Master Your Sleep & Be More Alert When Awake
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- Опубліковано 6 тра 2024
- Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours".
Note: a special episode devoted to shift workers and jetlag is coming out soon.
As always, thank you for your interest in science!
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: hubermanlab.com/sponsors
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Timestamps can be found below:
Introduction - 0:00
What Is Sleep Really For? - 3:30
Sleep Hunger - 6:15
Caffeine: Devil & Angel - 9:00
Timing Your Sleep Properly - 12:20
Release Your Hormones (At The Right Times) - 14:15
(Pineal) Melatonin Warning - 18:45
Strange Vision Is Good Vision - 24:30
Blue Light Is Great! - 32:50
The Real Problem With Smartphones - 37:00
Blind / Low Vision People - 38:30
Using Exercise & Food To Set Your Clock - 39:45
The Power of Sunset - 42:00
The Healthy Holes In Your Skull - 46:43
Bad Light - 48:15
Light Location - 51:11
Fire / Candlelight - 53:00
When To Eat - 54:00
How To Wake Up Earlier - 55:40
Using The Body To Control The Mind - 1:08:00
Drugs & Supplements - 1:10:00
Sleep Walking - 1:18:00
Office Hours - 1:20:00
Links to several of the tools mentioned in this episode are listed below:
10 Min Yoga Nidra Script (no cost): • Yoga Nidra - Guided Me...
35 Min Yoga Nidra Script (no cost): • I AM Yoga Nidra™ led b...
Research Supported Hypnosis Scripts: www.reveri.com
Independent Supplement Research Site: examine.com
#HubermanLab #Science #Sleep
Title Card Photo Credit: Mike Blabac www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - Наука та технологія
Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours". Thank you!
What are some nutritional effects on Neuroplasticity? What are some examples of foods that might diminish or enhance neuroplasticity
You talked about deep rest for 20 minutes as an effective method after intense learning. After how much learning time should I implement these 20 minute rests for optimal results?
I have suffered from sleep paralysis for more than 20 years. I sort of understand how people get it, but not about the dreams that I have, which many people from around the world also have which are exactly the same. The entity at the bottom of the bed, the footsteps outside my bedroom and the figure outside my house, which I have no idea if I get up and look out my window or if it is part of the dream. Do you know anything about this? Sorry if you have spoke about sleep paralysis, I have just noticed you have started a podcast and haven't watched them yet.
Will you address in the future ADHD?
Alternative for ADHD medication?
Road map of books on neuroscience for the semi-professional?
when to have dinner in relation to sleep time?is there a duration before sleep we should have food and then sleep?
Imagine if school was all about these interesting subjects that would help us be better and healthier..
How would that help the corporations create OBEDIENT WORKERS lol George Carlin would love it, thinking for ourselves and putting our wellbeing first? lol
@@andrewconnor4429 Honestly I believe knowing this stuff would make you a more skilled and motivated worker in the long run if anything. The main problem of schools is that they are built upon an outdated model.
totally agree
@@LowIiet Its not outdated. It's working perfectly for those who wish to suppress our true potential
@@GarettChamberlin Well yeah and that was a good model when we only needed a few highy educated people on society. Nowadays we mostly need highly educated people so the education system should help people reach their true potential.
I can already tell that this is gonna be my new favourite podcast
Agreed
HIGH QUALITY MEATS (of information)
Yes sir!
Same
Same here
Andrews passion for sharing his knowledge is incredible and super motivating!
*Andrew's
Fr!
@@babblebabble🤓
So true about the night owls. I´ve struggled getting up early and going to bed early for almost my entire life. No matter how hard I tried, I just couldn´t force myself into a more typical schedule. 3 am to 11 am or so would be my preferred sleep schedule. I had given up hope of ever being able to consistently get up early and feel refreshed throughout the day. Until I started getting that morning light. A week in and there´s no going back for me. It really is night and day difference for me, no pun intended.
That is awesome!! Well done!! What are your wake and sleep times now?
Now that I've been waking up early, another unexpected problem started to happen. There's this time in the afternoon my body asks for a nap around 2 or 3PM, okay no big deal. The problem is: my "naps" end up being 5 or 6 hours. Is there a way for me to limit nap time somehow? That's when my entire sleep schedule goes to the trash bin and the cycle starts from zero
And this has been happening for years now, I was never able to sleep at night as well as my afternoon sleep. It's the perfect sleep but it happens at the worst possible hour of the day.
@@FeelingShredwhy don't u set an alarm for your nap
🤣🤣
I can count the people with real solutions to today’s problems on one hand. This man is physically making the world a better place on a potentially colossal scale. Thank you.
who are the others on your list?
@@pedromanescu4998 Gregg Braden, Bruce Lipton, Joe Dispenza :)
You're only counting public figures then
@@Jucjo17 believe it or not it’s not a comprehensive list. being a public figure certainly certainly helps scalability. thank you
Check out Dr K.
I'm impressed by your impeccable diction and would love to learn how you learned the craft of public speaking, since you excel at sharing complex ideas with clarity, while not compromising the content. And your speaking skills allow you to be understood by those who don't speak English as a first language, since the pronunciation is clear. Maybe something for a random video, but it's an important skill for any scientist.
👍
Maybe he’s just smart, I dunno? Good point though, scientists are famously bad communicators.
Would definitely love to see such a video too. Being a non-native speaker, I often have trouble understanding English speech and even much more when trying to say something myself. But Andrew Huberman's pronunciation is perfectly clear, and his skills in delivering information are impressive. I would be glad to get some tips or recommendations from him on better diction and public speaking in general.
Would like to know the same
Well said
As a result of discovering I have one copy of the APOE4 gene I bought an Apple Watch to track my sleep- I was horrified by the VERY low results of my stage 4 sleep. After watching this podcast and applying most of the tools (including the suggested supplements) I am SO pleased to report that my average time spent in Stage 4 has increased over the past four months from an initial low of 3% to a more steady and acceptable 10%. I’m certain (given my age) this will set me up for another few years of more optimal cognitive function at least. Thank you so much Dr. Huberman for your time and knowledge!!
Hope you're doing fine now ;)
The funny thing happened to me that I actually fell asleep only after listening 20 minutes 😂😂.Had a good sleep though 😅😅. I am continuing this podcast after waking up from a good sleep.Thanks Huberman for that .His voice is so soothing ❤
He is truly a master at work😆
Based
@@jonsnow5129 You know nothing Jon Snow 😆
Happened to me too lol
This was such a great, informative episode. I took lots of notes to help incorporate this new info into my life to build a healthier lifestyle.
Sharing my notes here, hope they are helpful :)
Sleep resets the ability to be focused, alert and emotionally stable in the wakeful period.
There are 2 forces that determines sleep. Chemical forces which are adenosine, cortisol, epinephrine and adrenaline and Melatonin. And the Circadian Force which is the clock that exists in our brains that determines when we want to be sleepy or awake. Light exposure is the key driving force to setting our circadian rhythm & driving the right chemical/hormonal forces at the right times of day.
Best Waking Practices
1. Get outside upon waking (ideally within 1-2 hours of sunrise) and get light exposure to the eyes & body. (Don’t look at light if it hurts your eyes). Early in the day, your retina is not sensitive which will need a lot of photons coming from sunlight to set clock mechanisms.
2. Sunrise light intensity & color temperature (from sun being low in the sky) is ideal to set our circadian and hormonal rhythm.
3. Getting outside is ideal because the intensity of outdoor light is so much greater than indoor or screen light. (Outdoors Sunny day: 100,000 lux, Outdoors Cloudy Day: 10,000-50,000 lux and Inside Bright lights: 500 - 1,000 lux)
4. Time needed in outdoor morning light to set our body clock (Outside Sunny Day: 30-60 seconds and Outside Cloudy Day: ~5 minutes)
5. Important to be outside, viewing sunlight through a window will take 50x as long for your brain to get the necessary light information.
6. We want blue light during day, don’t wear blue light blocking glasses during the day.
Best Evening Practices
1. Get outside to see the sunset. Sun is at low solar angle and close to the horizon, drives melanopsin which signals the circadian clock that it’s the end of the day
2. Use night mode screen on your device screens (my note: F.lux program for computer)
3. Dim lights, using warmer color temperature. (my note: Philips hue)
4. Candles / Fireplace wont causing wakefulness signals (Don’t burn down house)
5. The cells in our eyes that signals the central clock resides mostly in the bottom half of our retina which means it’s viewing our upper visual field. To avoid improper activation of neurons, place light low in your physical environment, on desktops or floor.
6. It is absolutely crucial to avoid light exposure between 11pm and 4am. It will disrupt many important physiological processes that help us rest and repair.
Provide consistent powerful light anchors during the day and avoiding light at night, you get a tremendous number of positive effects on your wellbeing.
Control your sleep environment
1. Get the right light exposure at the right times
2. Have dim, low lights at night
3. Get the proper sleep surface & pillow for spine alignment (my note: organic natural material)
4. Set the right sleep temperature (my note: ~65F (18.3 degrees Celsius) )
5. Set your exercise timing to a regular period throughout the week, ideally in the morning.
Non-Sleep Deep Rest are practices that activate cells in your body that promotes the parasympathetic or calming system.
1. Yoga Nidra/Yoga Sleep (Dr. Huberman's favorite)
2. Meditation
3. Hypnosis
Recommended Sleep Drugs & Supplements
1. Magnesium - Huberman takes 300-400 mg, 30 mins before sleep (Consult doctor about appropriate dosing for you.)
2. Theanine - Take 100-200mg of theanine 30-60 minutes before bed
3. Apigenin (Can lower estrogen, women use caution) - Taking 50mg of apigenin can support the creation of sleepiness and you help fall asleep faster.
Thank you for the notes!
Thank you so much for these!
Thank you so much! I was regretting not taking notes, this saved me time!
Thank you!!!
Give this man an award! Thank you.
Oh boy, I'm overwhelmed by how much amazing knowledge you've made accessible to the public and am excited to binge-learn from your podcasts!
I would say "binge-learning" is edutainment. You entertain yourself by giving yourself the impression that you are being educated, but you are not if you don't retain most of the information. Consolidation over quantity!
Seriously Andrew is absolute legend that he is providing this amount of valuable of information to public for free.
@@zeldamage001 yea lol binge learning is worst than wasting time, it just builds up our ego. When i watch podcasts or learn stuff im sitting with book or laptop to take constant notes and then will condense it to as little as possible.
@@YourMom-y Thanks, mom!
Me too 😊
🎯 Key Takeaways for quick navigation:
00:00 🌙 Sleep and wakefulness significantly impact mental and physical health.
00:27 🌌 Understanding the importance of sleep and tips for improving sleep quality.
01:23 🛌 The significance of a proper sleep environment and Helix mattresses.
02:20 🧘 The benefits of mindfulness meditation with Headspace.
03:49 🧠 Sleep is crucial for resetting focus, alertness, and emotional stability.
04:45 🔄 The interplay between sleep and wakefulness and their impact on each other.
05:42 🛏️ Challenges people face with sleep and the importance of addressing them.
06:12 ☕ The role of adenosine and caffeine in regulating wakefulness and sleep.
08:06 🌄 How cortisol and adrenaline influence alertness upon waking.
11:00 🚀 Factors influencing caffeine tolerance and individual differences.
16:20 ⏰ The importance of cortisol in setting the wakefulness tone for the day.
18:14 💤 Melatonin's role in inducing sleep and its release from the pineal gland.
20:07 🩸 Melatonin's potential impact on puberty and why consulting a healthcare professional is essential.
21:05 ☀️ Melatonin can help you fall asleep but may not help you stay asleep, and its effectiveness varies among brands due to lack of regulation.
23:01 🌞 Cortisol and melatonin rhythms are endogenous, but external factors like light influence when they peak.
28:20 🌅 Sunlight exposure, especially early in the day, is crucial for regulating cortisol and melatonin rhythms.
30:44 💡 Artificial lights can be used if sunlight isn't available, but they should mimic sunlight or contain blue and yellow wavelengths.
37:30 🌌 Dark environments allow the pineal gland to release melatonin, contributing to proper sleep-wake rhythms.
39:28 🏋️♂️ Exercise, along with sunlight exposure, can help regulate wakefulness and sleep patterns.
42:23 🌞 Exposure to bright light early in the day and around sunset helps anchor your circadian clock.
43:52 🌄 Viewing sunlight in the late afternoon or evening for a few minutes can protect against the negative effects of light later in the day.
44:23 🌅 Getting sunlight signals to your central clock, helping your body distinguish between morning and evening.
45:22 🌇 Light information to your cells primarily comes through your eyes, especially the melanopsin cells, at specific times of day.
46:22 🌓 Snakes and reptiles have a hole in their skull for light information, but humans rely on their eyes for this.
47:54 🌃 Avoid bright light exposure to your eyes between 11:00 p.m. and 4:00 a.m. to support mood, mental health, and well-being.
50:50 🌇 Controlling your light exposure, exercise, and food intake can help regulate your circadian rhythms and improve overall health.
54:46 🌄 You can use light to wake up earlier by exposing yourself to light even before waking up.
57:12 🌞 Light exposure late in the day and at night can delay your circadian clock, making it harder to wake up early.
58:39 🌄 Consistent and powerful light anchors can help regulate your cortisol, melatonin, and other biological systems, leading to better sleep and well-being.
01:00:06 🌅 Naps, if less than one ultradian cycle (20-30 minutes or an hour), can be beneficial for some people to boost alertness and energy.
01:02:59 🌙 Yoga nidra, a form of meditation, can bring deep relaxation and help with falling asleep. It's similar to napping but is conscious relaxation.
01:03:54 🧘 Meditation, including yoga nidra, and standard meditation practices can activate the parasympathetic nervous system, promoting calmness and aiding sleep.
01:04:52 💤 Meditation and yoga nidra can accelerate the transition to sleep, helping individuals relax and turn off racing thoughts.
01:05:22 🌌 Certain forms of hypnosis for sleep can also be effective in inducing deep relaxation for better sleep.
01:06:21 🕰️ Practicing relaxation techniques like meditation and yoga nidra throughout the day can help train your nervous system to switch from alertness to relaxation.
01:07:15 ⚖️ It's easier to stay awake intentionally than to force yourself to fall asleep. When struggling to sleep, focus on the body, not just the mind.
01:09:38 🌞 Practicing non-sleep deep rest (NSDR), like meditation and yoga nidra, can reset the ability to be awake and attend to tasks after emerging from NSDR.
01:10:30 🧠 NSDR can reset neuromodulators in the brain, improving deliberate engagement in tasks and outcomes (DPOs).
01:11:57 💊 Many compounds and supplements can affect circadian rhythms and sleep, so caution is needed when considering their use.
01:14:24 🚫 Cocaine and amphetamines are not recommended for sleep enhancement due to their addictive potential and negative side effects.
01:15:18 💡 Magnesium threonate and theanine are supplements that may help improve sleep by increasing GABA and reducing racing thoughts.
01:18:13 ☕ Apigenin, derived from chamomile, can also promote sleep, but it's important to consider its effects on estrogen levels.
01:20:44 📝 Questions and involvement from the audience are encouraged to dive deeper into topics related to sleep, wakefulness, and neuroscience.
Made with HARPA AI
Thank You for the summary
❤❤
This rephrased some things and misses some key distinctions and key info like how the placement of light at night has key effect etc. Most common flaw of ai is that it is programmed to be lazy and vague (energy saving while appearing to be good) and fdificukt to get it not miss things.
I noticed some absolutely amazing changes after listening to this program. I just woke up at 5:30 a.m. after 6 hours of sleep last night and 1 1/2 hour before my alarm goes off. I feel rested and alert. This happens very rarely for me (once a year at best). I am a 60 y/o single male and I have had sleep trouble my whole life. My circadian rhythm seemed to be out of sync and irratic all the time.
I am very excited to repeat this video to see if I can repeat or improve upon last night.
I recommend Why We Sleep by Matthew Walker. Gave me a lot of knowledge and inspiration to take care of myself better this past year
@@Dark_Souls_3 10/10 love the why we sleep book. I fall asleep to that book often
Michael any updates?
@@marcinx89 guess he's still asleep
@@taahafawwad815 yeah, he forgot about sleep issue for good
Thank you so much Mr. Huberman. I was born into poverty and I’m afraid of going into crippling debt so I avoid schools/universities. I’ve always been interested in science and biology but I never had a solid way of acquiring new information. Tuning into your podcast has become the first and the last thing I do on a regular basis and I frequently replay a lot of different episodes. The science behind addiction and depression spoke to me a lot and made me feel hopeful. I even began summarizing each episode into notes for myself and younger brothers who I know are also intrigued by your topics. Thank you again for giving me something to look forward to and the tools to improve my wellbeing. Once I can afford it I’ll be more than happy supporting you on patreon or simply checking out some of your sponsors because I am truly grateful for your existence.
this is literally the sweetest comment I´ve ever read, I wish you all the best!!
This is so sincere. I hope your life is going well 💛
Topics:
-Drugs, psychedelics and brain
-Speed reading and learning
-Sleep
fuk speed reading, you idiot
Speed reading is a good one lol we all do that
@@jeriesnasr well I'd like to hear it from Dr. Huberman at least. And probably I'd try to learn it anyways. You don't need speed reading as much as you need speed writing, because in all your anger and dumbness you can't even spell fuck properly
@@michelezanirato8281 don't mind him,very angry, pathetic man
Not sure if you've heard of MAPS before but they're all about psychedelic research and the brain!
Hands-down my favorite podcast. Thanks for educating the humanity. It means the world! 😍
We really live in a fascinating time. Not only do we as humans possess such deep understanding of suvh niche subjects, but we are also able to condense it so well into a such an approachable format. It took lifetimes to understand every minute of information shared in this podcast.
I have two questions.
1. How do you manage to be so productive?
2. May we see Costello?
I have two questions.
1. May we see Costello?
2. May we see Costello Please?
I’ll take it one step further -
3. May we see Costello while he’s snoring please?
@@g2jnan427 Gold! 😂
The reason I love Andrew so much is he had a tough youth and look at what he’s become with finding his purpose 🙌🏾
can you tell me further
@@trembling3674 He speaks extensively on his background on a guest episode he did for the Rich Roll podcast (it's on youtube). It is quite inspiring!
He looks like a tough guy and he also has a six pack brain
Reviewing the talks again and again I am always touched by generosity of Dr. Andrew Huberman to open a deep knowlege for his audience and for his ability to explain the complex topic in simple, understandable way. He is the Mr.Hyperman. Thank you!
Thank you Andrew Huberman, I've been watching your videos for about a week now you have been so helpful. I've been learning a lot and greatly appreciate and can't express enough gratitude for sharing what you've grinded for. Thank You.
I don't know how to express with words how amazing it is to have private tuition from such a guy and from your own home. I heard you talking about a teacher you had who used to smoke in the lab but had this spirit to make you want to learn. I believe you're that guy for many of us, thank you.
Yes! 👏
Andrew Huberman is unique and inspirational!
This reminds me of an info graphic that I made for my 𝐸𝓼𝓼𝓮𝓵𝓽𝓪𝓻𝓲𝓪𝓷 Facebook Group.
The title is
“Who Knows What
About Medical Data”.
And, in keeping with that type of evaluation = Andrew would be considered a genius + worthy of following.
Private tuition at home?
This podcast was life-changing for me, and I mean it.
I have been struggling to fix my sleep cycle for years now and I never understood why it was so difficult for me. I tried so hard to sleep and wake up early but I could never be consistent with it. I never felt well rested when I work up early and always thought that maybe I am just a night owl. After listening to this podcast I realized I had incorporated several bad habits into my life like not getting sunlight when I wake up and exposing myself to bright screens and working late in the night, because I would start my day late and inevitably end up staying up late.
I do not have many windows in my room and my curtains are always closed which now makes so much sense why I never felt fully awake.
I read countless blogs and watched YT videos hoping I'd find a way to fix this bad habit because I could sense that this was starting to affect my lifestyle, work, and even relationships because I'd never wake up on time and make it any place on time in the mornings.
I struggled with this for years, and when you explained this, I could connect all the dots and it made me tear up Mr. Andrew, I am so so thankful to you for sharing this. I never comment on YT videos but this right here was life-changing for me and I wanted to let you know that you are a blessing in disguise for people like me. Very grateful!
When you said 'it's difficult to change your mind with your mind', it hit me so hard. I had been trying to force myself to change just mentally intending to do it but didn't know how to go about it. But with your advice, I will begin to make positive changes, and live a happy, conscious, and healthy life. Please continue to share your knowledge!
Thank you so much! ❤️
So how are you doing now after a year? I hope your sleep is better!
So true..
Funny thing about me is that my sleeping and schedule is a disaster and my body's preference (or rather my subconcious) while sleeping is to keep curtains open before sleeping for the morning sunlight but the living situations I've been in (friends, family) never really allowed that to happen.
My body has been trying to fix me forever and my mind wouldn't know.
Our bodies are incredible works of art and privileged are those who study how our bodies work.
Thank you from an engineer.
@@MumbamumbaI want to know too!
This is me to the “t”!!
it's unbelievable that this material is not taught in education. the dissemination of the satanic neo-liberal ideology into Western society should be prosecuted for driving thousands of individuals to suicide, and significantly decreasing the quality of life for thousands. its pathetic what reagan and Thatcher have done to society. thank god for guys like huberman for balancing the scale.
When you have struggled for more than a decade to have energy, and you realise that just being exposed to sunlight at the right time is a big part of the solution🤯
did it work out for you?
Im gonna have to try this
Results?
Andrew, you are more than brilliant in communicating information, people just don't want to change their lifes and get up early in the morning and go outside for 10 minutes, that's it) thank you very much for all your work!
I want to testify that Dr. Andrew's podcast made me finally understand what happened to me. A year and a half ago I moved to another apartment and, a few days later, without having done anything special, I found myself waking up and sleeping earlier. Until then, I thought I was an owl: I slept late and woke up late. I only woke up early in extreme need and it was terrible. It turns out that now everything makes sense: in the new apartment, I see the morning sun and sunset every day. I could never imagine that the sun changed my life!
You didnt know circadian rhythms are affected by sunlight? =) They are indeed! Sunlight is uber important for our health in more ways than one.
I just put my blanket over my head when it's bright
He is your LORD, Who designed Human & your Lord Blessed you with the earth the sun & the moon & And He Taught Human Being with Qolam. & Your Lord Loves Human Being So Your Lord Sent Down His Own Recitation for us so that we might understand how our Lord Created us & why He Gifted us the sun & the moon.
@@ShantoMan And don't forget The Blessing Of Our LORD of GIFTING us with MALARIA and CANCER. HE gave us the SUN, CANCER, and PUPPIES. Be GRATEFUL. 🙏🏾
@Davit M I'm sleeping 6/7 hours per night. Before, It was about 8/9 hours.
25:40 counting dementia twice is peak dark humor
Intentionally or not hahah!
😂 Great catch!
😂😂😂
lmaooooo then he's like "lets not focus on that" and i think umm yee kinda needed to hear that cause im already heading that way, i can feel it, let's see if i'm ever going to wake up before 3pm ...
@@olivewarrior5634 Care to elaborate
I came across your channel very recently. I am so mesmerized by the way you put 'Actual' facts with so much simplicity. Since then, I am regular visitor to your podcasts. Thank you so much.
The knowledge about health you share is so amazing. I am a mechanical engineer but have been interested and always in awe of how the body works. It's actually miraculous. Thanks for the information. Please keep up the wonderful work. You really are helping millions of people 👍
Andrew's gaze is so intense, its like he has 23 hours of dialog queued in his brain and hes prepared to go through it with like 5 breaths
An indicator for “Pitta Dosha” in Ayurvedic Medicine!…☺️
Plugged in to the Universal Mind ✨
He reads text. That's why his gaze is consistent.
I am a 17 year old, so currently I have to start my day with online classes(laptop). After watching this podcast I started keeping my laptop on the window pane while attending the classes for sunlight.
Congratulations on applying the knowledge you gained! but you still need to get out for at least 1-2mins for natural light :) after sunrise and before sunset. Being a mom of a 17-year-old teenager I can say that most teenagers are in depressive mode since they don't get enough sleep, they go to bed late get up late and with covid, they don't even get out of the house!
@@observer698 David Goggins will help to get them out : D
Thank you for your time and energy in making this podcast! My husband and I love your podcast and appreciate the information you ate sharing.
This is life-changing information. I simply cannot thank you enough for making this podcast. I’ve been struggling with sleep my whole life and nothing has ever helped. I’m so used to the typical, INFURIATING advice of “Just go to sleep earlier!”
@zam Fr💯
Ik it’s not very good for you but cannabis or thc can help you fall asleep
Were you able to employ any of these tips?
1. Is there a difference between tiredness and sleepiness? Sometimes I feel very very tired, but not sleepy at all.
2. I hope you'll cover waking up during the night. Usually, I wake up after one and a half hour, and can't sleep straight all night. I wake up about 3 times a night, and last sleep interval is always the longer.
Thank you very much for what you are doing. God bless you!
Well, sleepiness is controlled by melatonin and circadiam rythm while tiredness could be low blood sugar for example
@@timom9833 yes, good answer! I believe you are right, although in my case it wouldn't be low sugar.
I would like to know what other causes exist for tiredness.
For 2, I think it’s not a problem if you are waking up naturally at the end of a cycle. I find that the same thing happens to me around 3-4 hours into sleep, and I usually fall asleep again quite easily. I also have an app that tracks my sleep phases and I find that I’m always waking up in a phase of light sleep.
@@Jacob-ib4zx thank for your answer. I feel my sleep is good, and i wake up in the morning, rested, repaired, and energetic.
I was worried because all the talking about importance of sleep, quality of sleep, etc, by experts, makes you feel that if you don't sleep according their ideal model, you are doing it wrong, damaging your health, and will premature die.
This actually worked, morning light + being out at sunset + low light in the evening. Easy falling asleep. I already love this too much
Completed this second video of your channel today. Though so far I've heard many of your podcasts in random order, I decided to start from beginning and in the same order. Though I'm slow at listening to podcasts cos I can't multitask, I'm sure I'll create a habit listening to your podcasts, which will change my life.
Thank you for what you're doing for humanity, it's such a great cause!
Love from India ❤️
This guys is a life saver. Easy to listen to and has peer review info. Not just BS
Officially will be putting time in my schedule to watch these as soon as they come out. Wish I was 20 years younger I would go back to school to study neuroscience...so fascinating. Thanks for having a mission to help educate people.
I thought that as well!
you still can study it my friend, with the power of internet and information
Why don't you? Both my parents went to college in their late 50's. Or you could do your research/learning by accessing the information on the internet. That's what I do when I find a subject that draws me in. I also take classes at our local college. I am in my 70th decade.
@@roxannaweaver2155 Whoah, with a trick to live for 700 years, you might be able to start your own podcast 😉
But seriously good for you to keep learning, your family's story is inspiring!
@@withnail-and-i 70th decade, not century! 😃😃😃😃 So I am in my 70's. I plan to live until I'm 151. Ice cream and cake first then go to sleep for the last time and off to a new adventure! Lots left to do yet.
I just went on here because I’m really trying to find motivation and change my life and you uploaded this 22 seconds ago when I happened to open UA-cam up. I needed this. Thank you man, I’m a former street skater too (enough said) and your story and information is invaluable to me. Thank you, I’ll be stickin around.
Stay strong, Nick!!
Nick, you've got this!!
Be disciplined mate, I am also trying so hard to be disciplined, following my new year resolution so far, daily routines and fitness too
Dr. Huberman's personal story is really inspiring (let alone the amazing science he has publically educated us on for the last few years). Wish you the best Nick!
@Nick Carter go watch Jordan Peterson on his UA-cam channel. He’s helped me through my life a lot.
Been trying out these tools for about four weeks now. Always was a difficult sleeper, but had a good night sleep every single night since I started using these tools. I can't really describe what a relief it's been to finally get a hold on this after all this years. Thank you Andrew! This channel is absolute gold and I hope you'll continue to share content for a long time to come!
This literally saved my life. Never slept well since I remembered. Now I don't need to be afraid when I get on the bed and thinking how can I fall asleep faster and longer. Thank you Dr. Huberman for releasing such valuable information!
What did u do?
0:00 Introduction
3:30 What Is Sleep Really For?
6:15 Sleep Hunger
9:00 Caffeine: Devil & Angel
12:20 Timing Your Sleep Properly
14:15 Release Your Hormones (At The Right Times)
18:45 (Pineal) Melatonin Warning
24:30 Strange Vision Is Good Vision
32:50 Blue Light Is Great!
37:00 The Real Problem With Smartphones
38:30 Blind / Low Vision People
39:45 Using Exercise & Food To Set Your Clock
42:00 The Power of Sunset
46:43 The Healthy Holes In Your Skull
48:15 Bad Light
51:11 Light Location
53:00 Fire / Candlelight
54:00 When To Eat
55:40 How To Wake Up Earlier
1:08:00 Using The Body To Control The Mind
1:10:00 Drugs & Supplements
1:18:00 Sleep Walking
1:20:00 Office Hours
Thank you 😊
Thank you for your "trouble" , the time invested making this
It helps a lot
Thank you, this is amazing!
@@applehacker3211
Thanks 🙏🏻 ☺️
I started to listen and learn only from people that really deserve my time and are actually specialists in their field. You are the one of the them. Thank you Andrew 🍀
oh yes! I can so relate to that..just had the same thought
Could you mention other experts you're listening to? On various topics. It's always good to hear about new resources
@@michelezanirato8281 Matthew Walker, Rhonda Patrick, Brian Greene. Brian Greene especially. He takes complex ideas and surmises in a way that doesn't make you feel stupid haha.
I am a middle-aged guy who was always a sound sleeper, until a few years ago when I suffered occasional difficulty in falling asleep or going back to sleep after waking in the middle of the night. My lifestyle hadn't really changed and I was healthy and feeling good, just struggling with sleep more often than I could accept. So I started the morning sunlight routine several weeks ago. My sleep has improved dramatically. Thank you, Dr. Haberman!
I am so thankful for your Podcasts. I use to sleep so good and now I too have a hard time sleeping. I don’t know what changed. I will follow your suggestions. I was seating next to this gentlemen that was having a difficult time with flying. I suggested him to listen to your Podcasts in regard anxiety. I gave him your name and I hope that he does! I try to listen to you at least twice a day instead of wasting my time watching TV (sports)😊. You deliver your message so eloquently that I take notes just to remember what I need to do. I am so interested in what you have to say that I want to take Neuroscience classes. This should be a prerequisite in college. Again, thank you Dr. Huberman 🤗
"Don't burn down whatever structure you're in" - Andrew Huberman
Jokes aside, I love your podcast, it's endlessly fascinating.
sounds like a jorda peterson quote too
@@nimimerkillinen they are both intellectuals in a world of ignorance, telling people not to damage things is almost required in these times
You mentioned that you can trigger dopamine release on command to reinforce actions. Can you just do a whole video on that? Need a demonstration.
Second that motion.
Third!
I find this to be very useful and Andrew really helped me realize the importance of releasing dopamine BEFORE you reach your end goal , while working TOWARDS a goal . But the KEY is you need solid evidence that you’re on the right path to reaching your goal . At this stage , the more dopamine you release the easier it will be to keep grinding in the face of any adversity that will come in your way while trying to reach your goal ..
Great shout Sam, would love to see this
Don't positive actions reinforce themselves in the form of dopamine?
Thank you for sharing your knowledge with us! This podcast has been so interesting. You've gained a new subscriber :)
OMG....you are a freaking genius! I can't get over the volume of information you pack in to these videos!
I'm a colllege librarian (retired) and LOVE your emphasis on peer-reviewed studies. A+!
I've just found this channel recently and I've went back to podcast 1 and working my way through. Absolutely fascinated so far and grateful to Andrew for all the content he is putting out. 🙏
Thank you so much Andrew, I appreciate and love all your posts, you have the most amazing voice and could listen to you(and do) for hours, such an awesome subject on sleep,. my question is I do all the things but take anti deppression just changed, but been taking Rivatrol for 7 years and am totally addicted, have tried to take one but doesn't help me, need 2,take mag theronate
Moi aussi je viens de découvrir cette chaîne et j'ai beaucoup appris. 🇨🇮
I appreciate this podcast so much. I'm going to listen to all of them.
I listen to them when I'm habit stacking, and it makes everything easier
For me, regularity in bedtime schedule helped a lot. Yoga Nidra is a fantastic thing too. After adopting as much as i could, nowadays i fall asleep within 10-15 minutes and wake up within 1 hour before my alarm bell. The new practices freed up some time for new habits like morning runs. I still fall short on deep and rem phases, but i'm working on it. Thank you, Andrew Huberman and Matt Walker!
You’re one of the first people, even in the neurosciences I’ve heard that has confidently assert the role of sleep and sleep cycles in behavior. 25 years ago, I was writing papers on this exact subject as a neuropsych undergrad but had to read through experimental papers in the literature. I’ve always been blown away that over the last 25 years this discussion has never made it to the general social consciousness. Bravo! The one has come
You are an amazing teacher....very thorough, very easy to understand, and I love your humility. If people aren't hearing you it's because they're not listening. It's so obvious that teaching is your profession and that you are not here to self promote but to educate. OBVIOUS!!
Agreed!
25 July,2023. thank you Universe to make me stumble upon this amazing channel. Dr Huberman, I have decided to listen to everything you have to say on your channel from the beginning and understand and make patterns with different subjects and take detail notes! Love and respect from a small town of India.
Thank you very much for such a useful information. The knowledge of neurons on the retina it's incredible would never thought about it. It explains a lot of things. Again, thank you. Andrew
Switching to reading by candlelight before bed (in my early years of university) made a big difference in my sleep!
Could you please talk about the importance of breathing properly when we're sleeping? And how we can improve our breathing. I personally have trouble breathing through my nose when I sleep.
This is definitely my new favorite podcast, thank you Andrew.
yes...snoring...asking for a friend
Get nasal inserts for snoring
I have been taping my mouth before sleeping for some time now and it works wonders, just a little piece of tape will do. You might also be interested in Mewing, or tongue posture, if done properly it keeps your mouth closed at all times and with practice it becomes instinctive.
Please watch Paul Chek's videos.
Andrew Huberman, I'm only seeing your podcasts today and I'm enjoying them a lot. I'm from Brazil, I understand a little English, so I watch the videos, then with the help of artificial intelligence, I translate them to better understand. I suffer from ADD and your episode about Dopamine has helped me a lot. Thank you very much for your contribution!
Raising awareness and being aware is the best way to understand and deal with a question that you’re faced with. I really appreciate this podcast and Dr. Huberman’s easy way of explaination; so much in detail yet so simple to understand, although I am a foreigner to English language. Thank you gentlemen, I will follow as much instructions as possible and revert back ‘my results’ to you, hopefully to put a dent on your studies. All the best…
Science, specifially biology, should be taught in a way that relates to self-development, where possible. Makes the subject at hand 100x more interesting, 'cause most people strive for better.
Very true ..! And it should be combined with psychology that should also be re-defined as the study of evolution of human potential ..!
That should be done with every subject i think :)
Biology strives to survive so do mind
Not only science or biology. Practically every knowledge when viewed through the lense of application to one's life and self-development makes it way more engaging and interesting. (talk about a dopamine release!)
As far as I agree with most of that statement, the last part isn't necessarily true. Most people look mostly for easy ways out and entertainment, not self-development.
Someone needs to make Huberman superhero action figures.
300: Leonidas I, King of Sparta?
The Huber Man
Daym, I just might
@@alexeidmitriev6235 YULP!
Thanks for posting this invaluable information for millions struggling with insomnia.
Thank you Dr Andrew, this EP was really amazing, i needed this for my self so grateful about your time ❤
Thank you for being perfectly understandable by not native English speakers 🤗
You're welcome
Hi, Andrew. I just wanted to express my condolences for your loss of Costelo. He sounded like an awesome dog. Thanks for everything you're doing with this podcast!
A brilliant man who is refreshing and supplementing my 38 year old anatomy and physiology knowledge from health care studies college major. Plus he is adding information from new studies. Photography is my hobby, and when he talked about the human eye lens and lux and light temperatures, I was able to tie it all in. So, it is even refreshing many other knowledge bases for me personally. Plus he speaks well and is gentle on the eyes. Three thumbs up for him.
I have suffered with sleep like my father before me since I was twelve. I now sleep .... thank you. I am glad I never stopped looking for answers because you had them. I do the supplements and the light and it has been life changing.
How do you time it with lights ? what does your routine look like ? and in what climate do you reside
It’s the first channel which I don’t feel annoyed when sponsors are read out：D
I guess sponsors are what we pay to access this knowledge. Hopefully in time supporters will grow enough to finance the podcast 🤞
I feel the same way. Actually, I was thinking I would probably have more confidence is someone he is promoting.
I found it very annoying, especially that concerning the Yoga nonsense.
Dear Andrew, thank you for sharing the amazing and overwhelming knowledge that you posses. You have helped me so much !!!! Wishing you lots of success and personal well-being!
you are the best person that I have seen ever. starting today I will follow your podcast until I am alive. thank you so much proffesor.
I am so hooked. these teachings are everything . I am trying not to binge watch so I can comprehend. watched Episode 1 again and took notes as it sets the foundation. Thank you for putting these out. Please show Costello!
Dr. Andrew I want to thank you from the city of Cyrene in Libya, you're changing my perceptions, which means you're changing my life. Your impact is worldwide.
Andrew you’re amazing in knowledge and the power of communication. Gosh you certainly don’t play any important role in me feeling smart? Well I do know more than I did prior to your teaching. You’ve made a world a difference
Since the start of Covid, I have struggled with sleep and I’m looking forward to going thru all of your videos on sleep.
Thank you.
You not alone
I'm so extremely grateful for you making this podcast. I think I've watched and rewatched every
single interview with you on UA-cam and been waiting for your book so much! What a gift to see you doing this long format on UA-cam. Thank you so much for your work, Andrew!
I did exactly what Andrew said and I swear I woke up way sooner, ( as In actually feel awake). I usually feel like a zombie until 1pm, and I have an immense amount of school work. This is going to help tremendously for time management. Go outside people! Worked immediately.
Fr man my schedule is changed from sleeping at 3-4-5-6 am to 10-11pm to 12/am latest and waking at 7-8am instead of the Pms. Just genius
I did it too today! Feeling a lot more energy and alertness.
@@Poetry4Peace That’s great brother. Keep it up.
@@chetosgisi Good. Keep it up!
I just love your podcast-episodes, you are an amazing teacher 👏
I would like to ask about our sleep phases (NREM/REM) and how waking up in certain phase affects our wakefulness? I have heard that also can make the difference in one's ability to wake up easier.
Thank you very much dr Huberman for sharing your knowledge!
Filling my notepad with information from this one. Extremely helpful. Very thorough and informative. With every video I learn new things that are immediately actionable. Thank you for sharing your knowledge.
Brazilian woman here .🇧🇷🇧🇷🇧🇷
I’ve been learning English with this podcasts , I really love it 🥰 I’m obsessed with your podcasts Huberman 😍😍😍😍😍😇
Man... I appreciate this knowledge soo much.
I was always reading on my phone before I sleep and I kept feeling tired and depressed over a longer period of time. The part about bad light really helped, thank you so much.
I almost forgot its dinner-time while watching this video. I split watching this video into two halves. As I was watching this video, what happened most often was stopping the video myself to note down several goals. I'm at 56:12 right now, and reminded myself to watch the rest after dinner. Will for sure have more goals set and times stopped to note them down when I'm gonna watch the rest few minutes. You can also expect me to be a regular in your comments section informing you about what I felt! Thank You Andrew Huberman, so much quality learning for me personally in a single video.
utterly grateful for podcasts like this 🥺💛. thank u so so so much sir. will pay forward the kindness sir. 💛
I went for a quick walk last the evening and had the best sleep that I have had in 3 months. Thank you Dr. Huberman, you are a life saver
I'm glad we have someone who can explain things so complicated in such a simple way!
Haven’t woke up refreshed since is was about 12 😂 I’m now 45 and generally feel rougher and more tired on waking than I did before I went to bed. I wish I didn’t have to sleep, I tend to peak at 10pm at night. Going to watch this a few times and see if anything helps.
Thanks again man 🙏, you've helped me understand the mechanics and chemistry with breathwork and sleep
i love this guy. This channel is GOLD in the modern desinformation!
About time for him to be censored for dropping facts.
Making notes of all these beautiful pieces of information no one introduced me to in the past 21 yrs of my life. Will definitely be using and telling them to all around me. Thank you professor.
Amazing...was thrilled to listen to your podcast to understand the basic mechanism of body, melatonin, cortisol, body clock, rythm. I have been understanding these separately but the continuity was brilliantly explained. Thank you much for the insights.hats off for spreading awarness
Amazing content!
Would love a deeper dive into naps and biphasic sleep. The effect naps have on the body and when is the best time to nap.
I have always struggled with my sleep, usually wanting to sleep around 3-4AM and thought that's was how my body was wired. After taking your advice to manipulate the lighting in my environment to mimic the natural day cycle, I was able to fix my sleeping pattern. The best part is that IT FELT NATURAL.
I like your approach on how to conquer sleep problems, direct to the point, scientifically detailed & you don't have to scare your viewers by emphasizing on the ill effects of having no sleep at all. Really very good job & highly commendable!
Who else is watching this instead of sleeping?
Yep
ahahahah meee😂
Dr. Huberman explains his topics with such acute clarity that makes perfect sense to the average intelligent person. .
In the previous episode you mentioned 90 min cycles in waking state. Can you elaborate? This would greatly help with optimizing a day, especially working hours.
Read the book Sleep by Nick Littlehales about sleep cycles. Useful tips in there.
Interested and fascinated, but improving sleep more of a priority first in my view
Yeah, me too want to know more about the 90min cycle
This is such an amazing podcast! You articulate yourself so well and make everything so easy to follow. Thank you for making this knowledge accessible for everyone.
If my uni professors would present the knowledge as Andrew does I would be a genius. What a gem, so much knowledge and passion put together in an interesting way using simple language. I’m speechless. Thank you so much!
Information doesn't make geniuses. Geniusesy process and manipulate information at a higher order.
@@FoursWithinrelax bro we know you watched all of Justin Sung’s videos
@@GA-rq5qi
Never heard of him.
Maybe you ought to relax on the assumptions.
I listening to Jesus over and over and every time I listen I'm learning something new. A little detail. I've been using this ideas and is being very helpful for me to sleep better and by sleeping better. I've been getting away from anxiety and also I'm not tired during the day. There's sunlight is also another thing that I've been doing and is amazing how this has been changing the clock on my body really great. Thank you, Andrew