Self-experiment report: 4 days of viewing early morning sunlight, only dim warm lights in the evening plus a brief cold shower each morning (which I picked up some time ago as ' mental training', since I hate being cold) and the results were absolutely astonishing! I managed to shift my wake-up time to 2.5 hours earlier - waking up rested and before the alarm goes off, effortlessly. I've considered myself a night owl my whole life, or put differently -- I kept overestimating the "born this way" factors and underappreciating how truly malleable and adaptable these mechanisms are. The understanding is so empowering. It's incredibly exciting to see the tangible impact that Huberman Lab is bound to have across the globe through this cost-free education!
@Ornella definitely give it a try. I did it purely to get on an earlier wake-up schedule (without the alarm) and there was an immediate effect even after day 1. Not only that - after a few days I realized I had more energy and felt better overall, even though I had no problems on that front prior to my 'experiment', so went from very good to great! I highly recommend it if you can make it work with all other commitments.
@@amf2701 I can definitely relate, because I also applied these tips. I wake up with normal energy, and my energy just peeks into the morning. I used to feel a little drained or down sometimes and nap quite regularly. This is of course possible with work at home. My problem now is that my cortisol is so activated (is my conclusion) that I only sleep 3-4 hours per night at the end of my sleep block. Falling asleep, even after meditating, seems quite hard and staying asleep is also not the normal at the moment. I hope this is just temporarily, a transition I could call it, and I will get better sleep (and focus) after my body is used to this.
Andrew your podcasts have literally changed my life. I have been very interested on how the brain works. I didn’t know that my curiosity was going to improve my everyday life and my productivity. Thank you for your contribution. Your content is very easy to follow even when English is my second language.
This is wayyyyyyyyyyyyy better than Netflix, Hulu and any other subscription out there! Thank you Dr. Huberman for dedicating your time to creating these unique videos.
How to cure yourself from mediocrity? Watch a one hour meme compilation as soon as you wake then you'll feel the desire to tune on meaningfull videos, normaly enough this podcast will be your first choice until you're done with YT and you know get out there
@@adrianadelafuente9856 Outside of changing my light viewing habits, here is a list of behaviours that contributed to my situation: Trying to spend at least 2 hours outside everyday; In the evening, avoiding blue and overhead lights; Getting up everyday at approximately the same time regardless of the amount of sleep I got; Never spending time in bed when I don't need to; Cold water if showering in the morning, hot water if showering in the evening. Additionally, but maybe unrelated: Finding ways to free my mind of anything related to social media or the news, on occasion. I hope this helps you. Insomnia is such a personal problem, that I don't know if all of this applies to you, but I hope you get better.
1:01:24 shift work - as little light as possible when I want to sleep and bright lights (or natural light is better) when I want to be awake 1:03:10 if temp is increasing = GET LIGHT if temp is decreasing = AVOID LIGHT 1:18:50 - babies have much more sensitive optics. Their eyes aren’t developed so they don’t see well. Babies have a natural aversion to bright light so don’t take them out in direct sunlight 1:20:33 babies have 90 min altradian rhythms with body temperature. You can use phases of darkness and light to help encourage babies/small kids to sleep. 1:21:26 what helps - having room slightly colder when I want him sleeping (babies run hot anyway) I have to adjust to those 90 min cycles as well ⏰ CALM SLEEP VS. DEEP SLEEP most important thing = if you can’t sleep continuously. Try to maintain autonomic nervous system. For example NSDR (Non Sleep Deep Rest). Try to capture polyphasic sleep 1:30:17
And some autonomic regulation. it reduces the total amount of overall sleep you may need. Get as many phases of sleep as you can get. Try to mirror the babies sleep cycle 😴 At least from a neuro-chemical level, if you have non sleep deep rest it can help reset certain chemicals like dopamine. 1:25:47 get batches of sleep matched to 90 min cycles (or 2 or 3). Waking up in the middle of an altradian cycle can be negative and make you more tired. In summary: 1 - fractured sleep cycles are ok 2 - give yourself 2 anchors as a new parent - I.e. watch the sunrise and sunset for morning and evening sunlight- and use artificial light as needed (ESP important for the parent) 3 - stay calm with NSDR protocols 4 - try to sleep whenever you can
I could not agree more about the importance of understanding mechanism. I'm an addiction counselor and a huge part of my treatment program involves teaching people about addiction instead of just teaching them coping skills and the like. I've found that by helping them develop a fundamental understanding of the science of addiction they're much better prepared to deploy the tools i can give them to help. They also seem to be able to extrapolate from this basic understanding and end up asking me better questions from a more informed position.
The fact that there’s such a a educated man having the patience and time to explain it beautifully!!!! Always grateful and thankful. I wish you guys had a subtitles. For other people for me it’s hard to explaining it
I'm a shift worker (air traffic controller) from 10 pm to 6 am, and your advice on getting up and seeing sunlight (before sun goes down, I live outside Seattle) for me around 3:30-4:30 PM helped me tremendously, I can't thank you enough, I finally got my body on a predictable consistent schedule.
@@thepamo2812 I have the same schedule in a 3 shift system (port traffic controller) Saturday Evening to Saturday Morning (weekend 6PM-6AM then weekdays 10PM-6AM) Monday-Friday (2PM-10PM) 2 days off Monday Morning to Sunday Evening (weekdays 6AM-2PM then weekend 6AM-6PM) 5 days off For me it helped to always do what Dr. Huberman said (i did it automatically). I usually get up, take a shower and then instantly get on my bike and ride to the harbour and just sit there on a bench and look out onto the sea (Baltic sea). I only drink coffee during my early shift and only until noon. Another super important thing for me is earplugs and sleepmask (or blackout curtains) during nightshift and to keep the lights dimmed especially towards the end of the shift. I am gonna be honest though, for me early shift is the worst and I do just power through it XD
Hiya. I know this post was years ago now, but thought I'd give it a go. I'm also a shift worker in Seattle (wake at 5 p.m. and try to sleep by 10 a.m. the next morning). Now that it's winter, just wondering how your sleep is doing and wondering what you do for sunlight, which is setting ~4 right now.
Thank you for acknowledging that there exists the need for some people to work night shift. As an ER and ICU nurse, I get very tired of hearing most messages that state the best thing I can do is get on day shift as fast as I can. I have stayed on a night shift schedule for the last year and a half 7 days a week, even when off work, and it can work! I'm flipped exactly 12 hrs from most of the world.. But I do appreciate these tips for those days when I absolutely have to flip my schedule for important appointments and such. Love your podcasts! Thank you!!!
Same here! I wake up 1h earlier than I used to and spend the first half listening to him and taking notes on the balcony getting my morning Sun serving!
Dr. Huberman, in less than two hours you have solved my biggest problem. Three years ago, I went back to school at the age of forty, while balancing a full-time shift-work schedule, and being a lifelong insomniac. I never seemed to have any control over when I went to sleep, no matter how tired I was; which meant that I was always tired. As soon as I applied the techniques you described here, I've had no trouble getting to sleep at night. I can't thank you enough.
On a mission to watch all of your podcasts. I thought my attention span was shot but I am able to engage for the duration with facination. Neuroscience is my new passion! I cannot get over how intresting it is to me and I honestly don't think I could have realised this without your podcast. What a wonderful discovery.
TOPIC REQUEST: How sleep and diet, stress level affects hormones, and vice-versa? A checklist to go through to fix the issue? Thanks for all the info so far doc!
Maybe he is this kind of person that buys a series of the same shirt/pants that he likes, just to avoid thinking on what to wear every day... It could be also, that he recorded some of this podcasts in a row, the same day..
I can attest anecdotally to my circadian rhythm being reset when I go backpacking. When the sun sets and it gets cold I get so naturally sleepy and have the best sleep of my life even though it's only 8-9pm. Then the sun wakes you up at like 5-6AM and I'm able to jump out of my sleeping bag. Plus there's a tranquility to watching the sunrise while you make coffee and breakfast in the morning. edit: Damn your sub numbers are blowing up!
Completely agree! That's why this past year me my boyfriend and I have been going off grid camping more and more. Last week at a remote site there was a small cave in a huge rock that was set up pretty high. Put my small camp chair inside and watched the sun come up with my coffee. Cheers
I’ve been waking up about 2 to 3 hours earlier now after learning about this stuff for the past few weeks. I’m a chronic night owl/ over sleeper with insomnia..... and when it gets out of control, I get really depressed. I’ve been getting up and going Straight outside and sun gazing, walking, washing my car, (anything to keep me outside for a good while) as SOON as I wake up and it’s made such a world of difference 🙏🏻🥳🤗
Topic suggestion: Anxiety and how to handle it when trying to focus on a cognitive task. I find focusing literally impossible sometimes when I need to write a paper or read an article. Negative self-talk and anxiety clearly reduce my cognitive abilities, but say there’s a deadline, so it’s really hard to try and calm myself down and it might take a really long time. Or the anxiety just comes back or starts again when I return to whatever difficult task at hand. Also, can’t thank you enough for everything you’ve already taught us. You’re absolutely amazing! 💪
Using these mechanisms I have managed to shift my wake up time to 2 hours earlier. Waking feeling fresh. Through this podcast I discovered simple mistakes I had been making for years. This podcast is absolute gold. Thank you Dr Huberman 🙏
Usually, around my period I get brain fog, before and after; this is at least 2-3 weeks of daily brain fog in just 1 month. 3 days of viewing early morning sunlight just 10 mins before sunrise and around 5 mins after sunrise completely cured my brain fog. Thank you Andrew for the invaluable lessons you share, I am sure you will help thousands of people have better lives.
Those red pills: Cinnabar minerals or “zhu sha” are used as a sedative in traditional Chinese medicine. And cinnabar is bright red. But there have been some safety concerns in China about their use because it’s a form of mercury! Hope you solve the mystery :)
I came for this comment. Now I am thinking of experimenting with traditional herbs which my grandparents used to drink before bed. (Mediterranean herbs)
Life changing, power giving, Andrew Humberman must be viewed in the morning with sunlight, for you cannot sleep after this. You moved me to tears, recalling swing shift work (weekly morning, afternoon, night shifts) at age of 17, which destroyed my health. You give me power to heal and regain autonomy.
An authoritative discussion in everyday lexicon on this topic important to all humans to manage their energy by practicing these habits from this podcast. Great job, Dr. Huberman and thank you!
Huberman on any podcast has been life-changing gold. And I LOVE these discussions being formatted this way to really get into it! Thank you SO much for everything you’re doing to share this information in such an accessible way!
My 4-year-old son and I have started taking walks during sunrise every morning because of your shared knowledge. We do sunset whenever possible. We really appreciate it.
Another self study here. Been using Oura ring to track my sleep and was always low on REM sleep started viewing the sunset and it has now increased! Thank you for these awesome videos.
@@hubermanlab so then my only next question is: if I go to bed at 10ish why do wake up at 2am everyday? I learned else where it had to do with my cortisol levels?
This is my favorite channel of any kind, period. I feel empowered. Thank you Professor Andrew. People, no more questions about light through windows, please. He will flunk us all! (Did you see his reaction in the last video?) I did an experiment last week here in Los Angeles and measure light through an open window with a screen and then outside. Open window with a screen: 172,327 LUX. Outside: over 316,000 lux. (I love LA in the winter) My hypothesis: if a screen makes a difference, then maybe our eyelashes make a difference too so, I’ll make sure not to squint when the LUX count is lower outside. I have pics of the experiment but don’t know how to upload them here. (how come my comments are not showing up??)
@@Crepitom I know it sounds very high but I dId the measurements again this morning. Very cloudy morning. 7:11am was 1,546 lux outside. 7:25am was 12,595 lux outside. 7:58am was 155,754 lux "inside through an open window and the screen" and over 316000 lux outside. Have the screen-grabs but don't know how to upload them here. All that before 8am. I guess that's Los Angeles. I feel lucky in more ways than one. (I don't know what is wrong with my account. This is the 3rd time replying to @Crepito comment and it just does not show up)
@@alejandrotrevino6159 Maybe that’s due to the app / phone camera and direct sunlight, Wiki says maximum daylight is 120.000 lux.. but I don’t know. Was just outside, cloudy winter in Holland as usual 09:30 AM: 5000 lux haha.
I am a Merchant Marine Officer. We flight thousands miles from home, to places that we have to adopt at a demanding environment with abnormal night/day watches, ( 12 to 4 pm - 7 am, plus overtime 8 to 12 am etc ). All thise information are extremely usefull and i would like to dive into more, in order to be able to assist my colleagues. I can confirm that seaman experiencing serious side effects due to their hard working schedule, but also I can confirm that mechanisms mentioned by Dr. Huberman A. can actually support our Mental and Physical Wellbeing.
I always get so fucked up when I travel from the US to Europe but fine when traveling the other way. I thought it was only me, but apparently it’s a real thing. Thanks for the insight!
@@hubermanlab thank you so much for making these videos! I’ll definitely apply what I learned here on my next trips. Last time I went to Europe from LA I was miserable the whole trip, and I feel this will help tremendously 🙏🏻
#4 find your minimum temperature -we tend to be sleepy when our temperature is falling -circadian rhythm is about temperature rise and fall -a group of neurons over the top of the mouth, called suprachiasmatic nucleus, which generates a 24 hour rhythm, is matched to external dark cycle -diurnal schedule: awake when the light is around and sleep when it is dark -eyes are the two brain parts -100,000 Lux exposure before 10 AM is what we need -exposure to afternoon sun prolongs the tolerance to be exposed to artificial light in the evening -research: two days of waking up with the sun light and not being exposed to artificial light resets the melatonin and circadian rhythm -you don’t have to travel to get jet lagged; mobile phones, waking up at different times of the day, exercising in a chaotic regime -jet-lag shortens the life -traveling westward on the globe is easier than eastward because falling asleep later is easier -jet-lag has two elements: travel fatigue and time zone jet-lag -temperature minimum is about 90-120 minutes before waking up -if there are different wake up times take average of the last five -the time of temperature minimum is the absolute reference point for shifting circadian clock -being exposed to light for six hours after temperature minimum leads to go to bed earlier -by knowing the time of temperature minimum one can shift the cycle by light, also by exercising -fatigue is physical exhaustion -sleepiness is feeling like falling asleep anytime -viewing light, exercise and eating in the four to six hours before your temperature minimum will delay your clock while eating, viewing sunlight and exercising in the fourth six hours after your temperature minimum will advance your clock(you will feel like going to bed earlier) -1 to 3 hours per day, sleep can be shifted this way -light is the primary way to shift the circadian clock -one should eat within the local meal time it is no good to stay at the primary meal time set. -the pineal gland makes the hallucinogenic molecule DMT -if the duration of the travel is less than three days you can stick to the home schedule; eating, sleeping -exercising at the same time of the day is a way to cope with jet-lag -shiftwork: if less than 14 days one should stick to the sleep time including weekends -blue blockers are no good at the time to be alert -according to the temperature minimum approach if the temperature is decreasing avoid light, if it is increasing apply -late night shifters also should be exposed to sunsets and sunrises
The best thing I liked about last 4 episodes I've watched so far is that, not a single time you asked viewers to pay money or donate, instead just like, subscribe and support the sponsors. That itself shows your intent and content is genuine. Thank you very much. Namaste 🙏
Thank you both for the important work you do! I always wanted to learn to weld. Maybe someday. And thank you for your note. Keep me posted as you see fit. -Andrew
Andrew, I've been listening to your various talks for over a year. I really appreciate how accessible you make the information, and also share the practical use of the information. It's so refreshing to have information that is validated. Keep up the great work!
Your podcast is truly a game changer for me! I was wondering, could you please talk about “eye floaters”? I know a lot of people (myself included) struggle with these, from a young age.
Started watching from the first episode. Tremendous changes in my daily routine. I am so grateful to have found this channel. Though I am not a science or highly intellectual person, I understand, assimilate and try the different protocols and tools provided. All I can say is Thank you. You are a gift to humanity.
I'm a rotating shift worker and I made a lot of notes during this podcast. I will try to come up with the best 'game plan' so to speak. Suppliments are a last resort for me. I plan to focus more on changing behaviour and healthy active lifestyle. Very informative. Thanks!
31:50 how to figure your temperature minimum 32:55 use your temperature minimum to shift circadian clock 40:25 ease jet lag by keeping track of time back home
TOPIC REQUEST: Hey Dr. Huberman. I'm wondering if you will eventually touch on the ADD/ADHD brain. Sleep patterns. The difference in presentation between female and males; childhood diagnosis vs undiagnosed. And ways to work with the worst symptoms. Thank you
I was very stressed this week end and I usually can't get much sleep when I'm in that state of mind. I implemented all of the suggestions about light, used the double inhale technique every time I felt my heart rate go up and to my surprise, I had regular 8 hours sleep nights. This information is truly incredible! Thanks for what you do
i am the "flipped" guy. i watch the sunset most days while i start work, i wake before my alarm daily, cant sleep in past it. i get up and go to the gym 3 times a week, come home, eat once, and after starting work and watching that sunset i notice i get tired about 2 hours after, but only for a brief period. it is very tough on weekends and hard to sleep at 5am as the light is coming back up here in Australia. This is such a great thing you are doing, and i am a big fan of your ambition.
So heartened to hear you are partnering with Thorne! This is one of my favorite supplement companies for quality and purity. I don't love tons of supplements, and although Thorne is a bit spendy, I really believe it's worth it for the quality. The discount is much appreciated, but more so is your sharing of life-changing information. Thank you Dr. H.
Dr. Huberman, question: You mention getting 100K lux before 9-10am. Is that over a certain duration of minutes? Or on a cloudy day, when my light meter measures 10K lux, would I need to get 10K lux for 10 minutes to accumulate 100K? (Btw... Thanks sooo much for this podcast, it's my new favorite! I've improved my sleep hygiene dramatically since I found it.)
Eric, I share your impression that something crucial seems to be missing here (for reference, this is around 11:04 into the videl). 3K lx (e.g. on a cloudy day) over 5 minutes can hardly (?) have similar effect size as the same intensity over 15 minutes. @Andrew Huberman - any insight?
Same question. Need the time frame to understand how to accumulate. 10k lux/ 1 minute- accumulates to 10 min being 100k lux? Or 10k lux/ 10 secs so looking at 10k for for 100secs is enough to set the clock? I realize this won't be a simple sum, but maybe there is a rough expirimental graph- like students looking at x lux needed y time to get a cortisol peak (as a proxy for whether the ncl. Suprachiasmaticus was sufficiently triggered to "set" the clock) or you may have something better than cortisol peak. How do you measure it normally? Functional MRI? Checking natural waking and sleeping times?
1:07:45 Thanks so much for easing our minds about this ‘sleep debt’ concept! It only adds to more anxiety and less sleep. It makes more sense that our biological systems evolved to be more forgiving when experiencing occasional sleep disturbances.
Thank you so much. I'm a night shift worker in the health care field and it is hard to find help for issues we know are affecting us. I do 5 on 5 off, and used to switch day and night every 5 days. I now just stay on the night pattern and am sleeping better ( as proved by my fitbit!). Thank you. I'm looking to get out of it after 17 years of doing it
Love these multiple in-depth episodes focused on one or related topics Dr Huberman! Gets me hooked because I get a better understanding of sleep, circadian rhythm, light & temp instead of surface skimming subjects. Know how something works gives us the power to adjust solutions to best suit our individual needs. Just subscribed!
I started binge listening to your podcast on Spotify, after I heard an interview of you on Joe Rogan's show. I've had terrible issues with sleep growing up and just figured I was screwed. It's only been two nights, but the simple changes to my light exposure (getting 100k lux within a few hours of my temperature minimum, dim lights/screens in the evening if at all, orange/red and low placement of lights in the evenings) has now given me two of the best nights of sleep I have ever had. I normally wake up and it's a hellish nightmare trying to roll out of bed. I'm now waking up feeling totally alert, it's almost eerie. I can't remember the last time I didn't have the sluggish exhausted feeling hanging over me all day every day. I've also decided to cut back on alcohol intake to help with this. Recommending your show to everyone! Taking lots of notes and making lifestyle adjustments
Topic request: Irrational anxiety For example social anxiety , why when rationally we know a social situation is none threatening , does our mind and body over ride the rational thinking and send us into a fight/flight/fear state Love your videos dude
I'm really, really grateful for this info! I have had sleep problems the last few years, and viewing sunrise and sunset every day lately has really helped me wake up earlier and get sleepy at 10 pm.
About the 100K Lux per morning goal, what exposition time are we talking about? And then how do you "Add them up"? 100K for one minute? So I can look at a 10k lux sky for 10 minutes? - Thanks!
I downloaded Light Sensor Counter from Play Store. It calculates the average lux as the timer runs. You can check the average after a minute and divide 100k by that number to determine the minutes required - i could be wrong but it sounds right to me. Edit: i checked the app and it does not calculate the average, apologies for this. You can approximate it however, because there is a graph that creates a trend line of the lux - i got a good sample with 30 seconds and a steady held phone.
In a previous episode he said 2 to 10 minutes outside in the morning should do. The time and the lux are NOT proportional. So a window diminishes by half the intensity of sun light, but you need about 50 times the exposure to equate the time spent outside Hope this helps
What role happiness plays in modulating our hormones, neurology, body systems? I come from a tropical country, migrated to northern hemisphere where winters are very cloudy. My body was able to take on anything, stressful work, sleep on time, wake up rested. Sure there were down days but in general I was content and excited about life, and my health was balanced. Then I went through a break up, then lost my job, then lockdowns, and everything came crashing down. From enjoying putting on winter jackets, I started to deeply miss the warm weather of my country land (for the first time). And Panic attacks, anxiety, down the hole from there. I love your podcasts and follow as much as I can to change my mind using my body, but I also have a belief, our body is a miracle, and if you are generally satisfied and excited with life, it automatically balances everything, even with low light exposure, not eating super healthy et al. I think Serotonin is the ultimate key for all balance. This is why meditation helps, as it makes us not wanting more and more but rather being peaceful and content, producing serotonin, producing Melatonin, and a good sleep, and everything else that comes with a good sleep.
Jetlag adjustment (40:15) Tiny tip -- actually, many smart phones now have a RoamingClock feature (Lock screen --> Clock --> Roaming clock) or alternatively you can install an app like DualClock.
Pr. Huberman, please make an episode on productivity and procrastination. I already sleep well, but being a student during the lockdown in Germany is unbearably tough. I seem to be ready to do literally anything but study. HELP!
I'm about to embark on a year's commitment to work an overnight (11pm to 7am) shift. The discussion of how to maintain optimal health while working the so-called, graveyard shift is a fascinating subject that is of vital importance. I'm looking forward to practicing your suggestions in the coming year.
Andrew, they SHOULD have consulted you at the design phase. I'm sure things will be better for us all if they had. Ha! And just like you tell us "please, don't eat cardboard", we tell you "please, don't get hit by a bus". This information and tools are changing my life for the better. There's still much too much to discover. Thank you!
I can't like this video because then it shows up in my UA-cam Music playlist, but I will comment on every video to support the channel! I watched this podcast despite not being a parent, not having shift work, not being elderly, etc. and I am so glad that I did. I'm watching all of these in chronological order. Got a long way to go, but every moment is valuable. Thanks for everything, doc!
I highly recommend checking out a book called ‘Secrets of the Baby Whisperer’ by Tracy Hogg. She proposes the EASY system (eat, activity, sleep, you time) to get your baby on a schedule, and I found it to be a life saver with my son. Really terrific advice in that book. After listening to this lecture, I realize the schedule she proposes is probably in line with the baby’s rhythm of ultradian cycles. Also, her suggestion for night feeding without waking the baby worked really well. I hope it helps you. Enjoy parenthood! ❤️
Just finished listening to this episode,.. and as a Belgian living in Santiago, Chile with kids studying in Boston and SFO, international traveling West-, East-, North- and Southbound used to be part of my normal life (before Covid), and it is totally true that by far, the worse jetlag is after eastbound flights (and getting worse as you age). Your scientific explanation of jetlag just made sense of it all.
Another great episode. I really like the way your doing the podcast, hearing to the same topics into more detail every single time has enhanced my understanding and learning. I think we all need to make an effort to listen to all even if we think a part is not of our interest because somewhat everything relates. I admire you so much and appreciate so much you are doing this. You’ve become a role model and thanks to it I’m definitely getting myself into the neuroscience worlds after finishing my psychology course. I’m 20 and a psychology student.
A friend sent me your interview with the Rich Roll podcast right before you launched your own. I’ve been tuning in every week and making the effort to view the sunrise and sunset daily. I can’t tell you how much of a difference it is already making. I am sleeping noticeably better, waking up earlier (it’s almost a problem because I don’t know what to do with myself just yet!), and I am increasingly and pleasantly alert during the times of day I wish to be alert. Thank you so much for your work, and sharing this with all of us 🙏🏻
The segment about minimal temperature is eye opening, while being injured I only woke up from bed after 4 hours of being awake and only then I would be exposed to sunlight, and I never understood why I always woke up 30 minutes to 2 hours before the time I wanted until now, thank you so much!
Dr. Huberman, we appreciate your generous sharing of knowledge. We’d love more information on cognitive improvements from various aspects such as creativity, memory, problem solving, strategy, etc. If we can combine these with neuroplasticity discussed previously, we’d be able to achieve higher personal growth and fulfill more potentials.
I'm in Europe and adopted the same routine on the last four Mondays. It's even in my calendar! I started to experimented early light bet 4-6 hours after my temperature minimum, cold shower in the morning, warm shower before going to bed and I was able to switched my circadiam rhythm for 2.5hours. Amazing!!! Keep planing to do everyday. Thank you Andrew for being the channel of all this wonderful information. Looking forward for your next episode!
And much easier on the ears. I found dr gregor’s over enthusiastic voice too annoying so I bought his hard copy books even though I had them on audible Back to you Dr Huberman, thank you so much for sharing your knowledge with us, and I love your presentation. Hope we get to meet your dog one day, his snoring made me so happy🐾🐾
I want to make sure I'm understanding how to apply phase shifting correctly. 1) If I view light within the 4 hours before my temperature minimum, I will delay my internal clock. Ex. My temperature minimum is 6am, I view light at 2am, then I will want to go to bed LATER the next day. 2) If I view light within the 4 hours after my temperature minimum, I will advance my clock. Ex. My temperature minimum is 6am, I view light at 10am, I will want to go to bed EARLIER the next day. Is this correct? If this is the case, how would one maintain a regular sleeping schedule? It seems like there's an 8-12 hour window that involves shifting sleep patterns if one views light. I want to make sure I am interpreting this correctly because it seems rather counterintuitive and also incredibly useful. I feel like I'm missing something. Love all the content btw. I really hope you inspire more scientists to produce content in the same manner. You're crushing it Doc! :)
Andrew! Loving this series man. I’m taking copious notes on every episode. Can you talk more about how to tap into your circadian rhythm 90 min workflow? Expand on it a bit and how to figure it out. Thanks!!
@@hubermanlab Hey Andrew, can you talk about what to do when you inevitably fuck up your sleep schedule? As a college student, on Friday nights, to be social, I usually stay up until like 3 am (instead of 12). Should I sleep in or maintain my regular waking time (9 am) on Saturday morning?
I thought to myself "Who the hell would fall asleep at a lecture with this guy!!" then I tried switching back to 1 times playback speed out of curiosity. Andrew I love these and I will never tire of them they have changed my life, and they have also taught me how impatient my brain is. 1.5 times speed = ideal
What is the calculation for lux absorbed? For example, to "get" 100,000 lux what is the amount of exposure time needed at different lux "levels". It was explained that it is not linear, but how can we know we have "received" X amount of lux?
Mike, yes, you are right, my search results say " Lux " is the intensity human eyes can receive, it is NOT the amount of light energy. From Andrew example given at @11:50: the phone screen of 500-1000 Lux, needs 100 minutes to receive 100K Lux; so I assume Andrew's time unit is " Minute ". However we'd better have Andrew clarify such " collection of Lux " definition.
Great man!Italy needs men like Andrew..!I’m delighted to listen to this podcast..Many of the practices he advice changed positively my whole life..I really love this man..I’ll try to do my best to share this content and spread it as much as possible..🙏🏻🇮🇹
Good morning Dr. Andrew Huberman - As always your podcast is on my "Things to do Monday Morning". Love the subject matter, the way you cover the topics, explanations, the reference points on timeline, and ability to reference items easily by thread with subject matter referenced. As always YOU ROCK! Thank you for taking the time to educate us on the how the Nervous system works (or doesn't).
45:00 through 46:00 Rant Alert! The good doctor starts refuting logically, then just gives in and rants for a bit at the 'theorists':) This format is so much better than interviews - some deep science, no interruptions, and smatterings of self talk :)
im currently watching at 5:43 am, woke up at 4pm...Not yet feeling tired and am gonna have to fight sleepiness to fall asleep at a reasonable time. I also have to leave my house to get sunlight return then leave again to get sunset light. I am not looking forward to either.
I was very stressed this week end and I usually can't get much sleep when I'm in that state of mind. I implemented all of the suggestions about light, used the double inhale technique every time I felt my heart rate go up and to my surprise, I had regular 8 hours sleep nights. This information is truly incredible! Thanks for what you do
Would love to hear more about the HPA Axis and how cortisol effects different areas of the brain; and how this correlates particularly with stress and depression. Thanks Professor!
I’m one of those people who choose bliss as a way of life.This podcast adds immensely to that bliss. Monday just got more exciting. Lundi Learning! TGIM! Thank you Dr Huberman and team!☀️
This question is about the hot flushes experienced in menopause (night sweats) or perhaps as a consequence of thyroid functioning (?). Any way to use biology to fix these? They are so debilitating to millions of women. Thank you.
I wonder if those temperature variations are linked to the trouble sleeping so many peri-menopausal women experience. And how do we use behavioural mechanisms to cope/shift our biolog?
I'd love to see research into this too! I have both hypothyroid & menopause symptoms. Hot flushes sometimes preceded by intense cold shivers that wake me every 90 minutes throughout the night. A bad night's sleep also gives me high fasting blood sugar when I get up. I've noticed that there is a link between poor sleep, blood sugar, hot flushes/night sweats and also thyroid medication (levothyroxine). I've been trying to work it out for 2 and a half years in the hope I could find answers for myself, and for the entire female population! I've switched from keto to paleo to vegan, all to see if there's a connection. My research continues...
Anecdotal- I went to the big island of Hawaii for a 3 week camping trip and severe night sweats and daytime hot flashes disappeared the second I landed. Zero for the entire 3 weeks. Night sweats returned 3 weeks after retuning home (Seattle area), but very mild, and only one or two daytime hot flashes (while exercising) since I’ve been home (3.5 months). So we should all move to Hawaii! Or perhaps it was the camping, however first 3 nights I was in a hotel. Yet OUTSIDE almost the entire daytime.
I spent my last six years of nursing working just night shifts. I believed it was just a issue of powering through , of mind over matter! How wrong! I am so much better since quitting not just night shifts but stressful nursing too. I am so glad of the information you provide here for shift workers, to offset some of the damage incurred. Thank you so very much.
Thank you so much professor, 15 minutes in and already I see you addressed my (and probably others) question from last time! Thank you!!! Leaving the question below in case people are curious: --- Hi professor, Could you please touch on the understanding of ‘chronotypes’ in the current literature and emerging science? In the Power of When (Breus, 2017), Breus assigns different names to people with certain circadian rhythms. For example, the Bear (55% of the population), are solar sleepers with a healthy sleep drive. The idea being that when you know your chronotype, you can change your schedule to fit your ‘natural’ rhythms. For example, the Bear should wake-up at 7am and go to bed at 11:10pm, as opposed to the Lions (aka early birds), who should wake up at 6am and go to bed at 10:10pm But doesn’t this contrast with the idea that you should be waking up around the sunrise (low solar angle), and exposing your eyes to it to set the circadian rhythm? Whereas my understanding of what you’ve taught us so far is that circadian rhythms can be set through consistency (w/ the sunrise viewing outside, sunset viewing outside and plenty of time outside during the day being the best), the other suggestion is that these circadian rhythms are set and you should change your habits to accommodate them. Are these contrasting views or am I missing something? Thank you so much for any clarity on this!
we all love this guy, right? powerful tools for everyone. I've always had problems with waking up. I feel more in charge now than i`ve felt all my life. thanks a lot, Andrew.
Self-experiment report: 4 days of viewing early morning sunlight, only dim warm lights in the evening plus a brief cold shower each morning (which I picked up some time ago as ' mental training', since I hate being cold) and the results were absolutely astonishing! I managed to shift my wake-up time to 2.5 hours earlier - waking up rested and before the alarm goes off, effortlessly. I've considered myself a night owl my whole life, or put differently -- I kept overestimating the "born this way" factors and underappreciating how truly malleable and adaptable these mechanisms are. The understanding is so empowering. It's incredibly exciting to see the tangible impact that Huberman Lab is bound to have across the globe through this cost-free education!
Need to do this, thanks for your feedback 🙏
@Ornella definitely give it a try. I did it purely to get on an earlier wake-up schedule (without the alarm) and there was an immediate effect even after day 1. Not only that - after a few days I realized I had more energy and felt better overall, even though I had no problems on that front prior to my 'experiment', so went from very good to great! I highly recommend it if you can make it work with all other commitments.
@@amf2701 I'm having almost the same experience
@@amf2701 I can definitely relate, because I also applied these tips. I wake up with normal energy, and my energy just peeks into the morning. I used to feel a little drained or down sometimes and nap quite regularly. This is of course possible with work at home.
My problem now is that my cortisol is so activated (is my conclusion) that I only sleep 3-4 hours per night at the end of my sleep block. Falling asleep, even after meditating, seems quite hard and staying asleep is also not the normal at the moment.
I hope this is just temporarily, a transition I could call it, and I will get better sleep (and focus) after my body is used to this.
Wonderful to hear this. Thank you for your willingness to embrace scientific protocols, and for your interest in science! Best wishes,
Andrew
I appreciate the timestamps so much!!
People asked and we oblige. This channel and the information is for you!
Andrew your podcasts have literally changed my life. I have been very interested on how the brain works. I didn’t know that my curiosity was going to improve my everyday life and my productivity. Thank you for your contribution. Your content is very easy to follow even when English is my second language.
@@patriciaclaspell8471 ⁹999999999999999ii99i99999999o99i9i9i9i⁹i⁹i9i99
@@hubermanlab o
@@yisbout thx for the clarification
The only podcast where I have to take notes!
Where I WANT to take notes!
Same
Same here! You are not alone....Its fascinating!
I recommend Jocko Podcast
I take notes too. I love this.
This is wayyyyyyyyyyyyy better than Netflix, Hulu and any other subscription out there! Thank you Dr. Huberman for dedicating your time to creating these unique videos.
Yep! Netflix has been out of the window for a while for me too :) This podcast is fascinating!
Definately agree
How to cure yourself from mediocrity?
Watch a one hour meme compilation as soon as you wake then you'll feel the desire to tune on meaningfull videos, normaly enough this podcast will be your first choice until you're done with YT and you know
get out there
Yesss!!! Can't get enough 🥰🙏🏼
Breaking bad was better
This podcast made me a morning person, which is astonishing after years - decades even - of struggling with insomnia.
Wonderful to hear!
how exactly did you achieve this? been getting bright light exposure in the morning and dark lights at night and still have horrible insomnoa
@@adrianadelafuente9856 Outside of changing my light viewing habits, here is a list of behaviours that contributed to my situation: Trying to spend at least 2 hours outside everyday; In the evening, avoiding blue and overhead lights; Getting up everyday at approximately the same time regardless of the amount of sleep I got; Never spending time in bed when I don't need to; Cold water if showering in the morning, hot water if showering in the evening. Additionally, but maybe unrelated: Finding ways to free my mind of anything related to social media or the news, on occasion.
I hope this helps you. Insomnia is such a personal problem, that I don't know if all of this applies to you, but I hope you get better.
@@adrianadelafuente9856 Stop taking caffeine, but start cutting slowly...
@@adrianadelafuente9856 its not just the light part! Diet and exercise timing and quality is equally important.
1:01:24 shift work - as little light as possible when I want to sleep and bright lights (or natural light is better) when I want to be awake
1:03:10 if temp is increasing = GET LIGHT
if temp is decreasing = AVOID LIGHT
1:18:50 - babies have much more sensitive optics. Their eyes aren’t developed so they don’t see well.
Babies have a natural aversion to bright light so don’t take them out in direct sunlight
1:20:33 babies have 90 min altradian rhythms with body temperature. You can use phases of darkness and light to help encourage babies/small kids to sleep.
1:21:26 what helps - having room slightly colder when I want him sleeping (babies run hot anyway)
I have to adjust to those 90 min cycles as well ⏰
CALM SLEEP VS. DEEP SLEEP
most important thing = if you can’t sleep continuously. Try to maintain autonomic nervous system. For example NSDR (Non Sleep Deep Rest). Try to capture polyphasic sleep
1:30:17
And some autonomic regulation. it reduces the total amount of overall sleep you may need. Get as many phases of sleep as you can get.
Try to mirror the babies sleep cycle 😴
At least from a neuro-chemical level, if you have non sleep deep rest it can help reset certain chemicals like dopamine. 1:25:47 get batches of sleep matched to 90 min cycles (or 2 or 3). Waking up in the middle of an altradian cycle can be negative and make you more tired.
In summary:
1 - fractured sleep cycles are ok
2 - give yourself 2 anchors as a new parent - I.e. watch the sunrise and sunset for morning and evening sunlight- and use artificial light as needed (ESP important for the parent)
3 - stay calm with NSDR protocols
4 - try to sleep whenever you can
I could not agree more about the importance of understanding mechanism. I'm an addiction counselor and a huge part of my treatment program involves teaching people about addiction instead of just teaching them coping skills and the like. I've found that by helping them develop a fundamental understanding of the science of addiction they're much better prepared to deploy the tools i can give them to help. They also seem to be able to extrapolate from this basic understanding and end up asking me better questions from a more informed position.
100%, knowing the mechanisms behind anything like that is a big advantage. Your doing good, and important work in society. Thanks and keep it up.
Agreed!
Thank you for your work. Knowledge is power!
What sources of information would you recommend for a person that has an addiction? Independently of which addiction they suffer from.
Exactly this. Changed my life!
The fact that there’s such a a educated man having the patience and time to explain it beautifully!!!! Always grateful and thankful. I wish you guys had a subtitles. For other people for me it’s hard to explaining it
There are subtitles. Look in the top right corner and you'll see CC.
Click on this icon and subtitles appear. I hope this helps.
My pleasure.
I'm a shift worker (air traffic controller) from 10 pm to 6 am, and your advice on getting up and seeing sunlight (before sun goes down, I live outside Seattle) for me around 3:30-4:30 PM helped me tremendously, I can't thank you enough, I finally got my body on a predictable consistent schedule.
I'm on this shift schedule any other tips from first hand experience
@@thepamo2812 I have the same schedule in a 3 shift system (port traffic controller)
Saturday Evening to Saturday Morning (weekend 6PM-6AM then weekdays 10PM-6AM)
Monday-Friday (2PM-10PM)
2 days off
Monday Morning to Sunday Evening (weekdays 6AM-2PM then weekend 6AM-6PM)
5 days off
For me it helped to always do what Dr. Huberman said (i did it automatically). I usually get up, take a shower and then instantly get on my bike and ride to the harbour and just sit there on a bench and look out onto the sea (Baltic sea).
I only drink coffee during my early shift and only until noon.
Another super important thing for me is earplugs and sleepmask (or blackout curtains) during nightshift and to keep the lights dimmed especially towards the end of the shift.
I am gonna be honest though, for me early shift is the worst and I do just power through it XD
thanks for your comment. I am trying to make my night shift health better
Hiya. I know this post was years ago now, but thought I'd give it a go. I'm also a shift worker in Seattle (wake at 5 p.m. and try to sleep by 10 a.m. the next morning). Now that it's winter, just wondering how your sleep is doing and wondering what you do for sunlight, which is setting ~4 right now.
When you catch sunset, do you go back to sleep if you work at 10pm?
Thank you for acknowledging that there exists the need for some people to work night shift. As an ER and ICU nurse, I get very tired of hearing most messages that state the best thing I can do is get on day shift as fast as I can. I have stayed on a night shift schedule for the last year and a half 7 days a week, even when off work, and it can work! I'm flipped exactly 12 hrs from most of the world.. But I do appreciate these tips for those days when I absolutely have to flip my schedule for important appointments and such. Love your podcasts! Thank you!!!
Spending Monday morning with Andrew and a coffee after my sunrise walk has become a welcome tradition - starting the week on a high note !👌🏻🙏🏻
Have a great day. Good luck with your challenges ahead. 👋
Yessss! Same here!
Same! Morning and afternoon walk
Same here! I wake up 1h earlier than I used to and spend the first half listening to him and taking notes on the balcony getting my morning Sun serving!
Dr. Huberman, in less than two hours you have solved my biggest problem. Three years ago, I went back to school at the age of forty, while balancing a full-time shift-work schedule, and being a lifelong insomniac. I never seemed to have any control over when I went to sleep, no matter how tired I was; which meant that I was always tired. As soon as I applied the techniques you described here, I've had no trouble getting to sleep at night. I can't thank you enough.
That is very gratifying to hear James. I'm happy to know the information is of value. I'm also grateful for your feedback.
Best wishes,
Andrew
“I wasn’t a consultant at the design phase”
Haaha you legend. Keep up the good work!!!
I laughed a lot at this phrase as well
Same here lol, literally chuckled out loud at that point. Love the dry humor smoothly interspersed through his podcasts; right up my alley.
On a mission to watch all of your podcasts. I thought my attention span was shot but I am able to engage for the duration with facination. Neuroscience is my new passion! I cannot get over how intresting it is to me and I honestly don't think I could have realised this without your podcast. What a wonderful discovery.
TOPIC REQUEST: How sleep and diet, stress level affects hormones, and vice-versa? A checklist to go through to fix the issue? Thanks for all the info so far doc!
Andrew, you are such a wonderful human being
Shift work has been destroying my health. Happy to have found this now
Dr. Huberman needs a t-shirt that says, I am not a medical doctor, so I do not prescribe things, I am a professor, so I profess things!!😁✌🏽
Ha! And no frogs were harmed during the telling of this joke.
Bahahaha!!😁✌🏽👍🏽🌺
Maybe he is this kind of person that buys a series of the same shirt/pants that he likes, just to avoid thinking on what to wear every day... It could be also, that he recorded some of this podcasts in a row, the same day..
Worked for Einstein, why not Huberman? Anyways, he looks awesome!! Kinda got a Jonny Cash of neuroscience thing going!!🤩👍🏽😁✌🏽
@@winbalingit8502 indeed, I thought on Einstein's style... And yes, definetly, very attractive specially for all the sapiosexual ones 😊
love the casual humor thrown in inbetween. very much appreciated :) you are really good at this! iam so glad you are doing this. Thanks a mill!
I can attest anecdotally to my circadian rhythm being reset when I go backpacking. When the sun sets and it gets cold I get so naturally sleepy and have the best sleep of my life even though it's only 8-9pm. Then the sun wakes you up at like 5-6AM and I'm able to jump out of my sleeping bag. Plus there's a tranquility to watching the sunrise while you make coffee and breakfast in the morning.
edit: Damn your sub numbers are blowing up!
I agree 🙂👍
Completely agree! That's why this past year me my boyfriend and I have been going off grid camping more and more. Last week at a remote site there was a small cave in a huge rock that was set up pretty high. Put my small camp chair inside and watched the sun come up with my coffee. Cheers
YESSSSSSSS!!!! I get so excited every time I get this notification. THANK YOU!!! Looking for Monday Mornings Sir!!👍🏽💪🏽🤘🏽☝🏽🤑
Same!
Ditto
Yep!
I’ve been waking up about 2 to 3 hours earlier now after learning about this stuff for the past few weeks. I’m a chronic night owl/ over sleeper with insomnia..... and when it gets out of control, I get really depressed. I’ve been getting up and going Straight outside and sun gazing, walking, washing my car, (anything to keep me outside for a good while) as SOON as I wake up and it’s made such a world of difference 🙏🏻🥳🤗
Topic suggestion:
Anxiety and how to handle it when trying to focus on a cognitive task.
I find focusing literally impossible sometimes when I need to write a paper or read an article. Negative self-talk and anxiety clearly reduce my cognitive abilities, but say there’s a deadline, so it’s really hard to try and calm myself down and it might take a really long time. Or the anxiety just comes back or starts again when I return to whatever difficult task at hand.
Also, can’t thank you enough for everything you’ve already taught us. You’re absolutely amazing! 💪
I’m not a doctor but taking Magnesium Glycinate helped me a lot
schedule your tasks, meditate every day for at least 10 minutes and read the power of now by eckhart tolle.
Using these mechanisms I have managed to shift my wake up time to 2 hours earlier. Waking feeling fresh. Through this podcast I discovered simple mistakes I had been making for years. This podcast is absolute gold. Thank you Dr Huberman 🙏
Usually, around my period I get brain fog, before and after; this is at least 2-3 weeks of daily brain fog in just 1 month. 3 days of viewing early morning sunlight just 10 mins before sunrise and around 5 mins after sunrise completely cured my brain fog. Thank you Andrew for the invaluable lessons you share, I am sure you will help thousands of people have better lives.
Thanks!
Those red pills: Cinnabar minerals or “zhu sha” are used as a sedative in traditional Chinese medicine. And cinnabar is bright red. But there have been some safety concerns in China about their use because it’s a form of mercury! Hope you solve the mystery :)
cool pinpointing of his long ago acupuncturist's pills - kudos!
yeah seriously thank you @sw99up !!!!! i was hoping someone would answer this ASAP! THANK YOU!
Thanks, that's fit in the no miraculous pill speech of a Huberman. Hope he mention that soon
I came for this comment. Now I am thinking of experimenting with traditional herbs which my grandparents used to drink before bed. (Mediterranean herbs)
Thank you very much! I also came to the comments just for this!
Life changing, power giving, Andrew Humberman must be viewed in the morning with sunlight, for you cannot sleep after this. You moved me to tears, recalling swing shift work (weekly morning, afternoon, night shifts) at age of 17, which destroyed my health. You give me power to heal and regain autonomy.
An authoritative discussion in everyday lexicon on this topic important to all humans to manage their energy by practicing these habits from this podcast. Great job, Dr. Huberman and thank you!
Thank you Dilip. I appreciate you, and your feedback!
UA-cam comment section here seems like university corridoors😄
Flying to Europe in 7 days. Using your tips to beat jetlag. Wish me luck.❤❤❤❤ Thanks for sharing your wisdom doc.
Huberman on any podcast has been life-changing gold. And I LOVE these discussions being formatted this way to really get into it! Thank you SO much for everything you’re doing to share this information in such an accessible way!
Yes, yes and yes!!
which tools did you implement in your daily life?
My 4-year-old son and I have started taking walks during sunrise every morning because of your shared knowledge. We do sunset whenever possible. We really appreciate it.
My new favorite Podcast... Mondays will never be the same now 🙏
Another self study here. Been using Oura ring to track my sleep and was always low on REM sleep started viewing the sunset and it has now increased! Thank you for these awesome videos.
Terrific to hear that. Thank you for sharing. And for your interest in science!
@@hubermanlab so then my only next question is: if I go to bed at 10ish why do wake up at 2am everyday? I learned else where it had to do with my cortisol levels?
This is my favorite channel of any kind, period. I feel empowered. Thank you Professor Andrew.
People, no more questions about light through windows, please. He will flunk us all! (Did you see his reaction in the last video?) I did an experiment last week here in Los Angeles and measure light through an open window with a screen and then outside. Open window with a screen: 172,327 LUX. Outside: over 316,000 lux. (I love LA in the winter) My hypothesis: if a screen makes a difference, then maybe our eyelashes make a difference too so, I’ll make sure not to squint when the LUX count is lower outside. I have pics of the experiment but don’t know how to upload them here. (how come my comments are not showing up??)
That is very high, not sure if accurate. Inside here (northern europe) max 500-1000 lux inside, outside maybe 20.000 lux.
😆
@@Crepitom I know it sounds very high but I dId the measurements again this morning. Very cloudy morning. 7:11am was 1,546 lux outside. 7:25am was 12,595 lux outside. 7:58am was 155,754 lux "inside through an open window and the screen" and over 316000 lux outside. Have the screen-grabs but don't know how to upload them here. All that before 8am. I guess that's Los Angeles. I feel lucky in more ways than one. (I don't know what is wrong with my account. This is the 3rd time replying to @Crepito comment and it just does not show up)
@@alejandrotrevino6159 Maybe that’s due to the app / phone camera and direct sunlight, Wiki says maximum daylight is 120.000 lux.. but I don’t know. Was just outside, cloudy winter in Holland as usual 09:30 AM: 5000 lux haha.
I am a Merchant Marine Officer. We flight thousands miles from home, to places that we have to adopt at a demanding environment with abnormal night/day watches, ( 12 to 4 pm - 7 am, plus overtime 8 to 12 am etc ). All thise information are extremely usefull and i would like to dive into more, in order to be able to assist my colleagues. I can confirm that seaman experiencing serious side effects due to their hard working schedule, but also I can confirm that mechanisms mentioned by Dr. Huberman A. can actually support our Mental and Physical Wellbeing.
The one and only UA-cam channel that I activated all notifications by myself.
I always get so fucked up when I travel from the US to Europe but fine when traveling the other way. I thought it was only me, but apparently it’s a real thing. Thanks for the insight!
It’s definitely a real thing. I hope the tools in this episode will help ease the transition for you next time. Best wishes, Andrew
@@hubermanlab thank you so much for making these videos! I’ll definitely apply what I learned here on my next trips. Last time I went to Europe from LA I was miserable the whole trip, and I feel this will help tremendously 🙏🏻
#4 find your minimum temperature
-we tend to be sleepy when our temperature is falling
-circadian rhythm is about temperature rise and fall
-a group of neurons over the top of the mouth, called suprachiasmatic nucleus, which generates a 24 hour rhythm, is matched to external dark cycle
-diurnal schedule: awake when the light is around and sleep when it is dark
-eyes are the two brain parts
-100,000 Lux exposure before 10 AM is what we need
-exposure to afternoon sun prolongs the tolerance to be exposed to artificial light in the evening
-research: two days of waking up with the sun light and not being exposed to artificial light resets the melatonin and circadian rhythm
-you don’t have to travel to get jet lagged; mobile phones, waking up at different times of the day, exercising in a chaotic regime
-jet-lag shortens the life
-traveling westward on the globe is easier than eastward because falling asleep later is easier
-jet-lag has two elements: travel fatigue and time zone jet-lag
-temperature minimum is about 90-120 minutes before waking up
-if there are different wake up times take average of the last five
-the time of temperature minimum is the absolute reference point for shifting circadian clock
-being exposed to light for six hours after temperature minimum leads to go to bed earlier -by knowing the time of temperature minimum one can shift the cycle by light, also by exercising
-fatigue is physical exhaustion
-sleepiness is feeling like falling asleep anytime
-viewing light, exercise and eating in the four to six hours before your temperature minimum will delay your clock while eating, viewing sunlight and exercising in the fourth six hours after your temperature minimum will advance your clock(you will feel like going to bed earlier)
-1 to 3 hours per day, sleep can be shifted this way
-light is the primary way to shift the circadian clock
-one should eat within the local meal time it is no good to stay at the primary meal time set.
-the pineal gland makes the hallucinogenic molecule DMT
-if the duration of the travel is less than three days you can stick to the home schedule; eating, sleeping
-exercising at the same time of the day is a way to cope with jet-lag
-shiftwork: if less than 14 days one should stick to the sleep time including weekends
-blue blockers are no good at the time to be alert -according to the temperature minimum approach if the temperature is decreasing avoid light, if it is increasing apply
-late night shifters also should be exposed to sunsets and sunrises
Andrew Huberman, i'm seeing all of those videos in the channel, what an effort!
you are having a huge impact on the world. Thanks a lot
Please, don’t get hit by a bus.......we still need more of you. Thanks for another great podcast.
The best thing I liked about last 4 episodes I've watched so far is that, not a single time you asked viewers to pay money or donate, instead just like, subscribe and support the sponsors. That itself shows your intent and content is genuine. Thank you very much. Namaste 🙏
The quality of this stuff is lit!
Thank you so much for explaining shift work. It will help my wife and I to get better sleep. Thank you from a welder and a nurse!
Thank you both for the important work you do! I always wanted to learn to weld. Maybe someday. And thank you for your note. Keep me posted as you see fit. -Andrew
Hi, I wanted to check in with my fellow rotating shift workers. How is your sleep and any tips you can share for switching from nights back to days?
can't thank Dr. Huberman enough for this podcast. such informative and practical knowledge that anyone can really dive into. cheers.
Timestamps + summarisation videos are the way to go. Thanks doc!
This podcast is so calming
Andrew, I've been listening to your various talks for over a year. I really appreciate how accessible you make the information, and also share the practical use of the information. It's so refreshing to have information that is validated.
Keep up the great work!
Your podcast is truly a game changer for me! I was wondering, could you please talk about “eye floaters”? I know a lot of people (myself included) struggle with these, from a young age.
Started watching from the first episode. Tremendous changes in my daily routine. I am so grateful to have found this channel. Though I am not a science or highly intellectual person, I understand, assimilate and try the different protocols and tools provided. All I can say is Thank you. You are a gift to humanity.
I'm a rotating shift worker and I made a lot of notes during this podcast. I will try to come up with the best 'game plan' so to speak. Suppliments are a last resort for me. I plan to focus more on changing behaviour and healthy active lifestyle. Very informative. Thanks!
Keep me posted.
Did you make one?
31:50 how to figure your temperature minimum
32:55 use your temperature minimum to shift circadian clock
40:25 ease jet lag by keeping track of time back home
TOPIC REQUEST:
Hey Dr. Huberman. I'm wondering if you will eventually touch on the ADD/ADHD brain. Sleep patterns. The difference in presentation between female and males; childhood diagnosis vs undiagnosed. And ways to work with the worst symptoms.
Thank you
Yes! 🙏🏻
Yes Please
I was very stressed this week end and I usually can't get much sleep when I'm in that state of mind.
I implemented all of the suggestions about light, used the double inhale technique every time I felt my heart rate go up and to my surprise, I had regular 8 hours sleep nights.
This information is truly incredible!
Thanks for what you do
now THIS is a million dollar podcast
i am the "flipped" guy. i watch the sunset most days while i start work, i wake before my alarm daily, cant sleep in past it. i get up and go to the gym 3 times a week, come home, eat once, and after starting work and watching that sunset i notice i get tired about 2 hours after, but only for a brief period. it is very tough on weekends and hard to sleep at 5am as the light is coming back up here in Australia. This is such a great thing you are doing, and i am a big fan of your ambition.
So heartened to hear you are partnering with Thorne! This is one of my favorite supplement companies for quality and purity. I don't love tons of supplements, and although Thorne is a bit spendy, I really believe it's worth it for the quality. The discount is much appreciated, but more so is your sharing of life-changing information. Thank you Dr. H.
Thank you. They are terrific. Very high-quality and stringency. Most of all, thank you for your interest in science!
Do you really think that, if there may be very small purity differences?
Gotta be grateful for people like Andrew!
Dr. Huberman, question: You mention getting 100K lux before 9-10am. Is that over a certain duration of minutes? Or on a cloudy day, when my light meter measures 10K lux, would I need to get 10K lux for 10 minutes to accumulate 100K? (Btw... Thanks sooo much for this podcast, it's my new favorite! I've improved my sleep hygiene dramatically since I found it.)
Eric, I share your impression that something crucial seems to be missing here (for reference, this is around 11:04 into the videl). 3K lx (e.g. on a cloudy day) over 5 minutes can hardly (?) have similar effect size as the same intensity over 15 minutes. @Andrew Huberman - any insight?
Really would appreciate an answer to this!
Same question. Need the time frame to understand how to accumulate. 10k lux/ 1 minute- accumulates to 10 min being 100k lux? Or 10k lux/ 10 secs so looking at 10k for for 100secs is enough to set the clock? I realize this won't be a simple sum, but maybe there is a rough expirimental graph- like students looking at x lux needed y time to get a cortisol peak (as a proxy for whether the ncl. Suprachiasmaticus was sufficiently triggered to "set" the clock) or you may have something better than cortisol peak. How do you measure it normally? Functional MRI? Checking natural waking and sleeping times?
Yes, I have been trying to figure out the same thing. Are we to assume that Lux is a per minute rating?
Also trying to figure this out!
Going through Wikipedia/SI units Lux isn't defined with time in any way, so there's def something missing here
1:07:45
Thanks so much for easing our minds about this ‘sleep debt’ concept! It only adds to more anxiety and less sleep. It makes more sense that our biological systems evolved to be more forgiving when experiencing occasional sleep disturbances.
Staying on track with one theme is fantastic, totally enjoying the format!
Thank you so much. I'm a night shift worker in the health care field and it is hard to find help for issues we know are affecting us. I do 5 on 5 off, and used to switch day and night every 5 days. I now just stay on the night pattern and am sleeping better ( as proved by my fitbit!). Thank you. I'm looking to get out of it after 17 years of doing it
Love these multiple in-depth episodes focused on one or related topics Dr Huberman! Gets me hooked because I get a better understanding of sleep, circadian rhythm, light & temp instead of surface skimming subjects. Know how something works gives us the power to adjust solutions to best suit our individual needs. Just subscribed!
I started binge listening to your podcast on Spotify, after I heard an interview of you on Joe Rogan's show. I've had terrible issues with sleep growing up and just figured I was screwed. It's only been two nights, but the simple changes to my light exposure (getting 100k lux within a few hours of my temperature minimum, dim lights/screens in the evening if at all, orange/red and low placement of lights in the evenings) has now given me two of the best nights of sleep I have ever had. I normally wake up and it's a hellish nightmare trying to roll out of bed. I'm now waking up feeling totally alert, it's almost eerie. I can't remember the last time I didn't have the sluggish exhausted feeling hanging over me all day every day. I've also decided to cut back on alcohol intake to help with this. Recommending your show to everyone! Taking lots of notes and making lifestyle adjustments
Topic request:
Irrational anxiety
For example social anxiety , why when rationally we know a social situation is none threatening , does our mind and body over ride the rational thinking and send us into a fight/flight/fear state
Love your videos dude
I'm really, really grateful for this info! I have had sleep problems the last few years, and viewing sunrise and sunset every day lately has really helped me wake up earlier and get sleepy at 10 pm.
About the 100K Lux per morning goal, what exposition time are we talking about? And then how do you "Add them up"? 100K for one minute? So I can look at a 10k lux sky for 10 minutes? - Thanks!
I downloaded Light Sensor Counter from Play Store. It calculates the average lux as the timer runs. You can check the average after a minute and divide 100k by that number to determine the minutes required - i could be wrong but it sounds right to me.
Edit: i checked the app and it does not calculate the average, apologies for this. You can approximate it however, because there is a graph that creates a trend line of the lux - i got a good sample with 30 seconds and a steady held phone.
Im wondering this as well!
In a previous episode he said 2 to 10 minutes outside in the morning should do. The time and the lux are NOT proportional. So a window diminishes by half the intensity of sun light, but you need about 50 times the exposure to equate the time spent outside
Hope this helps
@@dp2404 thank you!! 🙏🏼🙏🏼
@@dp2404 thx
What role happiness plays in modulating our hormones, neurology, body systems?
I come from a tropical country, migrated to northern hemisphere where winters are very cloudy. My body was able to take on anything, stressful work, sleep on time, wake up rested. Sure there were down days but in general I was content and excited about life, and my health was balanced. Then I went through a break up, then lost my job, then lockdowns, and everything came crashing down. From enjoying putting on winter jackets, I started to deeply miss the warm weather of my country land (for the first time). And Panic attacks, anxiety, down the hole from there.
I love your podcasts and follow as much as I can to change my mind using my body, but I also have a belief, our body is a miracle, and if you are generally satisfied and excited with life, it automatically balances everything, even with low light exposure, not eating super healthy et al.
I think Serotonin is the ultimate key for all balance. This is why meditation helps, as it makes us not wanting more and more but rather being peaceful and content, producing serotonin, producing Melatonin, and a good sleep, and everything else that comes with a good sleep.
Andrew Huberman i just love you
Jetlag adjustment (40:15) Tiny tip -- actually, many smart phones now have a RoamingClock feature (Lock screen --> Clock --> Roaming clock) or alternatively you can install an app like DualClock.
Pr. Huberman, please make an episode on productivity and procrastination. I already sleep well, but being a student during the lockdown in Germany is unbearably tough. I seem to be ready to do literally anything but study. HELP!
I'm about to embark on a year's commitment to work an overnight (11pm to 7am) shift. The discussion of how to maintain optimal health while working the so-called, graveyard shift is a fascinating subject that is of vital importance. I'm looking forward to practicing your suggestions in the coming year.
Andrew, they SHOULD have consulted you at the design phase. I'm sure things will be better for us all if they had. Ha! And just like you tell us "please, don't eat cardboard", we tell you "please, don't get hit by a bus". This information and tools are changing my life for the better. There's still much too much to discover. Thank you!
I can't like this video because then it shows up in my UA-cam Music playlist, but I will comment on every video to support the channel!
I watched this podcast despite not being a parent, not having shift work, not being elderly, etc. and I am so glad that I did. I'm watching all of these in chronological order. Got a long way to go, but every moment is valuable. Thanks for everything, doc!
As someone expecting a child next week, thank you
I hope he/she is safe and healthy.
I highly recommend checking out a book called ‘Secrets of the Baby Whisperer’ by Tracy Hogg. She proposes the EASY system (eat, activity, sleep, you time) to get your baby on a schedule, and I found it to be a life saver with my son. Really terrific advice in that book. After listening to this lecture, I realize the schedule she proposes is probably in line with the baby’s rhythm of ultradian cycles. Also, her suggestion for night feeding without waking the baby worked really well. I hope it helps you. Enjoy parenthood! ❤️
Just finished listening to this episode,.. and as a Belgian living in Santiago, Chile with kids studying in Boston and SFO, international traveling West-, East-, North- and Southbound used to be part of my normal life (before Covid), and it is totally true that by far, the worse jetlag is after eastbound flights (and getting worse as you age). Your scientific explanation of jetlag just made sense of it all.
Another great episode. I really like the way your doing the podcast, hearing to the same topics into more detail every single time has enhanced my understanding and learning. I think we all need to make an effort to listen to all even if we think a part is not of our interest because somewhat everything relates. I admire you so much and appreciate so much you are doing this. You’ve become a role model and thanks to it I’m definitely getting myself into the neuroscience worlds after finishing my psychology course. I’m 20 and a psychology student.
A friend sent me your interview with the Rich Roll podcast right before you launched your own. I’ve been tuning in every week and making the effort to view the sunrise and sunset daily. I can’t tell you how much of a difference it is already making. I am sleeping noticeably better, waking up earlier (it’s almost a problem because I don’t know what to do with myself just yet!), and I am increasingly and pleasantly alert during the times of day I wish to be alert.
Thank you so much for your work, and sharing this with all of us 🙏🏻
Quote: " It is not the mountain we conquer, but ourselves. "---- Edmund Hillary
The segment about minimal temperature is eye opening, while being injured I only woke up from bed after 4 hours of being awake and only then I would be exposed to sunlight, and I never understood why I always woke up 30 minutes to 2 hours before the time I wanted until now, thank you so much!
Dr. Huberman, we appreciate your generous sharing of knowledge.
We’d love more information on cognitive improvements from various aspects such as creativity, memory, problem solving, strategy, etc. If we can combine these with neuroplasticity discussed previously, we’d be able to achieve higher personal growth and fulfill more potentials.
You dont speak for us
I'm in Europe and adopted the same routine on the last four Mondays. It's even in my calendar! I started to experimented early light bet 4-6 hours after my temperature minimum, cold shower in the morning, warm shower before going to bed and I was able to switched my circadiam rhythm for 2.5hours. Amazing!!! Keep planing to do everyday.
Thank you Andrew for being the channel of all this wonderful information. Looking forward for your next episode!
Thank you sir. This is a public service like Dr Michael Gregor's Nutrition facts.
And much easier on the ears. I found dr gregor’s over enthusiastic voice too annoying so I bought his hard copy books even though I had them on audible
Back to you Dr Huberman, thank you so much for sharing your knowledge with us, and I love your presentation. Hope we get to meet your dog one day, his snoring made me so happy🐾🐾
I want to make sure I'm understanding how to apply phase shifting correctly.
1) If I view light within the 4 hours before my temperature minimum, I will delay my internal clock. Ex. My temperature minimum is 6am, I view light at 2am, then I will want to go to bed LATER the next day.
2) If I view light within the 4 hours after my temperature minimum, I will advance my clock. Ex. My temperature minimum is 6am, I view light at 10am, I will want to go to bed EARLIER the next day.
Is this correct?
If this is the case, how would one maintain a regular sleeping schedule? It seems like there's an 8-12 hour window that involves shifting sleep patterns if one views light.
I want to make sure I am interpreting this correctly because it seems rather counterintuitive and also incredibly useful. I feel like I'm missing something.
Love all the content btw. I really hope you inspire more scientists to produce content in the same manner. You're crushing it Doc! :)
Andrew! Loving this series man. I’m taking copious notes on every episode.
Can you talk more about how to tap into your circadian rhythm 90 min workflow? Expand on it a bit and how to figure it out. Thanks!!
Will do!
@@hubermanlab Hey Andrew, can you talk about what to do when you inevitably fuck up your sleep schedule? As a college student, on Friday nights, to be social, I usually stay up until like 3 am (instead of 12). Should I sleep in or maintain my regular waking time (9 am) on Saturday morning?
I thought to myself "Who the hell would fall asleep at a lecture with this guy!!" then I tried switching back to 1 times playback speed out of curiosity. Andrew I love these and I will never tire of them they have changed my life, and they have also taught me how impatient my brain is. 1.5 times speed = ideal
What is the calculation for lux absorbed? For example, to "get" 100,000 lux what is the amount of exposure time needed at different lux "levels". It was explained that it is not linear, but how can we know we have "received" X amount of lux?
Mike, yes, you are right, my search results say " Lux " is the intensity human eyes can receive, it is NOT the amount of light energy.
From Andrew example given at @11:50: the phone screen of 500-1000 Lux, needs 100 minutes to receive 100K Lux; so I assume Andrew's time unit is " Minute ". However we'd better have Andrew clarify such " collection of Lux " definition.
Yes, clarification would be great, as in that example the user is receiving 1 lux per minute.
Great man!Italy needs men like Andrew..!I’m delighted to listen to this podcast..Many of the practices he advice changed positively my whole life..I really love this man..I’ll try to do my best to share this content and spread it as much as possible..🙏🏻🇮🇹
Good morning Dr. Andrew Huberman - As always your podcast is on my "Things to do Monday Morning". Love the subject matter, the way you cover the topics, explanations, the reference points on timeline, and ability to reference items easily by thread with subject matter referenced. As always YOU ROCK! Thank you for taking the time to educate us on the how the Nervous system works (or doesn't).
45:00 through 46:00 Rant Alert! The good doctor starts refuting logically, then just gives in and rants for a bit at the 'theorists':)
This format is so much better than interviews - some deep science, no interruptions, and smatterings of self talk :)
The only unfortunate parts is that I'm up late watching this... thanks
Wya!? it’s 10 am in Va. lol.
@Donald Duck No wonder he’s on a circadian rhythm episode then🤣. In all honesty, hope he isn’t doing it for no reason.
im currently watching at 5:43 am, woke up at 4pm...Not yet feeling tired and am gonna have to fight sleepiness to fall asleep at a reasonable time. I also have to leave my house to get sunlight return then leave again to get sunset light. I am not looking forward to either.
I was very stressed this week end and I usually can't get much sleep when I'm in that state of mind.
I implemented all of the suggestions about light, used the double inhale technique every time I felt my heart rate go up and to my surprise, I had regular 8 hours sleep nights.
This information is truly incredible!
Thanks for what you do
Would love to hear more about the HPA Axis and how cortisol effects different areas of the brain; and how this correlates particularly with stress and depression.
Thanks Professor!
I’m one of those people who choose bliss as a way of life.This podcast adds immensely to that bliss. Monday just got more exciting. Lundi Learning! TGIM!
Thank you Dr Huberman and team!☀️
This question is about the hot flushes experienced in menopause (night sweats) or perhaps as a consequence of thyroid functioning (?). Any way to use biology to fix these? They are so debilitating to millions of women. Thank you.
Marion thank you for bringing this up! The struggle is real
@@anybodyoutthere3208 oh yes! And there *has to* be a way to use our body to counter it somehow
I wonder if those temperature variations are linked to the trouble sleeping so many peri-menopausal women experience. And how do we use behavioural mechanisms to cope/shift our biolog?
I'd love to see research into this too! I have both hypothyroid & menopause symptoms. Hot flushes sometimes preceded by intense cold shivers that wake me every 90 minutes throughout the night. A bad night's sleep also gives me high fasting blood sugar when I get up. I've noticed that there is a link between poor sleep, blood sugar, hot flushes/night sweats and also thyroid medication (levothyroxine). I've been trying to work it out for 2 and a half years in the hope I could find answers for myself, and for the entire female population! I've switched from keto to paleo to vegan, all to see if there's a connection. My research continues...
Anecdotal- I went to the big island of Hawaii for a 3 week camping trip and severe night sweats and daytime hot flashes disappeared the second I landed. Zero for the entire 3 weeks. Night sweats returned 3 weeks after retuning home (Seattle area), but very mild, and only one or two daytime hot flashes (while exercising) since I’ve been home (3.5 months). So we should all move to Hawaii! Or perhaps it was the camping, however first 3 nights I was in a hotel. Yet OUTSIDE almost the entire daytime.
I spent my last six years of nursing working just night shifts. I believed it was just a issue of powering through , of mind over matter! How wrong! I am so much better since quitting not just night shifts but stressful nursing too. I am so glad of the information you provide here for shift workers, to offset some of the damage incurred. Thank you so very much.
Thank you so much professor, 15 minutes in and already I see you addressed my (and probably others) question from last time! Thank you!!!
Leaving the question below in case people are curious:
---
Hi professor,
Could you please touch on the understanding of ‘chronotypes’ in the current literature and emerging science?
In the Power of When (Breus, 2017), Breus assigns different names to people with certain circadian rhythms. For example, the Bear (55% of the population), are solar sleepers with a healthy sleep drive.
The idea being that when you know your chronotype, you can change your schedule to fit your ‘natural’ rhythms. For example, the Bear should wake-up at 7am and go to bed at 11:10pm, as opposed to the Lions (aka early birds), who should wake up at 6am and go to bed at 10:10pm
But doesn’t this contrast with the idea that you should be waking up around the sunrise (low solar angle), and exposing your eyes to it to set the circadian rhythm?
Whereas my understanding of what you’ve taught us so far is that circadian rhythms can be set through consistency (w/ the sunrise viewing outside, sunset viewing outside and plenty of time outside during the day being the best), the other suggestion is that these circadian rhythms are set and you should change your habits to accommodate them. Are these contrasting views or am I missing something?
Thank you so much for any clarity on this!
This is pure Gold. Heat the world needs from Scientists for the common folks before they are taken away by powerful myths and politics
Me reading Nature, Cell Reports, Current Biology etc.:
'Damn this is a *great journal*'
[ Great journal by the way ]
we all love this guy, right? powerful tools for everyone. I've always had problems with waking up. I feel more in charge now than i`ve felt all my life. thanks a lot, Andrew.