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  • Adriano dos Santos

Toolkit for Optimal Sleep

Today, I want to talk about an exciting new toolkit for sleep that I recently came across on the Huberman Lab website.

As someone who has been researching all about the relationship between sleep disorders, microbiome and metabolic syndrome, I'm always on the lookout for new ways to improve the sleep quality of my patients. That's why I was thrilled to find this comprehensive toolkit, which provides a wealth of information and practical tips for getting better sleep.

One of the things I appreciate most about this toolkit is its emphasis on the science behind sleep. As someone who loves to geek out on the latest research, I found the detailed explanations of sleep physiology and neurochemistry to be fascinating and informative.

But what really sets this toolkit apart is its focus on actionable strategies for improving sleep. From tips for optimizing your sleep environment to guidance on developing healthy sleep habits, there's something here for everyone who wants to improve their sleep quality.

Personally, I found the toolkit's recommendations for managing stress and anxiety particularly helpful. As someone who often struggles with racing thoughts at bedtime, I appreciated the practical tools for calming my mind and easing into sleep.

Overall, I would highly recommend this toolkit to anyone who is looking to improve their sleep quality. Whether you're a lifelong insomniac or just looking for some simple tips to optimize your sleep routine, there's something here for you. So why not give it a try and see how much better you feel after a good night's sleep?


The toolkit is organized into several different sections, each of which covers a specific aspect of sleep. Here's a breakdown of what you can expect to find in each section:

  1. Sleep Physiology: This section provides an in-depth overview of the science behind sleep. It covers topics such as the stages of sleep, the role of circadian rhythms, and the neurochemical processes that occur during sleep.

  2. Sleep Environment: This section offers tips and recommendations for creating an optimal sleep environment. It covers topics such as lighting, temperature, and noise, and provides practical suggestions for optimizing each of these factors.

  3. Sleep Habits: This section provides guidance on developing healthy sleep habits. It covers topics such as establishing a regular sleep schedule, winding down before bedtime, and avoiding sleep-disrupting behaviours such as caffeine and alcohol consumption.

  4. Stress and Anxiety: This section offers tools and techniques for managing stress and anxiety, which can be major contributors to sleep problems. It covers topics such as mindfulness meditation, deep breathing exercises, and cognitive-behavioural therapy.

  5. Sleep Disorders: This section provides information on common sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. It offers guidance on identifying the symptoms of these disorders, as well as tips for managing them.

Here you can access his full recommendation on sleep hygiene and lifestyle:



I hope that helps you and please feel free to contact me here for any questions you may have. Best regards,

Adriano dos Santos, BSc, MBOG, NWP, RSM, ESIM

Functional Nutrition Practitioner




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