Transform your sleep

We have distilled Andrew Huberman's renowned Sleep Toolkit into actionable items to transform your sleep.

In our last post, we told you about our latest feature, Actions Plans. Whether you’re training for a marathon, have finally nailed down the perfect workout schedule and supplement stack, or anything in between, we designed our new product, Action Plans to keep you on track and help you reach your full potential.

How It Works

Define Your Action Plan: Choose from Realize Me's library, inspired by some of the most popular minds in health and performance, or create your own custom action items.

Build a Community: ‘Circles’ bring the power of community and accountability to Action Plans. Join groups of people who support each other on the road toward a common goal, helping each other stay motivated and on track.

Realize Progress: Intuitive metrics and reporting let you track progress, share updates with friends, and determine if your Action Plan is working as intended.

Sleep Improvement Circle

Inspired by everyone's favorite neuroscientist, we've distilled Andrew Huberman's Sleep Toolkit down to actionable items that can transform our sleep habits. Users can join others who are taking a science-backed approach to getting more restful and efficient sleep.

Here’s a peek into some of the actions that are part of the Circle (there are 10 total); if you’re interested in participating and learning about the rest, join our Sleep Improvement Circle for an actionable approach to better rest.

Get sunlight in the morning

Morning sunlight exposure has numerous benefits for both mental and physical health. Sunlight, particularly in the morning, can help reset your body's internal clock, keeping your circadian rhythm in sync and promoting better sleep quality at night. Additionally, sunlight exposure boosts the production of serotonin, a neurotransmitter associated with improved mood and well-being.

Minimize overhead light exposure at night

Overhead light, especially bright or blue light, can interfere with your body's production of melatonin, the hormone responsible for regulating sleep. When exposed to overhead light at night, your body may interpret the light as daylight, disrupting your natural sleep-wake cycle and making it more challenging to fall asleep or maintain restful sleep.

Wait 90 minutes after waking before consuming caffeine

Adenosine is a neurotransmitter that promotes sleep. Caffeine acts as an adenosine blocker, meaning it binds to the same receptors that adenosine does. Waiting at least 90 minutes after waking up before consuming any caffeine allows the body to clear adenosine naturally in the morning and for cortisol to follow its regular pattern. This supports increased alertness and helps prevent an energy slump later in the day.