Wake up at the same time each dayGo to sleep when you start to feel sleepy.

Make It A Habit

We spend so much money and time in pills that are supposed to make our brain work better, but then we stay until late night watching a series that is not even that good. What's wrong with us.

A Good Night Of Sleep Is So Underrated

I remember, when I was working, studying and taking my driving classes. I used to sleep 4-6h a day. One day, after work, I was driving while my teacher was making comments about my driving style. She said I was improving, I smiled and kept accelerating, passing a traffic light in red. I remember people yelling surprised, or more like horrified.I would like to say that I reacted shocked, but no, I just said: "Oh, good we didn't hit that guy".That's what sleep deprivation do. It doesn't matter how healthy you eat, how much nootropics you take. Sleep is the best nootropic we have. And it's free.

Dangers Of Sleep Deprivation

Personally I try to not take any coffee but some days it's a must to carry on the day.

Avoid Caffeine 8-10h Before Sleep Time

My mom used to tell me to not sleep more than 20 mins during the day and to avoid napping after 4P.M.

Limit Daytime Naps To 90 Mins

If you wake up at night and cannot get back to sleep try to do a Non-sleep Deep-rest session. There's several videos on YouTube.

If it's hard for you to sleep or you don't sleep as good as you would like you may want to try some supplements like Magnessium Threonate or Theanine. But this is something you should talk abouy with your healthcare provider.

Supplement If Necessary

Huberman says at morning after waking up and a little bit prior the sunset.

Get Exposed To The Sun

Huberman says in the article an interesting idea, at night to use only the necessary artificial lighting to be able to walk around safely.

Avoid Bright Lights At Night

The first Neural Network Newsletter provides actionable tools, including a 12 step guide, to improve sleep.

A Good Night Of Sleep Is So Underrated

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