Master Your Sleep & Be More Alert When Awake

Huberman Lab

Scicomm Media

Life Sciences, Health & Fitness, Science

4.8 • 30.3K Ratings

🗓️ 11 January 2021

⏱️ 85 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 are described. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction 00:01:23 Sponsors: AG1, LMNT, Waking Up 00:06:54 What Is Sleep Really For? 00:09:33 Sleep Hunger 00:11:09 Caffeine: Devil & Angel 00:15:34 Timing Your Sleep Properly 00:17:30 Release Your Hormones (At The Right Times) 00:18:45 (Pineal) Melatonin Warning 00:24:30 Strange Vision Is Good Vision 00:32:50 Blue Light Is Great! 00:37:00 The Real Problem With Smartphones 00:38:30 Blind / Low Vision People 00:39:45 Using Exercise & Food To Set Your Clock 00:42:00 The Power of Sunset 00:45:43 The Healthy Holes In Your Skull 00:48:15 Bad Light 00:51:11 Light Location 00:53:00 Fire / Candlelight 00:54:00 When To Eat 00:54:40 How To Wake Up Earlier 01:08:00 Using The Body To Control The Mind 01:10:00 Drugs & Supplements 01:18:00 Sleep Walking 01:20:00 Office Hours Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life.
0:09.0	I'm Andrew Huberman and I'm a professor of neurobiology and
0:12.8	Ophthalmology at Stanford School of Medicine.
0:15.4	Today's podcast episode is all about sleep.
0:18.6	We're also going to talk about the mirror image of sleep, which is wakefulness.
0:23.4	Now these two phases of our life, sleep and wakefulness,
0:26.6	govern everything about our mental and physical health.
0:31.2	And we're not just going to talk about what's useful about sleep.
0:34.7	We're also going to talk about how to get better at sleeping and that will include how to get better at falling asleep,
0:40.8	timing your sleep and
0:42.3	accessing better sleep quality.
0:44.3	In doing so, we're also going to discuss how to get more focused and alert in wakefulness.
0:50.4	So because sleep and wakefulness are related, we really can't have a conversation about one without the other.
0:55.2	Now in keeping with this theme, you may catch a few snores in the background.
1:00.8	Unlike me, my bulldog Costello can fall asleep anywhere anytime and he happens to be sleeping over there in the corner.
1:06.9	So if you hear snoring, that's what that's about.
1:09.9	As always, I want to just mention that this podcast is part of my effort to bring zero cost to consumer,
1:15.3	public education, about science and science related tools.
1:18.8	It is unrelated to my teaching and research roles at Stanford School of Medicine.
1:22.9	Our first sponsor is Athletic Greens. Athletic Greens is an all-in-one vitamin mineral probiotic drink.
1:28.9	I've been taking Athletic Greens since
1:31.5	2012, so I'm delighted that they're sponsoring the podcast.
	...

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