Can't Fall or Stay Asleep? Your Sleep Questions Answered — Episode 1134
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Mark Hyman recommended
In transcript order-
Sponsor read
Hyman promotes his six-week program teaching nutrition and lifestyle strategies for brain and mental health.
“check out Brain Shaping Academy at drhyman.com forward slash brain shaping
Dosage6-week programCertaintyexplicitrecommendation -
Sponsor read
Lab testing membership offering 160+ tests including nutrient panels; $365/year with discount code.
“over 160 lab tests for just $365 a year
Dosage$365/year; code MARK2026 for $50 offCertaintyexplicitstrong endorsement -
In a protocol
Daily meditation to actively engage relaxation response and manage chronic stress.
“I do breath work, I do meditation
Dosagemorning practiceCertaintypersonal onlypersonal use -
Hyman recommends Sapolsky's book illustrating how chronic stress (vs acute stress in animals) harms humans.
“a book by a great scientist, I love Robert Sapolsky, called Why Zebras Don't Get Ulcers
Certaintyexplicitrecommendation -
Hyman references this book about how artificial light from the light bulb contributes to chronic disease.
“a great book I read called Lights Out
Certaintyexplicitoffhand mention -
In a protocol
Go to bed and wake at the same time every day, including weekends, to support circadian rhythm.
“going to bed and waking up at the same time every day
Dosagee.g., 10pm-6am, 9pm-5am, 11pm-7amCaveatsHyman admits he is 'crappy' at thisCertaintyexplicitstrong endorsement -
In a protocol
Get at least 15 minutes of outdoor morning sunlight within an hour of waking to set circadian rhythm.
“at least 15 minutes of morning sunlight... within half an hour to an hour of waking up
Dosage15+ min within 30-60 min of waking; no sunglasses or contactsCaveatsUse full-spectrum light box if living in far northern climatesCertaintyexplicitstrong endorsement -
In a protocol Alternative
For people in dark climates like Greenland/Sweden, use a full-spectrum light box as substitute for morning sun.
“they have full spectrum light boxes you can use
Certaintyexplicitrecommendation -
In a protocol
Use breath work to downshift and calm the nervous system, including in the evening and morning.
“Do breath work, do stretching, yoga
DosageMorning and/or before bedCertaintypersonal onlypersonal use -
In a protocol
Hot Epsom salt bath with lavender oil before bed to relax and lower cortisol.
“My favorite is Epsom salt bath, lavender oil
DosageHot bath with Epsom salts and lavender oilCertaintypersonal onlypersonal use -
In a protocol
Add lavender oil to bath; it lowers cortisol (studied; used in J&J baby bath).
“lavender actually lowers cortisol. They've studied this
DosageIn bathCertaintyexplicitrecommendation -
In a protocol
Take magnesium glycinate at night to relax the nervous system and quiet the brain for sleep.
“Take magnesium at night, magnesium glycinate or threonine
DosageAt nightCertaintyexplicitstrong endorsement -
In a protocol Alternative
Magnesium threonate as an alternative form for nighttime sleep support.
“magnesium glycinate or threonine
DosageAt nightCertaintyexplicitrecommendation -
In a protocol
Eat protein and fat at dinner (not just carbs/sugar) to prevent overnight blood sugar drops and 2-4 AM waking.
“A good dinner with protein and fat, not a carb-rich dinner
DosageInclude protein and fat at dinnerCertaintyexplicitstrong endorsement -
Sponsor read
Add-on imaging scan looking for signs of hundreds of conditions across 14 organs including early cancer signs.
“One scan that can look for signs of hundreds of potential conditions
DosageAdd-on to Function membershipCaveatsAdditional costCertaintyexplicitstrong endorsement -
In a protocol
L-theanine (from green tea, without caffeine) helps create calm, relaxed state for racing minds at night.
“L-theanine is a great option, especially if your mind races at night
Certaintyexplicitrecommendation -
In a protocol
Reduce screen and bright/blue light exposure in the evening to avoid melatonin suppression.
“avoiding blue light at night
DosageReduce screens and bright lights in eveningCertaintyexplicitstrong endorsement -
In a protocol
Keep a cool sleep environment to support sleep quality.
“having a cool environment in your bedroom
Certaintyexplicitrecommendation -
In a protocol
Use blackout shades to keep bedroom dark for better sleep quality.
“having dark blackout shades
Certaintyexplicitrecommendation -
In a protocol
Don't eat sugar or refined starches late or before bed to prevent blood sugar crashes and night waking.
“don't eat sugar before bed
Certaintyexplicitstrong warning -
In a protocol
Practice yoga nidra/NSDR body scan to reset the nervous system.
“what Andrew Huberman calls a non-sleep deep rest, or often it's called yoga nidra
DosageBody scan practiceCertaintyexplicitrecommendation