Sleep

Huberman notes

Keep regularity of schedule of rituals

even after bad night sleep, do nothing (dont nap, or stay in bed later)

darkness the better

no alchool preferably

keep the room cool (15.6 to 19.4)

Wind down routine - sleeping takes time! find aritual to light stretching, meditation,

dont count sheep, that does not work; take a mental walk on a place and visualizing is beneficial

catharsis: write worry journal every day one hour before sleep

at night/dark rumination and anxiety is worse, so good to leave the thoughts out

remove clock faces (not helps you know 3am when you wake up) - avoid looking to clocks

get sunlight as you wake up as soon as possible

see the sunset if possible

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