My cheat sheet from this: - Light - Sunlight in first 30-60 minutes of waking - Look at or near the sun as close as it doesn’t hurt - If it’s sunny this could be 5 minutes. If overcast 10. If heavy cloud 30. - Need to be outside ideally, not through a window - If no light available, selfie ring lights are a decent substitute - It’s a cumulative effect, so if you don’t get enough one day make up for it the next day. - Aim for at least 80% of days - Sunlight in eyes when setting. - This helps signal to your body that it’s the end of the day. - Also protects somewhat against the negative effects of artificial light before bed. - When sun is down - Do not use bright artificial lights of any colour - Put lights as low to ground as possible - Use as little light as possible (moon or candle light best if possible) - Exercise - In the first hour after waking increases body temperature helping you wake up and set good sleep cycle - Later in the day will make you fall asleep later. - Shower - To increase you core body temperature in the first hour of waking have 1-3 minute cold shower. - A warm shower or bath for less than 20 minutes will help cool core body temperature. - Can be used post exercise late in the day to try to negate negative effects of late exercise on sleep. - Drugs -Caffeine - At least 90-120 minutes after waking. This avoid the afternoon crash. - Then no caffeine 8-10 hours before sleep. - Alcohol and THC - Negatively affect sleep quality even if it feels like you get to sleep easier. - Temperature - Cool sleep environment about 3 degrees cooler than rest of the environment. - If you have a cool sleeping environment you can sleep under a blanket and your extremities will naturally stick out of covers and regular your temperature avoiding wake-ups. - Can be used especially post late evening exercise to help negate negative effects on sleep. - Catch up sleep - NSDR deep rest technique. - Nap at most 90 minutes and not close to bed time - Do not sleep in past normal waking time more than 1 hour even if very minimal sleep - Strictly do not have caffeine first 90 minutes after waking, this will disrupt future catch up sleep. - Having to do things at night like feed baby - Use dim red light if needed. - Do not have caffeine , view bright lights or exercise during your normal sleep times - Other - Be a nose breather. - If needed, tape your mouth shut while you sleep (if you don’t have severe sleep apnoea - You can train more airflow through your nose by doing cardiovascular exercise with your mouth closed. Again, tape up your mouth if needed. - Elevate the feet of your mattress 3-5 degrees to promote venous return. Not in pregnancy or vascular issues.
Getting up early is actually bad for me and I am working on sleeping longer. But I am a premenopausal woman, according to science I am pretty much not human :D
@@lizvlx Look into some hormone replacement options. They are life changing for menopausal women. Bone density, maintaining muscle strength, not gaining fat as easy, joint health, energy levels all day, way better mood, libido/drive/pleasure, feeling healthy, etc. I know a few older women who go to HRT clinics and they all love it.
I've applied early morning sun, no caffine after 3pm and no blue light or screen time 90 minutes before bed and I've never slept better! Thanks for the information!
Did anyone notice how Huberman's delivery is artfully consistent? -Simple terms -efficient communication (E.g. use of the word zero-cost to send the point) -Amazingly repeatitive in nature to the point that I memorized all the key takeaways - Most importantly, always reminds you that we are humans, saying "most nights" and gives you ways to deal with everyday life Not judgy, doesn't tell anyone what should or should not be done. He's just there reporting "quality peer reviewed papers" This content is absolutely high-quality!
How incredibly lucky we are to have access to this type of high quality information, delivered by an intelligent, well-spoken and kind-hearted man. This content is truly revolutionary.
As a mom (newborn and 2 yo) who's sleep is interrupted and scarce because of the children - I would love an episode that would cover children's sleep and how help them during different ages. Children's sleep is one of those topics where there's a lot of "experts" out there and would be great to get a overview of what the science says.
It's basically the same, once they are out of the infant stage 6mo to a year you have to teach them good sleeping habits: children need structure, boundaries and consistency -from someone who has raised children and worked in childcare
I would nominate Better Call Saul as a candidate for best thing about Mondays, but it's close. Admittedly, it feels pretty clear that listening to HLP is a better life choice than watching BCS. Fortunately, this exercise in misplacing my priorities will come to a no doubt glorious and tearful end in two weeks.
@@chad206 BCS is a smudged, hardly recognisable, b&w facsimile of its former self. It died along with Howard and Lalo. Besides, it comes out on a Tuesday in the UK!
I was completely sedentary in the morning due to working from home in the computer and not having a morning exercise routine. I started getting sunlight early morning and it did not do much. When I started walking/jogging 10 to 15 minutes early morning (sun and exercise together) that improved my sleep drastically!
I'm 39 and insomnia, morning sadness / languidity, and just feeling ok after a night of sleep have always been a source of tremendous distress, depression, lack of focus, etc.. I deeply appreciate your knowledge and wisdom, and can't express my gratitude enough for this podcast. It's a lot of info, so I've got work to do. Thank you, doctor, you're a saint! :)
Ditto…except I have had intolerable insomnia for 60 yrs from the day I was born. Dr Huberman’s knowledge IS priceless as he makes neuroscience accessible to the layperson and gives immediate hope and a plan for us. I also thank God and UA-cam algorithm for sending me here!!!
Thank you. I suffered from sleep deprivation for many years. It has been only two weeks that I am following your protocols, and I am getting phenomenal sleep.
@@cristianzor_scs No! I wasn't on any meds. And I never tested for if I have clinical insomnia. But my sleep was very poor in terms of length and depth, and I would feel sleepy all day.
@@vvvviiissoorrrrobbbjj11 watch Sun in early hours for 5 minutes, have some exercise (movement) soon after waking up, cold water baths, early breakfast high in protein, spending most of my day in sunlight, avoiding as much light as possible after dinner. While sleeping, even if not falling asleep, just close eyes and lie down - avoid light and movement of any sort.
Great to see Dr. Huberman return to where we started together. Having watched his podcast's first month's series more than once - not to mention viewing his excellent interviews with esteemed sleep researchers Samer Hattar and Matt Walker - this material is foundational. Dr. Huberman's 'sleep kit' supplements has been a game-changer for me. Hydrating in the morning, and stalling the ingestion of caffeine for a few hours has also changed my sleep life for the better. All of this make my days better, my nights welcome and my life richer. Thank you, Dr. Huberman, for bringing Lifestyle Medicine to the masses. We benefit in ways conventional health care can only dream of (see what I did there?).
Can’t wait for this kind of podcast to become a series: Workout Toolkit, Longevity Toolkit, etc. Thank you Dr. Huberman! You’ve changed my life and countless other lives for the better. 🙏🏽
Thank you for making science-based health information available to everyone. I am a person who does so much better with knowing the why something is the right thing to do. For people like me your podcasts are a breakthrough to enabling change. Thank you.
I have my cousin listening to you because after 15 years of her taking Xanax now stopped and having lots of sleep disturbances. Thankful you are posting this free information it is so needed especially now with all this stress.
- get sunlight in your eyes as soon as possible after waking up (within 60 minutes of waking) for 5 minutes on a clear day, 10 on a cloudy day and 20-30 on a really cloudy day (increases cortisol early in the day) - look towards the sun, doesn’t have to be direct - it is the most powerful stimulus for wakefulness throughout the day and the ability to fall and stay asleep at night - take cold showers to increase your core body temperature - cold showers cause the release of adrenaline and dopamine which help wake you up - exercise in the morning after waking up (increases core body temperature) - you can consume caffeine 90-120 minutes after waking up (it limits adenosine, hence limiting sleepiness), best to not drink anymore after early afternoon - eat breakfast in the early morning hours to be more alert in the morning - eat smaller meals so you’re not full as you will be sleepy after having a big meal - get sunlight in your eyes again in the late afternoon, when the sun is setting (it’s a second reference point for your circadian rhythm, low solar angle, different wavelength of light as compared to in the morning) - avoid/dim artificial lights in the evening - take warm showers at night to lower your core body temperature - sleep in cooler environments - don’t sleep in for longer than an hour beyond your normal wake-up time
We live in a mountain community and are surrounded by high mountains and trees.... lots of trees. Today (1/11/24) our sun doesn't even reach our house till about 9:45 and I've been awake for 4 hours already so no sun at all since I wake up too early in the early morning. So, to get sun on my face won't happen at 4 or 5 or 6 or 7 and beyond in the morning in winter time. How's one with sleep problems to get started for the day?
A big BIG thank you for this episode. At 57 I gradually - over the last 10 years - developed poor sleep - no problem to fall asleep but once I opened my eyes about 1am - I could be awake up to 3-4am - awake for so long I would eventually get hungry and then have food and tea. I was taking prescribed sleeping tablet 2.5mg when I woke to help me get back to sleep. After listening to your podcast I implemented as many of the tools as I could. I am on day 6 and I have not taken any sleeping tablets. I have been able to go back to sleep fairly quickly even after a bathroom visit. This is mind blowing for me. I feel rested and fresh in the morning and as I work out first thing - I have a pre menopause energy now that I thought was long gone for me. I could not get some of the supplements you recommended but was able to get Inositol - so taking that an hour before bed. If the tools works for me it can work for anyone. I also listened back to the episode with Matt Walker and used the visualizing a nice walk to help you drift back off :)
I’ve recently started working with older people suffering from dementia and would love hear you speak about the mechanisms, any protocols for keeping it at bay and help for those suffering. Thank you for taking the time to make these they’re really beneficial to everyone! Huberman for president:))
I have worked in a nursing home & looked after my Mother at home with advanced dementia and found the Vielight incredible helpful for mood & sleep regulation
The more I experience life, the more I appreciate an 8 hour sleep. It runs everything - Testosterone... You want to be a man, sleep, you want to be great with your kids, sleep. You want to lift more, sleep. You want to perform better at your job, sleep. You want to live a great life, sleep. No one every said, "Man I got such great sleep, I'm going to have a terrible day".... ever.
The circadian rhythm reset methodology works like a charm. This comment is made after a year of implementing the routine, and is the fallback position whenever the sleep routine gets out of shape due to random external factors that impact your daily life (travel, work commitments, pain from injury etc). I can't recommend listening to this podcast highly enough. In regards to the above mentioned exception periods, you can have the confidence that you can get back on track (and quickly), to resolve the short term issues that are bound to arise from time to time. Thank you Dr Huberman.
Thank you Dr Huberman. You are amazing sharing those knowledge and very good and quality science based information with us. I am 100 % grateful for Having met you here on UA-cam on this podcast. For the universe ,God, google had advertised your channel for me. I suffer from bad sleep, it is hard for me getting to sleep always and always change night for day and vice versa , sleep at day and ve awake at night and I think that is killing me bit a bit. I want to apply all these methods and change my life . I really need it.
Have been following since ep1 on sleep. My sleep habits have already improved so much by doing all your suggestions, including outside light first thing in morning and magnesium, etc! Just woke up too early again and saw this lecture. My favorite topic! Can listen while trying to get back to sleep now. 👏🥰
Dr Huberman, Thank you for the knowledge you provide, especially on this subject as sleeping well is a huge issue in my family. Keep up the fantastic work.
Just wanted to thank you and your team. For me it is amazing that somebody is trying to help at this level. For one suffering from tinnitus I would really like a podcast about that and one about trauma, maybe with Gabor Mate. I wish you all the best, you all are fabulous.
I've had insomnia for 3 years. I've been following as many of the tips in this video as possible for a few days now and I'm already sleeping much better. Thank you very much for these podcasts, they are very valuable
I just found your channel, im 17 and im trying to create the best most productive routine for myself, I've struggled with sleep for the past year and a half, due to various health reasons. Your channel has been super useful and really interesting, so thanks 🙏👍
I'm 28.. I wish I knew what he is saying when I was your age.. Been having insomnia and all kinds of problems like asthma, sleep apneia, epilepsy.. Lots of them due to bad sleep.
Thank you, thank you for releasing this! I've been having trouble sleeping & my doctor wants to try improving my sleep hygiene before trying sleeping pills. Waking up tired from poor night's sleep is horrible, so this is a godsend 🙏🏻
1:31… temperature minimum!!!! This is the most useful information I have ever received about shifting my sleep schedule; it explains why so many of my attempts fail tremendously! I was doing all of the other things correctly, but too early and just kept struggling more & more to fall asleep and wake up even at my normal time!! Thank you!!
The only person on UA-cam or any platform that I would listen to endlessly. Your work and effort is greatly appreciated and highly regarded.. simply the best . Immense respect and gratitude from India ! Keep inspiring!!
Going for a walk almost right after waking up around sunrise has completely changed my energy levels throughout the day. I've only been doing it for a couple days, literally, and I have not needed coffee. I drink 2 sometimes 3 cups a day. It's actually insane. It may be a combination of factors, but I think the sunlight is the key one.
I first saw Dr. Huberman from the jocko podcast and I’ve been in love with the knowledge and understanding of how the body works and how we can maintain “manipulate” it for our benefit thank you for all the informative education you bring us.
I’ve never Hurd of this but I’ve been doing it all my life. This works! It’s how I taught my children and one still practicing this step. It keeps the depression out of her life and the happy days regular.
This absolutely worked for me! I'd gone over a month with poor sleep after returning to work after 5 years away from a set schedule outside the home, and within 5 days of doing this I was back to my normal 7 hours a night. Thanks so much! Definitely sharing.
Suggested topic: vagus nerve / role & mechanisms + techniques to fall asleep. I find that applying light pressure on my (closed) eyes + deep breathing have been very helpful in helping me fall asleep, I believe because vagus nerve effects. Thank you Dr Huberman for all the excellent knowledge that you put out for all to benefit from, this is needle moving!
I used to be a night owl all my life and mostly skipping breakfast but the past years completely changed my routine now waking up 4-5 am, exercising and having a nutritious big breakfast. Completely a game changer for me 😊☀️
I've been following these protocols religiously since your first episode on sleep and the one with Matt Walker and not only did it totally cure my insomnia, it led me to make so many other positive changes to my daily life, fitness routines, diet and work. 0% exogenous and 100% behavioral change. It works! Thank you!
I’ve gotta give it a try. Never had insomnia in my life and the last month I’ve been dealing with it nightly. Most of the time getting like 2-3 hours a night. Just brutal. What things helped the most ?
@@JG129 Speaking for me personally it was eliminating caffeine entirely. I think I might be very sensitive to it. I followed Huberman's sleep regiment consistently and, although it improved my general mood during the day, sleep was still very hectic until I cut caffeine entirely (and other stimulants like nicotine). Even half a cup of coffee or a black tea would make me wake up during the night after a few hours unable to go back to sleep.
@@JG129 Hope it improves for you soon. In case it's useful, here's my list of things that I need to do in order to ensure I get good sleep and am highly functional. Mentioning it because I had hectic sleep for years but sticking to these seems to help a lot. Essential: Very low, close to zero carbohydrate diet (also helps with my IBS tremendously) Daily exercise (nothing crazy, at least 25-30 minute cardio daily, and some muscle training every other day, but cardio makes me feel best) 20-30 minute walk as soon as I wake up One meditation session of 60 to 90 minutes daily No stimulants or alcohol Bonus: Finish showers with cold water for a couple of minutes (been building up to it), ideally in the first half of the day. Wim Hof breathing for energy boost or when dealing with stress Push ups when irritated/agitated Sunset walk and reduce artificial lights in the evening. That's not really possible for me as I work from home from 3PM to 11:30PM but it worked well when I didn't have this schedule. Listen to a mildly interesting audio program in bed with no lights if it feels too jarring to try and fall asleep as soon as you close your eyes. If you're into meditation and got some experience there's also some subtle things you can do with attention to the body sensations to encourage a dull/sleepy state, but I wouldn't really recommend that unless you kind of know what you're trying to do from experience with meditation.
We are primitive by nature. There is no escaping our evolutionary biology. This is more evidence of how doing the primitive things in our lives can be so important for our health (seeking sun in the AM, being outdoors, eating whole foods, rest, etc...) while making it seemingly clear how it can be detrimental it can be if neglected. The irony of technology and innovation is that humans have an innate desire to innovate and be creative and push forward on technology, yet we tend to do so while sacrificing our own health without realizing it. A truly fulfilling life would be one with the self awareness of our bodies physiological and neurological needs and tending to them while continuing to innovate and use our creativity lean into technology and advance our civilization without forgetting our roots. I appreciate Andrew's ability to depict how to optimize our physiological and neurological requirements in the easiest way possible. Great work!
Absolutely no joke - I've been wrestling with insomnia for the past few weeks, struggling to drift off and stay asleep. My bedtime used to be around 11, but I'd often toss and turn until 1am or later, only to wake up at 4am, or sometimes even earlier, like 3.30 Then, I discover this video. However, even though I gave everything he suggested a shot (except for the supplements), and I did feel less stress and anxiety, my sleep problem remained unchanged - hard to fall and stay asleep Then, I decided to give 200mg of Theanine and 100mg of P5P a try, popping it 30m before bed. And let me tell you, the last three nights have been pure bliss. I went to bed at 10.40, knocked out before Andrew' 10mins NSDR finished, and stayed like a log until 6 (when I alarm go off for the morning gym session) Should I declare Andrew my sleep savior?
Thank you, Andrew Huberman! You are doing great work! This episode changed my life! I have listened to this 4 times now. And I have been following these guidelines religiously for about 3 weeks. I now FALL ASLEEP NATURALLY WHICH IS SUCH A MIRACLE FOR ME! I went from being an insomniac/basket case who was doing everything wrong to a MORNING PERSON! I never miss the sunrise!
I love Dr. Huberman podcasts but I have so many questions. For some reason his voice and modulation are so enticing. I never get bored with his discourse. My son recommended this scientific and I am absolutely into his lectures.
Your interview with Chris Palmer about using Keto diet for mental health issues changed my life. I have recently started to use the tools to sleep better and they seem very helpful too! Thank you so much for your content, it has helped me a lot
My favorite podcast in the entire universe! It's been quite some time listening to this podcast over and over again. I took so many notes and now I can say that I master my sleep like never before. Thanks a lot Mr. Huberman. I am your fan and I enjoyed so much listening/watching your podcast. I am grateful 🌅
Wouldn’t you know it? I got up this morning, all prepared to spend my first moments in the sun. It was foggy! Here in WNC, it is typically foggy until mid morning. I pretended to be a plant, and sat in an open window, along with my favorites plant. The sun’s rays eventually made it thru the moisture. I could see the particles of light, thru the trees! Spectacular! Thank you, this is wonderful advice, and do able! I have struggled with sleep issues, most of my life. I am so excited to finally feel hopeful for my future. Without adequate sleep, I felt I would never heal from the death of my husband. I am so grateful. Thank you. Even though, I had just listened to this, and not yet put the information into practice, I was able to sleep, through the night last night. I usually wake after four hours, and it takes several hours to go back to sleep. Last night, I simply suggested to myself, rest, sleep will come. WooHoo! It did, too. Almost 8 full hours, of sleep. I have suspected for some time, coffee, was a habit. Thank you, I am so grateful, that you decide to update this information. I could go on and on. Blessings 🕊💕🕯😇🙏🏻💚
Thank Andrew Huberman. I have insomnia for 6 years. I have had severe onset insomnia. I cannot fail asleep with a sleeping pill. I have seem 3 doctors and a sleep specialist who just said my sleep wake recepts were off and oncd they get off you are on a sleeping oill for life. Not one of them had my Zinc checked. Because of your explaining how the brain works with the adenosine and the zinc deficiencies block those receptors. I asked for it to be checked. It's low. I'm now taking Zinc and doing the Yoga Nitra to help me fall asleep faster. You may have helped me change my life. I also have been doing the sunlight in the eyes in the morning even though it wasn't my clock being off that was the problem. It does help me feel more awake. Thank you for what you do.
Hey Doctor Huberman, huge fan of the podcast! Not sure if this would intrigue your fan base but would you ever consider doing an episode about newborns - regarding light, circadian rhythm, and similar topics? I’m a brand new dad as of Wednesday and could use as many tools as possible!
If you are reading this, I want to tell you that everything will be fine. You are incredible, you are unique, you can face anything in your life, you have the strength within yourself to overcome any obstacle, loss or situation. You are not alone, you are loved, you have the right to feel bad and good, you have the right to feel. Be blessed by these positive vibes and live your life to the fullest. I am sending my love to the universe so that I can reach you.❤❤
I've tried almost everything imaginable to try to get to sleep at night. And, finally, at age 75, I've found something that works... thanks to you. Yoga Nidra .... incredibly easy, incredibly fast, incredibly effective. And free!!! THANK YOU.
Thanks for all of this info. I am 39 and I'd gotten into the habit of sleeping 3 - 4 hours many days of the week in the last couple of years and one of the chief reasons other than my lack of self-discipline was the difficulty in sleeping I was experiencing and the bad quality of sleep which I hated. These tips have helped a lot and I have started to sleep 6 - 7 hours each day on average now.
What a HIDDEN GEM! I am stoked to have come across this podcast. The amount of knowledge you hold and your willingness to share with others is second to none! Excited to dive in and start optimizing my sleep! The key to a better life! Thank you so much. 🙏🏻
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Is it hidden gem when he has 2,5 million subscribers?
I always read before going to bed. That is the best lullaby and sleeping meditation. And the sun lights in early mornings are vital for me ❤. Thank you, professor, for another thoughtful episode. 🙏🏻
The waiting 90 minutes thing is so interesting cause I definitely think I can 'feel' the adenosine in my system, peaking from when I first wake up then slowly clearing as I stay awake. Drinking coffee immediately feels like I'm 'converting' the adenosine into a focused state.
I usually sleep fine and never have any issues staying asleep through the night, so I never watched this video. All of a sudden, I cannot fall asleep or stay asleep, so thank you for these tools 💛 immediately started implementing them!
One podcast, a lot of knowledge. I consider that from the first episode until now, your presentation skills are much improved. You succeed to impart certain topic in an understandable way for everyone. Thank you for inspiration to make our lives better!
I’ll have to listen, take notes 📝 to this a dozen times until it’s perfected, probably the best cast yet ( dopamine and focus casts were great as well)
• Morning sun exposure to eyes and body • Exercise upon waking • Cold shower • Caffein after 90-120 mins of waking • Evening sun exposure • Warm showers / saunas • very less use of artificial lighting after sunset, dim and low lights, also avoid excessive stimulation of body brain and senses • Cool and Calm sleep environment • Consistent sleep schedule • Nap maximum 90 mins not close to nighttime • NSDR, Yoga Nidra, Meditation • Stay happy and peaceful (my personal tip, though I lack that myself)
I never comment, and after my brain comes up with the thought to comment on another one of Andrew's videos on sleep I immediately start to tear up because I don't have the words to describe how profoundly important and helpful he has been in my life. Sitting outside of a business I just showed up to work at with tears in my eyes all I can think of is how I have never had the urge to give another male a bear hug other than my dad or my son. I am 37 years of age and have been to more than a handful of doctors who have NEVER! Give me not ONE! bit of advice or action I can use to help the narcolepsy that I was diagnosed with at the age of 17. I'm a liar 1 doctor said to help my cataplexy not to laugh 😕 however doctors have provided me with many different medications from riddelin to Adderall to GHB and 7 sleep studies I have as a worked as a technician for 15 years and for 10 of those years I have fallen asleep driving for at least 3 or 5 days a week. I've never been in an accident you do the math that's a lot of luck wearing thin.. I have told so many people of this podcast it means the world to me as does Professor Huberman. You sir....... I know why I can't formulate the words to express... Because words do you no justice, they are too Antiquated and messy. Thank you for the thought of my heart
Love this! I have always struggled with sleep so have really dialled into habits that can affect my sleep recently. I have learnt so much more by listening to your podcasts, they are so thorough and empowering - thank you 🙏
Man i am 78 and top, top nuch salkesman : in fact nobody ever beeat mee in selling insurance and currently i am running marketing agency setting up zomm appointments all over the country and i must say : not only what you do is great you alsow are doing the best sales job i ever seen! I am not talking to make people get products you promote but first of all and you emfasize it all the time you do geate job to tell people something and then tell them again ehat you told the using different words and that is what convince people. Really enjoid it and more then happy to support you in any was possible! You are 1000 times better then anybody including people you bring as example. Victor G. LeCar
My best sleep hack has been to re train my brain to get to sleep without listening to UA-cam to put me to sleep and have my phone away so that I can’t get in in bed. I do 20~30 minutes breathing meditation before bed which puts me in a calm state, and each time I wake up during the night it would last 10 seconds only, and I don’t feel tempted to use my phone during those since I can’t get to it.
This is what worked for me: 1. No tea or coffee after noon 2. Stretching and light workout after I wakeup 3. Workout at 6pm. 4. Listen to podcast as a bedtime routine.
Andrew Huberman is helping us find the best version of ourselves. So grateful for these podcasts! Any views whether cold showers or sunlight should come first?
Thank you for putting out so much knowledge, and give people the tools to change their lives. Have you thought about doing an episode about migraine? I would be grateful since this have enormous negative impact on my wifes life.
this episode was made for me :D there is an interesting coincident that the day I have decided to decrease my daily dose of café to once a day, I found out this episode has been published. And also it was exactly the day after I have changed gym schedule to morning because it was crowded in the afternoons :D taking cold shower works for me well :) I live in Iran, in middle east, so we have got sunny mornings most of the days, and I could use it too. I go to sleep easily, but I wake up like million times. I hope all these work for me, as I am loosing my mind, because of "mal"sleeping. Like always thank you very much Andrew
These sleep episodes arguably help more people improve their lives than any other of Hube’s topics. The sleep subject is well covered in the areas of mechanism and effects, and there’s considerable time devoted to avoiding low-sleep. However, there is next to no content discussing the ailments of sleeping *too much*. It would be greatly helpful and thorough if the show also helped listeners understand how all the discussed sleep mechanisms can go awry to induce behaviors like narcolepsy, or “light sleeping”, or even a combination of both that leads to excessive and low-quality sleep. For people like myself - I rarely have trouble falling asleep nor entering dream sleep, but this double-edged sword makes for a really difficult waking period, i.e., it’s tough to stay awake when you can easily fall back asleep. Or, if you’re a light sleeper and frequently wake up, you may end up sleeping longer in total. The episode with Dr. Walker very briefly touch on the notion of low-quality sleep, but it does not shed any light on this other unhealthy, albeit less common, phenomenon. Further, all listeners can benefit from knowing how and when to see a sleep doctor. That said, keep it up! You’re an inspiration to academics and laypersons alike!
Arigatou gozaimasu as Japanese saying. Thank you for your help🙇♂️🙇♂️🙇♂️. It is impressive how you can lecture for an hour or so ( almost 2 hours) with that much of material👍👍👍
Reading fiction has helped my insomnia extremely well, coupled with all the other behaviours you mention. Wondering how the cognitive load of reading possibly helps tire the 🧠. Thanks for such a comprehensive toolkit 💤😴
I have struggled with sleep almost my whole life - but already a week after trying to incorporate some of these measures, I can tell that it really works.. especially getting sunlight after waking up seems to help a lot...
Mr Huberman I have to say thank you a thousand times !!!!!! I often had days I couldn’t sleep because when I went to bad and I had to get up at specific time the next day my brain didn’t stop talking to me „You have to sleep because otherwise you will get not enough sleep bla bla bla“. This got me in a spiral where I sometimes wasn’t able to sleep an single hour some nights. Or when I got home from a really hard MMA Training session I wasn’t able to fall asleep for 3-4 hours and my recovery was for this reason non existent. After I watch this video I immediately slept better and now after 3 weeks of all this tips inkl the supplements I sleep like a baby. I have no problems to fall asleep and to sleep through. The only thing I have to get better control of is with drinking because I get up one time every night to go to the toilet. But that’s ok. Really thank you 10000000000 times 🙏 this is the kind of stuff you want on UA-cam. Watch a video and get help immediately. Thank you 🙏
I would love for you to talk about how to regulate sleep disruptions that occur around women's cycles. I experience heightened insomnia in the week before my period, and it is debilitating. Thank you for your incredible work!
I find NSDR to be a tad too involved and thereby too stimulating for me and actually keeps me awake. I find that doing a meditative stress clearing full body sweep followed by - inhale love, exhale stress and dis-ease, far more effective at falling back asleep and has the added benefit for me of being pro-active/personally responsible about controlling and clearing stress and dis-ease from my body. Thank you Dr Huberman for discussing health in a such caring, kind and subjective manner. Your podcasts are Gold
After years of insomnia, I started to get sunlight in the am, avoiding bright lights in the evening and following Dr Hubermans advice and in 3 months the insomnia was GONE! I’m almost mad it took me so long to learn about all this! Lol but I’m so happy to get good sleep. It’s been life changing.
Hey Dr. Huberman! Thanks for an incredible series, I'm a huge fan and your podcast has really changed the way I understand myself and others. A request - I'd love to see an episode on sleep disorders. I have sleep apnea, and I've struggled with a lot of the standard treatments. And from a neuroscience perspective, I think sleep apnea is pretty cool too! Losing muscle tone during sleep, or the CNS variants. Many thanks!
Read the Breathing Cure by Patrick McKeown. He says by nose breathing 24/7 and breathing lightly, sleep apnea will improve. Breathing lightly and nose breathing increases your blood co2 which dilates blood vessels, oxygenates brain, organ and tissues much better. I work with very stressful people, light breathing when adrenaline is pumping is hard but calming. Dale
Thank you so much for covering these things again and offering new insight! It's truly life-changing. I would love to hear an episode specifically about clinically diagnosed insomnia -- the causes, any new studies, and possible "cures," if such things exist. I've applied your behavioral sleep protocols in the past, which I found through trial and error, and maintained with the good fortune of a private roof in NYC. I had a few blissfully rested years using the tools you've now explained to us all so well. But now I *don't* have safe outdoor access in the mornings, and I *do* have Lyme Disease, which has made the rest of the exercise routines etc unsafe. So, my childhood insomnia is back with a vengeance and I'll often go days on zero minutes sleep. I still don't fully understand WHY though... Perhaps you and Dr. Matt Walker can join forces again?? You two are the dream team, literally.
Myra, which exercises are not safe with Lyme Disease?? I have had chronic Lyme for years, my dr suspects I've had it since childhood. I've been following Andrew's morning sun exposure/evening routine as well, getting as much daytime outdoor time as possible on top of that and I'm now not testing for Lyme. Lyme does not like sunlight or heat and I believe I've killed it while using the sun for pain management. I have suffered from multiple sleeping disorders all my life and the only time I actually got decent "rest" was during surgery when I was knocked out cold for a few hours each time. I would go days without sleep only to pass out from exhaustion for 10-30 mins and be up for another day or so.. rinse, repeat. I'm suddenly sleeping for the first time in my life. Please tell me what it is that is dangerous for Lyme, because my dr isn't sure why I'm suddenly not testing for it and we will be testing again soon to be sure as she thinks it is just "hiding". I think I've killed it but don't want to jinx anything...
@@Bomber411 thanks for sharing your experience. I actually moved to the desert to optimize the sunlight + heat access. I say “safe” because I pass out frequently and have suffered many concussions. I also struggle with thermoregulation, so I have to be careful above 100°F. Glad you’re doing well though!
@@myracargo692 me too!! I used to pass out all the time, randomly. They couldn't tell me why. I know my blood pressure was always low, so I blamed that. The dizziness has gotten better and I hadn't even realized! Thanks for that. Makes me wonder what else this is helping without realizing yet. So many health issues! The thermoregulation, I have never gotten any diagnosis that I know of concerning this, but my family dr has been absolutely ridiculous. Thankfully he just retired and I'm about to meet my younger lady Dr replacement. He never had me tested for my thermal issues, I can't seem to self regulate. Couldn't handle heat at all, but even when everyone else was cold, I'd be overheating. Step outside or swim too long even in the summer and my hands go numb. Some crazy stuff. We went swimming last night and my hands didn't go numb..I've been able to handle the heat better too, which is fantastic. I know I'm not well yet, but with these changes, he's given me so much hope. I'm curious which exercises in particular are dangerous for you though, as you mentioned above. I want to know what I should be mindful of for myself incase this Lyme is just mimicking my cells, as it does.
@@Bomber411 the unsafe exercises I referred to were hiking alone in desert heat, and swimming alone. I passed out after swimming and got a concussion, multiple times. So I suppose I’d encourage you to do aerobic exercise slowly but surely with a companion, and perhaps explore anaerobic exercise outdoors closer to home or with a friend. For me, I just have to be very careful about monitoring lightheadedness and never pushing it if I’ve slept less than 4 hrs the night prior. Take care of yourself & stay safe! And yes, enjoy the sunshine :)
Fabulous recap of previous podcasts. My sleep has been greatly improved since that first podcast. I will try inositol. When are you going to have a podcast on menopause? Boy, does it affect sleep of about half the populace. For instance, hot flash jolts me out of deep sleep. I found I have to NordicTrak for ~20 minutes before I sweat and THEN I can go back to sleep. I do this in near blackout light too!!Thanks for your love of science.
I am graced with the opportunity to really make changes in the way I live. Thank you so much for your podcast. It helps so so much. Also...Last Saturday I was walking in the mountains and I came in a dangerous situation where I was about to fall of a cliff. My breathing went weird because of fear. Than I thought of that technique that is offered in another hubermanpodcast. ' one long inhale, followed by a short inhale, then exhale' ... so on that dangerous path .. I thought of this, started to breathe like this a few times.. I think it prevented a panic attack.. it made me able to think clear, to not lose myself in fear of the situation I was in. I needed to save my own ass there and the hubermanpodcast helped in a 'hands on' practical way!
THIS IS AMAZING!, thanks for so much valuable info. Recently i must've done bad movement on the gym but i had really bad back and lowerback pain one day, and went to bed with a pillof behind my knees... i noticed not only my Back pain disappeared after 2 days but my sleep improved massively, way way more than i could've imagined.
Grateful for this episode! This one has really made me consider morning exercise, which is something new for me. Maybe you could mention, in a future espisode, some science regarding tracking sleep - especially in the context of placebo effects. Would tracking my sleep and knowing I’ve had a ‘meh’ night be worse than not tracking it and thinking I’ve slept better than I did? I find this stuff very interesting.
He's mentioned it on a podcast, although I can't remember exactly which podcast... (edit: it's on his podcast with Andy Galpin) The gist I got from Andrew is that he isn't a huge fan of sleep trackers, mainly because he doesn't like the idea of people relying on something external to understand how they slept. He'd rather people focus more on understanding their own body to gain feedback on what does/doesn't work for them in regards to sleep.
Just listened to this on Spotify following on from listening to you on JRE. Would love to see Joe on here and have the two of you discuss pros/cons of Sauna & Cryotherapy. Cheers from Australia!
Andrew Huberman coming in hot with this Sleep episode!!! My circadian rhythm is out of whack and I’m grateful for these tools you shared here. Now I need to just put them into practice (that’s the hard part for me 😉) 🙏 💜🤗
I am a nose breather and had a very bad cold recently. My nasal cavity was incredibly congested. I wasn't able to breathe through my nose for over a week. I was miserable and sleep was difficult. Glad that's over. Just getting over jet lag. I gained 8 hours, as returning to Canada from the UK, so it hasn't been too bad. I used to work shifts. It was pretty much impossible to stay on the same shift for an extended period. The shift schedule for hospital nurses just doesn't work that way. Information regarding supplements was helpful thank you. My issue is related to waking up in the middle of the night and not being able to get back to sleep. I have found that white noise, or You Tube sounds of nature, have been helpful as there can be unwanted noise in my environment.
Andrew is pure brilliance! Love the fact that he relies on science. Can you please cover sleep, dopamine agonists and RLS? There’s many sufferers out there living suboptimal existences.
Would be super awesome to see you interview a chiropractor who has an emphasis on neurophysiology and vitalism. Some names to reach out to: Heidi Haavik (lead researcher at New Zealand college of chiropractic), and John Minardi.
I'd be really interested to know if viewing sunlight in the morning and in the evening also can have a positive effect on toddlers/small children that have trouble falling asleep/staying asleep when they're supposed to at night. Similarly, taking children out to play or to the park rather early in the day than later on. Many parents have issues with "bad sleepers" and they are told to just wait for the child to grow out of it, and it would be groundbreaking if this could be a possible solution! (but i do realize children need naps and may have a much different circadian rhythm, so it may not be that simple)
I was just wondering this as I was bring my tot to daycare. Here I am going to go see the sunrise and she got put in a dark environment. I'll have to test once we are back in our house. It got flooded by the toilet so sleeping in the same room when ur not used to it is hard on sleep. What tests could you run?
My cheat sheet from this:
- Light
- Sunlight in first 30-60 minutes of waking
- Look at or near the sun as close as it doesn’t hurt
- If it’s sunny this could be 5 minutes. If overcast 10. If heavy cloud 30.
- Need to be outside ideally, not through a window
- If no light available, selfie ring lights are a decent substitute
- It’s a cumulative effect, so if you don’t get enough one day make up for it the next day.
- Aim for at least 80% of days
- Sunlight in eyes when setting.
- This helps signal to your body that it’s the end of the day.
- Also protects somewhat against the negative effects of artificial light before bed.
- When sun is down
- Do not use bright artificial lights of any colour
- Put lights as low to ground as possible
- Use as little light as possible (moon or candle light best if possible)
- Exercise
- In the first hour after waking increases body temperature helping you wake up and set good sleep cycle
- Later in the day will make you fall asleep later.
- Shower
- To increase you core body temperature in the first hour of waking have 1-3 minute cold shower.
- A warm shower or bath for less than 20 minutes will help cool core body temperature.
- Can be used post exercise late in the day to try to negate negative effects of late exercise on sleep.
- Drugs
-Caffeine
- At least 90-120 minutes after waking. This avoid the afternoon crash.
- Then no caffeine 8-10 hours before sleep.
- Alcohol and THC
- Negatively affect sleep quality even if it feels like you get to sleep easier.
- Temperature
- Cool sleep environment about 3 degrees cooler than rest of the environment.
- If you have a cool sleeping environment you can sleep under a blanket and your extremities will naturally stick out of covers and regular your temperature avoiding wake-ups.
- Can be used especially post late evening exercise to help negate negative effects on sleep.
- Catch up sleep
- NSDR deep rest technique.
- Nap at most 90 minutes and not close to bed time
- Do not sleep in past normal waking time more than 1 hour even if very minimal sleep
- Strictly do not have caffeine first 90 minutes after waking, this will disrupt future catch up sleep.
- Having to do things at night like feed baby
- Use dim red light if needed.
- Do not have caffeine , view bright lights or exercise during your normal sleep times
- Other
- Be a nose breather.
- If needed, tape your mouth shut while you sleep (if you don’t have severe sleep apnoea
- You can train more airflow through your nose by doing cardiovascular exercise with your mouth closed. Again, tape up your mouth if needed.
- Elevate the feet of your mattress 3-5 degrees to promote venous return. Not in pregnancy or vascular issues.
Not that I wouldn't mind watching this whole episode, but you saved me 2 hours
Really great notes! Good job and thank you for sharing.
Great work!
This is gold. Thanks a ton.
Thanks. This is kind of you to do.
I feel like Andrew is just telling us to stop being lazy, get up early and go outside and work out, but in a nice and science based way. I love it.
Yup
I love your comment 😊
Getting up early is actually bad for me and I am working on sleeping longer. But I am a premenopausal woman, according to science I am pretty much not human :D
thank you Prof. Enjoyed. Session.
@@lizvlx Look into some hormone replacement options. They are life changing for menopausal women. Bone density, maintaining muscle strength, not gaining fat as easy, joint health, energy levels all day, way better mood, libido/drive/pleasure, feeling healthy, etc. I know a few older women who go to HRT clinics and they all love it.
I've applied early morning sun, no caffine after 3pm and no blue light or screen time 90 minutes before bed and I've never slept better! Thanks for the information!
Means...??
May you elaborate it plzz sir
Are you still staying consistent?
@@214GNR still holdin on!
@@214GNR Shhhhh, he’s sleeping!!
Did anyone notice how Huberman's delivery is artfully consistent?
-Simple terms
-efficient communication (E.g. use of the word zero-cost to send the point)
-Amazingly repeatitive in nature to the point that I memorized all the key takeaways
- Most importantly, always reminds you that we are humans, saying "most nights" and gives you ways to deal with everyday life
Not judgy, doesn't tell anyone what should or should not be done. He's just there reporting "quality peer reviewed papers"
This content is absolutely high-quality!
You are probably a liberal
Absolutely so pleasant to listen to
Coach Eugene delivers his content the same way as well and Michael Chandler
simple terms is false advertising, this guy gives you EVERYTHING you gotta know
He clearly fine tunes his written script and just NEVER drones on and on.
How incredibly lucky we are to have access to this type of high quality information, delivered by an intelligent, well-spoken and kind-hearted man. This content is truly revolutionary.
I totally agree.
As a mom (newborn and 2 yo) who's sleep is interrupted and scarce because of the children - I would love an episode that would cover children's sleep and how help them during different ages. Children's sleep is one of those topics where there's a lot of "experts" out there and would be great to get a overview of what the science says.
I totally agree! It would be great
It's basically the same, once they are out of the infant stage 6mo to a year you have to teach them good sleeping habits: children need structure, boundaries and consistency -from someone who has raised children and worked in childcare
@@sateIIitepilotI agree
*whose
Andrew Huberman: The best thing about Mondays. ❤️
Absolutely agree
For real
I would nominate Better Call Saul as a candidate for best thing about Mondays, but it's close. Admittedly, it feels pretty clear that listening to HLP is a better life choice than watching BCS. Fortunately, this exercise in misplacing my priorities will come to a no doubt glorious and tearful end in two weeks.
@@chad206 BCS is a smudged, hardly recognisable, b&w facsimile of its former self. It died along with Howard and Lalo.
Besides, it comes out on a Tuesday in the UK!
Just inserting something here. I’m going to try
Thorne.
I was completely sedentary in the morning due to working from home in the computer and not having a morning exercise routine. I started getting sunlight early morning and it did not do much. When I started walking/jogging 10 to 15 minutes early morning (sun and exercise together) that improved my sleep drastically!
I'm 39 and insomnia, morning sadness / languidity, and just feeling ok after a night of sleep have always been a source of tremendous distress, depression, lack of focus, etc.. I deeply appreciate your knowledge and wisdom, and can't express my gratitude enough for this podcast. It's a lot of info, so I've got work to do. Thank you, doctor, you're a saint! :)
Ditto…except I have had intolerable insomnia for 60 yrs from the day I was born. Dr Huberman’s knowledge IS priceless as he makes neuroscience accessible to the layperson and gives immediate hope and a plan for us. I also thank God and UA-cam algorithm for sending me here!!!
Me too. Have done the morning thing for 30 days now. Lately, when going to bed, I've been looking forward to the morning! First time ever.
Any update?
Thank you. I suffered from sleep deprivation for many years. It has been only two weeks that I am following your protocols, and I am getting phenomenal sleep.
That's awesome! how soon did you notice improvement? Were you on any meds? I had to start taking some after months of debilitating insomnia
@@cristianzor_scs No! I wasn't on any meds. And I never tested for if I have clinical insomnia. But my sleep was very poor in terms of length and depth, and I would feel sleepy all day.
Hi! can you explain a little more what you have done?
@@vvvviiissoorrrrobbbjj11 watch Sun in early hours for 5 minutes, have some exercise (movement) soon after waking up, cold water baths, early breakfast high in protein, spending most of my day in sunlight, avoiding as much light as possible after dinner. While sleeping, even if not falling asleep, just close eyes and lie down - avoid light and movement of any sort.
Great to see Dr. Huberman return to where we started together.
Having watched his podcast's first month's series more than once - not to mention viewing his excellent interviews with esteemed sleep researchers Samer Hattar and Matt Walker - this material is foundational.
Dr. Huberman's 'sleep kit' supplements has been a game-changer for me. Hydrating in the morning, and stalling the ingestion of caffeine for a few hours has also changed my sleep life for the better.
All of this make my days better, my nights welcome and my life richer. Thank you, Dr. Huberman, for bringing Lifestyle Medicine to the masses. We benefit in ways conventional health care can only dream of (see what I did there?).
@bot consume caffeine at least 90-120 minutes after waking is best.
@bot try delaying it to 90-120 minutes to let your body naturally wake up before ingesting caffeine
.
Excellent comment! I will have to seek out those other 2 interviews with Walker and Hattar in the near future.
A new product?? JM
Can’t wait for this kind of podcast to become a series: Workout Toolkit, Longevity Toolkit, etc.
Thank you Dr. Huberman! You’ve changed my life and countless other lives for the better. 🙏🏽
A yearly synopsis for things sleep, productivity, and exercise with any new information that come out seems like great idea
absolutely. And another episode integrating them all would be awesome! What does a day look like when you're optimizing your health?
Thank you for making science-based health information available to everyone. I am a person who does so much better with knowing the why something is the right thing to do. For people like me your podcasts are a breakthrough to enabling change. Thank you.
I have my cousin listening to you because after 15 years of her taking Xanax now stopped and having lots of sleep disturbances. Thankful you are posting this free information it is so needed especially now with all this stress.
- get sunlight in your eyes as soon as possible after waking up (within 60 minutes of waking) for 5 minutes on a clear day, 10 on a cloudy day and 20-30 on a really cloudy day (increases cortisol early in the day)
- look towards the sun, doesn’t have to be direct
- it is the most powerful stimulus for wakefulness throughout the day and the ability to fall and stay asleep at night
- take cold showers to increase your core body temperature
- cold showers cause the release of adrenaline and dopamine which help wake you up
- exercise in the morning after waking up (increases core body temperature)
- you can consume caffeine 90-120 minutes after waking up (it limits adenosine, hence limiting sleepiness), best to not drink anymore after early afternoon
- eat breakfast in the early morning hours to be more alert in the morning
- eat smaller meals so you’re not full as you will be sleepy after having a big meal
- get sunlight in your eyes again in the late afternoon, when the sun is setting (it’s a second reference point for your circadian rhythm, low solar angle, different wavelength of light as compared to in the morning)
- avoid/dim artificial lights in the evening
- take warm showers at night to lower your core body temperature
- sleep in cooler environments
- don’t sleep in for longer than an hour beyond your normal wake-up time
All of these tips have been known for decades!
@@CelticSaintnobody said it’s a new thing. What’s ur point
We live in a mountain community and are surrounded by high mountains and trees.... lots of trees. Today (1/11/24) our sun doesn't even reach our house till about 9:45 and I've been awake for 4 hours already so no sun at all since I wake up too early in the early morning. So, to get sun on my face won't happen at 4 or 5 or 6 or 7 and beyond in the morning in winter time. How's one with sleep problems to get started for the day?
Thank you ❤❤❤❤
A big BIG thank you for this episode. At 57 I gradually - over the last 10 years - developed poor sleep - no problem to fall asleep but once I opened my eyes about 1am - I could be awake up to 3-4am - awake for so long I would eventually get hungry and then have food and tea. I was taking prescribed sleeping tablet 2.5mg when I woke to help me get back to sleep. After listening to your podcast I implemented as many of the tools as I could. I am on day 6 and I have not taken any sleeping tablets. I have been able to go back to sleep fairly quickly even after a bathroom visit. This is mind blowing for me. I feel rested and fresh in the morning and as I work out first thing - I have a pre menopause energy now that I thought was long gone for me. I could not get some of the supplements you recommended but was able to get Inositol - so taking that an hour before bed. If the tools works for me it can work for anyone. I also listened back to the episode with Matt Walker and used the visualizing a nice walk to help you drift back off :)
Hey, how's it going? Still sleeping better?
I’ve recently started working with older people suffering from dementia and would love hear you speak about the mechanisms, any protocols for keeping it at bay and help for those suffering.
Thank you for taking the time to make these they’re really beneficial to everyone!
Huberman for president:))
Nooo! :) We need him here.
I noticed the elderly were addicted to sleeping pills in certain residential home
Investigate nicotine, you'll be surprised
@@susanwojcicki3581 investigate making your point clear enough
I have worked in a nursing home & looked after my Mother at home with advanced dementia and found the Vielight incredible helpful for mood & sleep regulation
The more I experience life, the more I appreciate an 8 hour sleep. It runs everything - Testosterone... You want to be a man, sleep, you want to be great with your kids, sleep. You want to lift more, sleep. You want to perform better at your job, sleep. You want to live a great life, sleep. No one every said, "Man I got such great sleep, I'm going to have a terrible day".... ever.
You right
Testosterone causes aggression, hair loss, cancer and many other negatives fool, have fun getting angry at your kids and wife you trash.
This is why I get so much anxiety about sleep because it matters so much on how we act
I find it hard to sleep, but I don’t know why
The circadian rhythm reset methodology works like a charm. This comment is made after a year of implementing the routine, and is the fallback position whenever the sleep routine gets out of shape due to random external factors that impact your daily life (travel, work commitments, pain from injury etc). I can't recommend listening to this podcast highly enough.
In regards to the above mentioned exception periods, you can have the confidence that you can get back on track (and quickly), to resolve the short term issues that are bound to arise from time to time.
Thank you Dr Huberman.
Thank you Dr Huberman. You are amazing sharing those knowledge and very good and quality science based information with us. I am 100 % grateful for Having met you here on UA-cam on this podcast. For the universe ,God, google had advertised your channel for me. I suffer from bad sleep, it is hard for me getting to sleep always and always change night for day and vice versa , sleep at day and ve awake at night and I think that is killing me bit a bit. I want to apply all these methods and change my life . I really need it.
Have been following since ep1 on sleep. My sleep habits have already improved so much by doing all your suggestions, including outside light first thing in morning and magnesium, etc!
Just woke up too early again and saw this lecture. My favorite topic! Can listen while trying to get back to sleep now. 👏🥰
More on the magnesium please
How tf do u go back to sleep? That shit is impossible
Dr Huberman,
Thank you for the knowledge you provide, especially on this subject as sleeping well is a huge issue in my family. Keep up the fantastic work.
Just wanted to thank you and your team. For me it is amazing that somebody is trying to help at this level. For one suffering from tinnitus I would really like a podcast about that and one about trauma, maybe with Gabor Mate. I wish you all the best, you all are fabulous.
I've had insomnia for 3 years. I've been following as many of the tips in this video as possible for a few days now and I'm already sleeping much better. Thank you very much for these podcasts, they are very valuable
I just found your channel, im 17 and im trying to create the best most productive routine for myself, I've struggled with sleep for the past year and a half, due to various health reasons. Your channel has been super useful and really interesting, so thanks 🙏👍
ATB
I'm 28.. I wish I knew what he is saying when I was your age.. Been having insomnia and all kinds of problems like asthma, sleep apneia, epilepsy.. Lots of them due to bad sleep.
@@vhulksantos i hope it gets better for you bro 🙏
@@PhonkAttack4DX thanks!
Hope u feel better soon
Thank you Andrew, for taking us along on your journey of learning.
Thank you, thank you for releasing this! I've been having trouble sleeping & my doctor wants to try improving my sleep hygiene before trying sleeping pills. Waking up tired from poor night's sleep is horrible, so this is a godsend 🙏🏻
So many people do this every night they’re not aware of what a proper deep sleep feels like
1:31… temperature minimum!!!! This is the most useful information I have ever received about shifting my sleep schedule; it explains why so many of my attempts fail tremendously! I was doing all of the other things correctly, but too early and just kept struggling more & more to fall asleep and wake up even at my normal time!! Thank you!!
If Andrew were science teacher for every one in the world. No one would have missed even a single class.
Love the content
Agreed!! Exactly!! I tuned out & failed science because I couldn’t understand it! Here Dr H makes it very accessible to us laypeople!
Not to mention VERY pleasing to the eye!
The only person on UA-cam or any platform that I would listen to endlessly.
Your work and effort is greatly appreciated and highly regarded.. simply the best .
Immense respect and gratitude from India !
Keep inspiring!!
Going for a walk almost right after waking up around sunrise has completely changed my energy levels throughout the day. I've only been doing it for a couple days, literally, and I have not needed coffee. I drink 2 sometimes 3 cups a day. It's actually insane. It may be a combination of factors, but I think the sunlight is the key one.
I first saw Dr. Huberman from the jocko podcast and I’ve been in love with the knowledge and understanding of how the body works and how we can maintain “manipulate” it for our benefit thank you for all the informative education you bring us.
I’ve never Hurd of this but I’ve been doing it all my life. This works! It’s how I taught my children and one still practicing this step. It keeps the depression out of her life and the happy days regular.
This absolutely worked for me! I'd gone over a month with poor sleep after returning to work after 5 years away from a set schedule outside the home, and within 5 days of doing this I was back to my normal 7 hours a night. Thanks so much! Definitely sharing.
Suggested topic: vagus nerve / role & mechanisms + techniques to fall asleep. I find that applying light pressure on my (closed) eyes + deep breathing have been very helpful in helping me fall asleep, I believe because vagus nerve effects.
Thank you Dr Huberman for all the excellent knowledge that you put out for all to benefit from, this is needle moving!
I used to be a night owl all my life and mostly skipping breakfast but the past years completely changed my routine now waking up 4-5 am, exercising and having a nutritious big breakfast. Completely a game changer for me 😊☀️
I've been following these protocols religiously since your first episode on sleep and the one with Matt Walker and not only did it totally cure my insomnia, it led me to make so many other positive changes to my daily life, fitness routines, diet and work. 0% exogenous and 100% behavioral change. It works! Thank you!
I’ve gotta give it a try. Never had insomnia in my life and the last month I’ve been dealing with it nightly. Most of the time getting like 2-3 hours a night. Just brutal. What things helped the most ?
@@JG129 Speaking for me personally it was eliminating caffeine entirely. I think I might be very sensitive to it. I followed Huberman's sleep regiment consistently and, although it improved my general mood during the day, sleep was still very hectic until I cut caffeine entirely (and other stimulants like nicotine). Even half a cup of coffee or a black tea would make me wake up during the night after a few hours unable to go back to sleep.
@@lacsativ1 yeah I completely cut caffeine out a few weeks back. Still hoping to get a full nights sleep one of these days lol
@@JG129 Hope it improves for you soon. In case it's useful, here's my list of things that I need to do in order to ensure I get good sleep and am highly functional. Mentioning it because I had hectic sleep for years but sticking to these seems to help a lot.
Essential:
Very low, close to zero carbohydrate diet (also helps with my IBS tremendously)
Daily exercise (nothing crazy, at least 25-30 minute cardio daily, and some muscle training every other day, but cardio makes me feel best)
20-30 minute walk as soon as I wake up
One meditation session of 60 to 90 minutes daily
No stimulants or alcohol
Bonus:
Finish showers with cold water for a couple of minutes (been building up to it), ideally in the first half of the day.
Wim Hof breathing for energy boost or when dealing with stress
Push ups when irritated/agitated
Sunset walk and reduce artificial lights in the evening. That's not really possible for me as I work from home from 3PM to 11:30PM but it worked well when I didn't have this schedule.
Listen to a mildly interesting audio program in bed with no lights if it feels too jarring to try and fall asleep as soon as you close your eyes. If you're into meditation and got some experience there's also some subtle things you can do with attention to the body sensations to encourage a dull/sleepy state, but I wouldn't really recommend that unless you kind of know what you're trying to do from experience with meditation.
@@lacsativ1 really appreciate it !
I love that Dr Huberman is knowledgeable and has a gift for teaching. Thank you for your dedication in sharing science with us.
We are primitive by nature. There is no escaping our evolutionary biology. This is more evidence of how doing the primitive things in our lives can be so important for our health (seeking sun in the AM, being outdoors, eating whole foods, rest, etc...) while making it seemingly clear how it can be detrimental it can be if neglected. The irony of technology and innovation is that humans have an innate desire to innovate and be creative and push forward on technology, yet we tend to do so while sacrificing our own health without realizing it. A truly fulfilling life would be one with the self awareness of our bodies physiological and neurological needs and tending to them while continuing to innovate and use our creativity lean into technology and advance our civilization without forgetting our roots. I appreciate Andrew's ability to depict how to optimize our physiological and neurological requirements in the easiest way possible. Great work!
Absolutely no joke - I've been wrestling with insomnia for the past few weeks, struggling to drift off and stay asleep. My bedtime used to be around 11, but I'd often toss and turn until 1am or later, only to wake up at 4am, or sometimes even earlier, like 3.30
Then, I discover this video. However, even though I gave everything he suggested a shot (except for the supplements), and I did feel less stress and anxiety, my sleep problem remained unchanged - hard to fall and stay asleep
Then, I decided to give 200mg of Theanine and 100mg of P5P a try, popping it 30m before bed. And let me tell you, the last three nights have been pure bliss. I went to bed at 10.40, knocked out before Andrew' 10mins NSDR finished, and stayed like a log until 6 (when I alarm go off for the morning gym session)
Should I declare Andrew my sleep savior?
It's 1 am. It looks like I need to get serious and implement THIS!
Another productive morning just by watching and listening to you. Thanks a lot for changing my life and my family's life, Andrew.
I truly love taking little nap during the day. Sleeping is certainly not an issue for me. God bless you Dr. Andrew and team.
If you work 9-5 that is not possible, and throughout modern history people are getting fired from falling asleep at work.
@@vidalskyociosen3326 thanks for your criticism
Thank you, Andrew Huberman! You are doing great work! This episode changed my life! I have listened to this 4 times now. And I have been following these guidelines religiously for about 3 weeks.
I now FALL ASLEEP NATURALLY WHICH IS SUCH A MIRACLE FOR ME! I went from being an insomniac/basket case who was doing everything wrong to a MORNING PERSON! I never miss the sunrise!
I love Dr. Huberman podcasts but I have so many questions. For some reason his voice and modulation are so enticing. I never get bored with his discourse. My son recommended this scientific and I am absolutely into his lectures.
thank you mr. Huberman because of you I and many others I was able to improve my life. Take care.
Your interview with Chris Palmer about using Keto diet for mental health issues changed my life. I have recently started to use the tools to sleep better and they seem very helpful too! Thank you so much for your content, it has helped me a lot
My favorite podcast in the entire universe!
It's been quite some time listening to this podcast over and over again. I took so many notes and now I can say that I master my sleep like never before. Thanks a lot Mr. Huberman. I am your fan and I enjoyed so much listening/watching your podcast.
I am grateful 🌅
can u reply to this comment with the notes so i can copy and paste them into my own note pad please
Wouldn’t you know it? I got up this morning, all prepared to spend my first moments in the sun. It was foggy! Here in WNC, it is typically foggy until mid morning. I pretended to be a plant, and sat in an open window, along with my favorites plant. The sun’s rays eventually made it thru the moisture. I could see the particles of light, thru the trees! Spectacular! Thank you, this is wonderful advice, and do able! I have struggled with sleep issues, most of my life. I am so excited to finally feel hopeful for my future. Without adequate sleep, I felt I would never heal from the death of my husband. I am so grateful. Thank you. Even though, I had just listened to this, and not yet put the information into practice, I was able to sleep, through the night last night. I usually wake after four hours, and it takes several hours to go back to sleep. Last night, I simply suggested to myself, rest, sleep will come. WooHoo! It did, too. Almost 8 full hours, of sleep. I have suspected for some time, coffee, was a habit. Thank you, I am so grateful, that you decide to update this information. I could go on and on. Blessings 🕊💕🕯😇🙏🏻💚
Thank Andrew Huberman. I have insomnia for 6 years. I have had severe onset insomnia. I cannot fail asleep with a sleeping pill. I have seem 3 doctors and a sleep specialist who just said my sleep wake recepts were off and oncd they get off you are on a sleeping oill for life. Not one of them had my Zinc checked. Because of your explaining how the brain works with the adenosine and the zinc deficiencies block those receptors. I asked for it to be checked. It's low. I'm now taking Zinc and doing the Yoga Nitra to help me fall asleep faster. You may have helped me change my life. I also have been doing the sunlight in the eyes in the morning even though it wasn't my clock being off that was the problem. It does help me feel more awake. Thank you for what you do.
Hey Doctor Huberman, huge fan of the podcast! Not sure if this would intrigue your fan base but would you ever consider doing an episode about newborns - regarding light, circadian rhythm, and similar topics? I’m a brand new dad as of Wednesday and could use as many tools as possible!
If you are reading this, I want to tell you that everything will be fine. You are incredible, you are unique, you can face anything in your life, you have the strength within yourself to overcome any obstacle, loss or situation. You are not alone, you are loved, you have the right to feel bad and good, you have the right to feel. Be blessed by these positive vibes and live your life to the fullest. I am sending my love to the universe so that I can reach you.❤❤
Awesome uplifting comment, than you
Thank you so much for this information! Many folks have their days and nights flip-flopped and don’t know how to get back to normal sleep hours. 🙏
I've tried almost everything imaginable to try to get to sleep at night. And, finally, at age 75, I've found something that works... thanks to you. Yoga Nidra .... incredibly easy, incredibly fast, incredibly effective. And free!!! THANK YOU.
Thanks for all of this info. I am 39 and I'd gotten into the habit of sleeping 3 - 4 hours many days of the week in the last couple of years and one of the chief reasons other than my lack of self-discipline was the difficulty in sleeping I was experiencing and the bad quality of sleep which I hated.
These tips have helped a lot and I have started to sleep 6 - 7 hours each day on average now.
What a HIDDEN GEM!
I am stoked to have come across this podcast. The amount of knowledge you hold and your willingness to share with others is second to none!
Excited to dive in and start optimizing my sleep! The key to a better life!
Thank you so much. 🙏🏻
Is it hidden gem when he has 2,5 million subscribers?
@ Considering its almost 8,000,000,000 people worldwide. Yes
I always read before going to bed. That is the best lullaby and sleeping meditation. And the sun lights in early mornings are vital for me ❤. Thank you, professor, for another thoughtful episode. 🙏🏻
Hey! What kind of light do you use for reading before sleep?
The waiting 90 minutes thing is so interesting cause I definitely think I can 'feel' the adenosine in my system, peaking from when I first wake up then slowly clearing as I stay awake. Drinking coffee immediately feels like I'm 'converting' the adenosine into a focused state.
I usually sleep fine and never have any issues staying asleep through the night, so I never watched this video. All of a sudden, I cannot fall asleep or stay asleep, so thank you for these tools 💛 immediately started implementing them!
One podcast, a lot of knowledge.
I consider that from the first episode until now, your presentation skills are much improved.
You succeed to impart certain topic in an understandable way for everyone.
Thank you for inspiration to make our lives better!
I’ll have to listen, take notes 📝 to this a dozen times until it’s perfected, probably the best cast yet ( dopamine and focus casts were great as well)
Can you share your notes here?
@@dot5816 that would be awesome
Share notes plz
My days have been so much better since i discovered your channel Andrew! Thanks!
Andrew please never stop with this podcast, you are so enjoyable to listen to and i am learning so much! Thankyou❤
• Morning sun exposure to eyes and body
• Exercise upon waking
• Cold shower
• Caffein after 90-120 mins of waking
• Evening sun exposure
• Warm showers / saunas
• very less use of artificial lighting after sunset, dim and low lights, also avoid excessive stimulation of body brain and senses
• Cool and Calm sleep environment
• Consistent sleep schedule
• Nap maximum 90 mins not close to nighttime
• NSDR, Yoga Nidra, Meditation
• Stay happy and peaceful (my personal tip, though I lack that myself)
last one so real 😔
I never comment, and after my brain comes up with the thought to comment on another one of Andrew's videos on sleep I immediately start to tear up because I don't have the words to describe how profoundly important and helpful he has been in my life. Sitting outside of a business I just showed up to work at with tears in my eyes all I can think of is how I have never had the urge to give another male a bear hug other than my dad or my son. I am 37 years of age and have been to more than a handful of doctors who have NEVER! Give me not ONE! bit of advice or action I can use to help the narcolepsy that I was diagnosed with at the age of 17. I'm a liar 1 doctor said to help my cataplexy not to laugh 😕 however doctors have provided me with many different medications from riddelin to Adderall to GHB and 7 sleep studies I have as a worked as a technician for 15 years and for 10 of those years I have fallen asleep driving for at least 3 or 5 days a week. I've never been in an accident you do the math that's a lot of luck wearing thin.. I have told so many people of this podcast it means the world to me as does Professor Huberman. You sir....... I know why I can't formulate the words to express... Because words do you no justice, they are too Antiquated and messy. Thank you for the thought of my heart
Love this! I have always struggled with sleep so have really dialled into habits that can affect my sleep recently. I have learnt so much more by listening to your podcasts, they are so thorough and empowering - thank you 🙏
This podcast was the only that truly had an impact on my life,much love from Brazil ❤
Man i am 78 and top, top nuch salkesman : in fact nobody ever beeat mee in selling insurance and currently i am running marketing agency setting up zomm appointments all over the country and i must say : not only what you do is great you alsow are doing the best sales job i ever seen! I am not talking to make people get products you promote but first of all and you emfasize it all the time you do geate job to tell people something and then tell them again ehat you told the using different words and that is what convince people. Really enjoid it and more then happy to support you in any was possible! You are 1000 times better then anybody including people you bring as example.
Victor G. LeCar
My best sleep hack has been to re train my brain to get to sleep without listening to UA-cam to put me to sleep and have my phone away so that I can’t get in in bed. I do 20~30 minutes breathing meditation before bed which puts me in a calm state, and each time I wake up during the night it would last 10 seconds only, and I don’t feel tempted to use my phone during those since I can’t get to it.
This is the topic I was waiting for. As always thank you Dr Huberman.
Honey the neighbor is outside again with his mouth taped shut staring at the sun
😆 😆 😆
Vizinhos bisbilhoteiros tem em qualquer lugar do mundo 😂
This is what worked for me:
1. No tea or coffee after noon
2. Stretching and light workout after I wakeup
3. Workout at 6pm.
4. Listen to podcast as a bedtime routine.
Andrew Huberman is helping us find the best version of ourselves. So grateful for these podcasts!
Any views whether cold showers or sunlight should come first?
what an era we live in ! such amazing content for free!
Thank you for putting out so much knowledge, and give people the tools to change their lives. Have you thought about doing an episode about migraine?
I would be grateful since this have enormous negative impact on my wifes life.
I agree. I get Migraines once a week. It is so horrible
this episode was made for me :D there is an interesting coincident that the day I have decided to decrease my daily dose of café to once a day, I found out this episode has been published. And also it was exactly the day after I have changed gym schedule to morning because it was crowded in the afternoons :D taking cold shower works for me well :)
I live in Iran, in middle east, so we have got sunny mornings most of the days, and I could use it too.
I go to sleep easily, but I wake up like million times. I hope all these work for me, as I am loosing my mind, because of "mal"sleeping.
Like always thank you very much Andrew
Did his Tools work for you? Could you improve your sleep?
These sleep episodes arguably help more people improve their lives than any other of Hube’s topics.
The sleep subject is well covered in the areas of mechanism and effects, and there’s considerable time devoted to avoiding low-sleep. However, there is next to no content discussing the ailments of sleeping *too much*.
It would be greatly helpful and thorough if the show also helped listeners understand how all the discussed sleep mechanisms can go awry to induce behaviors like narcolepsy, or “light sleeping”, or even a combination of both that leads to excessive and low-quality sleep. For people like myself - I rarely have trouble falling asleep nor entering dream sleep, but this double-edged sword makes for a really difficult waking period, i.e., it’s tough to stay awake when you can easily fall back asleep. Or, if you’re a light sleeper and frequently wake up, you may end up sleeping longer in total.
The episode with Dr. Walker very briefly touch on the notion of low-quality sleep, but it does not shed any light on this other unhealthy, albeit less common, phenomenon. Further, all listeners can benefit from knowing how and when to see a sleep doctor.
That said, keep it up! You’re an inspiration to academics and laypersons alike!
Arigatou gozaimasu as Japanese saying. Thank you for your help🙇♂️🙇♂️🙇♂️. It is impressive how you can lecture for an hour or so ( almost 2 hours) with that much of material👍👍👍
Just imagine how much time and resources have gone through to collect all this knowledge just to be shared with us for free… thank you!
I am not getting enough sleep because I have been binge-watching Andrew Huberman since finding his channel a week ago!
Perhaps missing the forest for the trees
Reading fiction has helped my insomnia extremely well, coupled with all the other behaviours you mention.
Wondering how the cognitive load of reading possibly helps tire the 🧠.
Thanks for such a comprehensive toolkit 💤😴
Anyone else watching this at 3am?
Sorry. I miss 3am club
3:20ish f**k
4:55 rn I was watching another sleep video sorry
3:47
I have struggled with sleep almost my whole life - but already a week after trying to incorporate some of these measures, I can tell that it really works.. especially getting sunlight after waking up seems to help a lot...
Mr Huberman I have to say thank you a thousand times !!!!!! I often had days I couldn’t sleep because when I went to bad and I had to get up at specific time the next day my brain didn’t stop talking to me „You have to sleep because otherwise you will get not enough sleep bla bla bla“. This got me in a spiral where I sometimes wasn’t able to sleep an single hour some nights. Or when I got home from a really hard MMA Training session I wasn’t able to fall asleep for 3-4 hours and my recovery was for this reason non existent.
After I watch this video I immediately slept better and now after 3 weeks of all this tips inkl the supplements I sleep like a baby. I have no problems to fall asleep and to sleep through. The only thing I have to get better control of is with drinking because I get up one time every night to go to the toilet. But that’s ok.
Really thank you 10000000000 times 🙏 this is the kind of stuff you want on UA-cam. Watch a video and get help immediately. Thank you 🙏
Your podcasts make me interested in science.
Thankyou man ❤️
I would love for you to talk about how to regulate sleep disruptions that occur around women's cycles. I experience heightened insomnia in the week before my period, and it is debilitating. Thank you for your incredible work!
Same here!!!
Same!! A week prior, it is unbearable. I hardly sleep at all. 😔
Your lectures improved my life so much! Thank you! 🙏🏻
I find NSDR to be a tad too involved and thereby too stimulating for me and actually keeps me awake. I find that doing a meditative stress clearing full body sweep followed by - inhale love, exhale stress and dis-ease, far more effective at falling back asleep and has the added benefit for me of being pro-active/personally responsible about controlling and clearing stress and dis-ease from my body. Thank you Dr Huberman for discussing health in a such caring, kind and subjective manner. Your podcasts are Gold
After years of insomnia, I started to get sunlight in the am, avoiding bright lights in the evening and following Dr Hubermans advice and in 3 months the insomnia was GONE! I’m almost mad it took me so long to learn about all this! Lol but I’m so happy to get good sleep. It’s been life changing.
Congratulations 🥳Were you ever on medication? I've been doing almost everything he suggested so I will continue to work on it
@@cristianzor_scs I never took any meds, was too scared to. All his tips worked for me! Took a couple of weeks tho! Good luck on your journey!
Hey Dr. Huberman!
Thanks for an incredible series, I'm a huge fan and your podcast has really changed the way I understand myself and others. A request - I'd love to see an episode on sleep disorders. I have sleep apnea, and I've struggled with a lot of the standard treatments. And from a neuroscience perspective, I think sleep apnea is pretty cool too! Losing muscle tone during sleep, or the CNS variants.
Many thanks!
Read the Breathing Cure by Patrick McKeown. He says by nose breathing 24/7 and breathing lightly, sleep apnea will improve. Breathing lightly and nose breathing increases your blood co2 which dilates blood vessels, oxygenates brain, organ and tissues much better. I work with very stressful people, light breathing when adrenaline is pumping is hard but calming. Dale
Thank you so much for covering these things again and offering new insight! It's truly life-changing. I would love to hear an episode specifically about clinically diagnosed insomnia -- the causes, any new studies, and possible "cures," if such things exist. I've applied your behavioral sleep protocols in the past, which I found through trial and error, and maintained with the good fortune of a private roof in NYC. I had a few blissfully rested years using the tools you've now explained to us all so well. But now I *don't* have safe outdoor access in the mornings, and I *do* have Lyme Disease, which has made the rest of the exercise routines etc unsafe. So, my childhood insomnia is back with a vengeance and I'll often go days on zero minutes sleep. I still don't fully understand WHY though... Perhaps you and Dr. Matt Walker can join forces again?? You two are the dream team, literally.
Myra, which exercises are not safe with Lyme Disease?? I have had chronic Lyme for years, my dr suspects I've had it since childhood. I've been following Andrew's morning sun exposure/evening routine as well, getting as much daytime outdoor time as possible on top of that and I'm now not testing for Lyme. Lyme does not like sunlight or heat and I believe I've killed it while using the sun for pain management. I have suffered from multiple sleeping disorders all my life and the only time I actually got decent "rest" was during surgery when I was knocked out cold for a few hours each time. I would go days without sleep only to pass out from exhaustion for 10-30 mins and be up for another day or so.. rinse, repeat. I'm suddenly sleeping for the first time in my life.
Please tell me what it is that is dangerous for Lyme, because my dr isn't sure why I'm suddenly not testing for it and we will be testing again soon to be sure as she thinks it is just "hiding". I think I've killed it but don't want to jinx anything...
@@Bomber411 thanks for sharing your experience. I actually moved to the desert to optimize the sunlight + heat access. I say “safe” because I pass out frequently and have suffered many concussions. I also struggle with thermoregulation, so I have to be careful above 100°F. Glad you’re doing well though!
@@myracargo692 me too!! I used to pass out all the time, randomly. They couldn't tell me why. I know my blood pressure was always low, so I blamed that. The dizziness has gotten better and I hadn't even realized! Thanks for that. Makes me wonder what else this is helping without realizing yet. So many health issues!
The thermoregulation, I have never gotten any diagnosis that I know of concerning this, but my family dr has been absolutely ridiculous. Thankfully he just retired and I'm about to meet my younger lady Dr replacement. He never had me tested for my thermal issues, I can't seem to self regulate. Couldn't handle heat at all, but even when everyone else was cold, I'd be overheating. Step outside or swim too long even in the summer and my hands go numb. Some crazy stuff. We went swimming last night and my hands didn't go numb..I've been able to handle the heat better too, which is fantastic. I know I'm not well yet, but with these changes, he's given me so much hope.
I'm curious which exercises in particular are dangerous for you though, as you mentioned above. I want to know what I should be mindful of for myself incase this Lyme is just mimicking my cells, as it does.
@@Bomber411 the unsafe exercises I referred to were hiking alone in desert heat, and swimming alone. I passed out after swimming and got a concussion, multiple times. So I suppose I’d encourage you to do aerobic exercise slowly but surely with a companion, and perhaps explore anaerobic exercise outdoors closer to home or with a friend. For me, I just have to be very careful about monitoring lightheadedness and never pushing it if I’ve slept less than 4 hrs the night prior. Take care of yourself & stay safe! And yes, enjoy the sunshine :)
Fabulous recap of previous podcasts. My sleep has been greatly improved since that first podcast. I will try inositol. When are you going to have a podcast on menopause? Boy, does it affect sleep of about half the populace. For instance, hot flash jolts me out of deep sleep. I found I have to NordicTrak for ~20 minutes before I sweat and THEN I can go back to sleep. I do this in near blackout light too!!Thanks for your love of science.
I am graced with the opportunity to really make changes in the way I live. Thank you so much for your podcast. It helps so so much. Also...Last Saturday I was walking in the mountains and I came in a dangerous situation where I was about to fall of a cliff. My breathing went weird because of fear. Than I thought of that technique that is offered in another hubermanpodcast. ' one long inhale, followed by a short inhale, then exhale' ... so on that dangerous path .. I thought of this, started to breathe like this a few times.. I think it prevented a panic attack.. it made me able to think clear, to not lose myself in fear of the situation I was in. I needed to save my own ass there and the hubermanpodcast helped in a 'hands on' practical way!
THIS IS AMAZING!, thanks for so much valuable info. Recently i must've done bad movement on the gym but i had really bad back and lowerback pain one day, and went to bed with a pillof behind my knees... i noticed not only my Back pain disappeared after 2 days but my sleep improved massively, way way more than i could've imagined.
Grateful for this episode! This one has really made me consider morning exercise, which is something new for me.
Maybe you could mention, in a future espisode, some science regarding tracking sleep - especially in the context of placebo effects. Would tracking my sleep and knowing I’ve had a ‘meh’ night be worse than not tracking it and thinking I’ve slept better than I did? I find this stuff very interesting.
He's mentioned it on a podcast, although I can't remember exactly which podcast... (edit: it's on his podcast with Andy Galpin)
The gist I got from Andrew is that he isn't a huge fan of sleep trackers, mainly because he doesn't like the idea of people relying on something external to understand how they slept. He'd rather people focus more on understanding their own body to gain feedback on what does/doesn't work for them in regards to sleep.
As long as it doesn’t lead to overthinking!! 😊
Just listened to this on Spotify following on from listening to you on JRE. Would love to see Joe on here and have the two of you discuss pros/cons of Sauna & Cryotherapy. Cheers from Australia!
Andrew Huberman coming in hot with this Sleep episode!!! My circadian rhythm is out of whack and I’m grateful for these tools you shared here. Now I need to just put them into practice (that’s the hard part for me 😉) 🙏 💜🤗
I am a nose breather and had a very bad cold recently. My nasal cavity was incredibly congested. I wasn't able to breathe through my nose for over a week. I was miserable and sleep was difficult. Glad that's over.
Just getting over jet lag. I gained 8 hours, as returning to Canada from the UK, so it hasn't been too bad.
I used to work shifts. It was pretty much impossible to stay on the same shift for an extended period. The shift schedule for hospital nurses just doesn't work that way.
Information regarding supplements was helpful thank you. My issue is related to waking up in the middle of the night and not being able to get back to sleep. I have found that white noise, or You Tube sounds of nature, have been helpful as there can be unwanted noise in my environment.
Andrew is pure brilliance! Love the fact that he relies on science. Can you please cover sleep, dopamine agonists and RLS? There’s many sufferers out there living suboptimal existences.
Would be super awesome to see you interview a chiropractor who has an emphasis on neurophysiology and vitalism. Some names to reach out to: Heidi Haavik (lead researcher at New Zealand college of chiropractic), and John Minardi.
I'd be really interested to know if viewing sunlight in the morning and in the evening also can have a positive effect on toddlers/small children that have trouble falling asleep/staying asleep when they're supposed to at night. Similarly, taking children out to play or to the park rather early in the day than later on. Many parents have issues with "bad sleepers" and they are told to just wait for the child to grow out of it, and it would be groundbreaking if this could be a possible solution! (but i do realize children need naps and may have a much different circadian rhythm, so it may not be that simple)
I was just wondering this as I was bring my tot to daycare. Here I am going to go see the sunrise and she got put in a dark environment. I'll have to test once we are back in our house. It got flooded by the toilet so sleeping in the same room when ur not used to it is hard on sleep. What tests could you run?
I am sure the exposure to light works for children too. They would benefit hugely from getting outside in the morning and moving.