Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
- 28:24Caution for Melatonin Supplementation
- 29:04Weekends, Tool: Consistent Sleep Schedule
- 29:51Jet Lag, Tool: Temperature Minimum
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