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People are waking up at odd hours such as 3am due to a smart grid data dump. I’ve been monitoring with equipment since 2011 after a smart meter was placed on my home. A scanner will prove this to you as I have made videos on the subject. Hope this helps
What has helped me has been to embrace the waking up at 3ish rather than resisting it. It has become a very precious, quiet time to reflect, pray, meditate and bring myself into a deeply loving and peaceful state. This is also a better way to doze back to sleep if that's what I want as the resisting, kicking, fighting it, frustration only escalates the inability to sleep.
It’s also natural to wake up multiple times at night because we go through cycles. It’s not natural to not go back to sleep in the middle of these cycles of course.
You have just proven his point. If you force yourself back to sleep because you look at the clock and count the minutes, its more likely you won't fall asleep again@@KainsAddiction
@TrixxPlay I havent proven anything. I'm saying I do not have time to get up and do bullshit and then try and go back to sleep, I HAVE TO WORK in a couple hours. Just like most of his advice in other areas as well, it only works if you work from home, unemployed or independently wealthy with no job.
Bro you don't understand it. I have to get up early too, but if I literally can't sleep again, it's better to do something to try and calm oneself than rolling around in bed. @@KainsAddiction
My grandmother used to say "an hour of sleep before midnight is worth two hours of sleep after midnight". Woman had boundless energy and lived into her late 90's.
Exactly. Go to bed earlier and wake up earlier…not sure if it is so simple. All for using those hours for something productive but c’mon…sometimes I wake up at 2am!
Lifetime insomniac here, middle of night awakening since childhood. I had sometimes stayed awake maybe an hour, sometimes I didn't get back to sleep at all. I solved my sleep issue recently. I discovered a technique for getting right back to sleep. I just get comfortable, make sure room temp is the way I like it. Then I just repeat in my mind "I am already asleep. I am already asleep. I am already asleep." I have never had to repeat this sentence more than 4 times. And, the next thing I know, I am waking up several hours later. The only drawback is, sometimes I end up sleeping later than I want. But I am retired, so no big deal. Give it a try. It's free and no side effects.
00:00 Many people are waking up after 4-5 hours of sleep 00:56 Balancing physical exercise and rest is important for optimal health. 01:54 Minimum of six sets per body part per week to maintain muscle. 02:56 Exercise benefits not just physical but also mental health 03:51 Proper sleep timing is crucial for good health 04:47 Going to bed earlier can improve productivity 05:42 Avoid high dosage of melatonin supplementation 06:42 Balanced hormone levels are crucial for brain and sexual health
What I have found is that, working in conjunction with clean eating and exercise , is working on my vagus nerve. Using ice packs around my head, face and neck cools down my brain , I just started this therapy. I prefer to do this 20 minutes before bed, it’s seems to get me into a deeper restorative sleep. I’ve also returned to reading a paper back book for a minimum of 20 minutes but preferably an hour before retiring. I went through a lot of trauma in 2019-2022, loosing both my parents and 6 other family members, along with being my parents caregiver and well the world turning upside down, I could only manage 2-3 hours of sleep a night for 2 consecutive years. NO BUENO. My brain was on fire, my nutrients depleted. It’s been a slow, but progressive recovery and Mr Huberman has been a piece of the puzzle along with my nutritionist and multiple other therapies. Progress, patience and community support is my personal motto.
Can you tell us more about the therapies? Was there any medication involved? I went through some trauma those same years and can no longer sleep more than five or six hours and I wake up like three times. Tired all day long
Besides reading something that works for me is controlled diaphragmatic breathing, inhaling and exhaling through the nose (mouth closed and taped if possible). Inhaling at the count of 5, holding to 7 and exhaling to the count of 8 or longer, very slowly. Just 3 complete cicles in 60 seconds (one minute). If you do 5 or 6 sets you'll fall asleep. It works like a charm. No side effects and free!
@@fretfix1 No, Bavaria, where it's often cloudy too actually, but you don't need a lot and it can be filtered somewhat. Even 15-20 minutes can keep your circadian clocks in order. The blue light from our devices after sunset is extremely harmful.
@@TerriblePerfection It is 3:40am right now and have been awake since one hour. It is so frustrating bc I went to sleep at 9pm feeling tired acutally! But since half a year or so, I always wake up at this time. I know I will be tired and grouchy the rest of the day, but just cant fall asleep back. Trying to look up circadian things - I am living in the same region and have also wondered how I can do these morning walks with barely sun. But will try to get these in now, thx for mentioning it
@@Annykah803 Well, we don't need a ton of the early light to set our clocks and hormone production. Even 15-20 minutes is good. Also, and I'm not entirely sure about this so someone else can correct me if I'm wrong, I'm pretty sure that even sun filtered through clouds is beneficial. The point is to get the uv light, and even trees and leaves and fields reflect light, so we don't all have to move to Spain! 😊 Finally, and I speak as someone who still often wakes after several hours of sleep, we can change our mental attitude toward night waking. As others have mentioned, there's the expression that "one hour of sleep before midnight is twice as valuable as one hour after midnight," so if you're sleeping from 9:00 until 2:30 or 3:00, that's a decent amount of quality sleep. If you eat an early dinner, as I do, you might need some energy upon waking. Your body's very busy during sleep, so you might try eating a tablespoon of butter either before bed or when you wake up. If you have pets it's easier to just eat it before bed! 😊 If you can't get back to sleep, avoid reaching for your phone if it's near you (on flight mode, I hope), but if you can't help yourself then be sure to wear blue-light blocking glasses, the kind with the orange lenses. Blue light after sunset is bad news. Best wishes!
He is so right, some of us need to go to bed earlier! I did this for the first time just last night! I thought blue light was making me wake up around 4am, many times not being able to fall back asleep, or being awake for a couple of hours. This is exhausting and negatively impacting my metabolism. Last night I turned the computer off at 9 and noticed I was starting to fall asleep. I've noticed that before but pushed through that to usually stay up till 11 and even midnight online. I read for awhile then got in bed and fell right to sleep at 10pm, didn't wake up until 5:45 this morning! Slept the whole night. Folks, this has become so rare I can count on one hand the number of times that's happened in the last year. What I realize now is that I must get off the computer by 8pm and get in bed by 9. Seems ridiculously early but I'm for sure one of those people who genetically needs to go to sleep earlier, more with circadian rhythm that's aligned with nature. I know we are created to live that way. I'm convicted. It's my new normal.
Seems like there may be a simple psychological component to this situation. For me, when I struggle (frequently) with insomnia at 4AM, I feel frustrated and give up, realizing I only have a little time left to try and sleep. If I wake up closer to 12-1AM, it feels less daunting to get back to sleep, which helps me feel more relaxed and confident. I know I still have 4-5 more hours of opportunity and that takes pressure off.
i have a lot of experience with this. it is very much psychosomatic . not one size fits all. you cant just say take this or do that.. were all different.. need to take an holistic approach
IMO, it's not one thing, but many things that contribute to quality sleep: 1. Exercise (both lifting and running) 2. Movement during the day. It's not good if you exercise for an hour, but then are totally sedentary for the other 23 hours 3. Not consuming junk (minimizing sugar, alcohol, fried foods, processed foods) 4. Be mindful with caffeine, especially after noon. 5. Wind down before bed. (I think people know what that means generally. Dial down use of phone, computers, games, exercise, food, bright lights, etc.) 6. Don't get in bed until your are drowsy. And get drowsy by winding down, reading, being quite, being a little bored, slowing down, etc. 7. Don't get in bed with the phone. 8. Wake up at generally the same time every day and get going. Getting up earlier really helps with sleep when it comes time to go to bed. 9. Exercising in the morning, epically if you can do something outside really works for me, even though I'd "rather" work out later.
@1.40 Sp for the 150-180 minutes of zone 2 cardio Dr. Huberman recommends doing per week could you include resistance training as part of that or does it all have to be running, cycling etc??
@@chatteyj I'm not a scientist, but I personally believe a human should run. We were created that way or have evolved that way (depending on your belief). I think a person should be able to move their body from point a to point b effectively and quickly. It is a basic part of being a human in my opinion. Lift and run. We need both.
I’m glad you gave a little warning about melatonin. A friend gave me some for my jet lag. I became totally, clinically depressed. I couldn’t stop crying, couldn’t get out of bed and my husband worried there was something wrong with our marriage. I saw my doc who worked out that I had had a bad reaction to melatonin. Rare but not unknown. Even knowing the cause intellectually it took me a while to get back to my happy normality. The doc said that my reaction was why melatonin was not sold over the counter here in Australia. It concerns me that so many on-air people spruik it. Glad you didn’t.
I wake up every day, weekends included, at 3AM. I go to sleep at 9pm on most nights. I usually wake up feeling refreshed before the 3am alarm clock. In my particular case I just do not need any more sleep than that. For which I am thankful, I have time for my 6days/wk weight training at the gym as plus cardio before starting work at 6am.
Just because you feel refreshed, when you wake up, that doesn’t mean you’re getting the correct amount of sleep, look more into it there’s lots of studies about people who said they can live off 4 to 5 hours of sleep, and have Alzheimer’s later on in their life because of all the plaque that builds up in your brain from lack of sleep, sleep, is what flushes it out
My husband and I both sleep 9-3 and wake up feeling refreshed. We stay up and enjoy the early morning hours. We are able to be productive during the day and fall asleep well when the evening comes.
Stop eating the plaque forming foods, and eat foods which are much less likely to cause plaque build up,… plus some beer, wine, and liquor, all in moderation.@@illyme20
Good video but title is click bait. Andrew doesn’t tell us how to fix “waking up at 3am”. Rather he says go to bed earlier so you’re more rested when you do wake up at 3am.
For people that still have problem waking up in the middle of the night even after you went to sleep early, you'll have to gradually and slowly move your sleep time back in increments of like 10 - 15 mins until your body circadian rhythm adjusts. You can't go from sleeping at 12 or 1am one night and the next night just go to bed at 9pm. The body's clock is thrown off and you'll wake up in the middle of the night. So do it gradually, start off moving your sleep time back like 15 mins for a week or so. Then the following week another 10-15 mins earlier. There are a lot of other factors too and I had issues with waking up at 3-4 am every morning after my mom passed a few years ago. I tried a lot of different things (sleep tracking ring, temp control mattress, different pillows, eating time, magnesium, sleep tea, exercise routines, meditating before bed, etc) and all these things play a factor. Now I'm finally waking up at 7am ish the last few months and I feel so much better through the day.
what is your exact routine using these tools to remove the 3/4am wake ups? I get them randomly and go to sleep at 9pm (sleep tracking ring, temp control mattress, different pillows, eating time, magnesium, sleep tea, exercise routines, meditating before bed, etc)
@@jskweres2 Did you naturally sleep at 9 pm and what is your normal wake-up time? If you wake up at 3/4 am then that's already 6-7 hours of sleep which puts you in the REM stage. During the REM phase, our body is more sensitive to noise, temperature, and lighting. So next time you wake up around that time, try to notice if it's due to temperature, noise or any environment settings.
@@jskweres2 Looks like you're an early bird. Study shows that our body's peak recovery period during sleep is between 10pm to 2am but a lot of people sleep after 11pm, so you have a pretty good sleep time. My sister has a 2 yr old but she trained her baby to sleep to 5:00 - 5:30 am early on. Probably your best option is to train your kid to wake up later by cutting down their nap time or moving it earlier in the day. Or gradually push their sleep time later and optimize their sleep environment like a white noise machine. The problem is that subconsciously you're probably more alert around 3am in anticipating your kid waking up. It won't be a deep sleep cycle when something like that is in the back of your mind. Once a lot of cortisol is released in the morning and it cuts down your melatonin level it's hard to fall back asleep again. Sometimes I do a 15-min meditation while lying in bed and I fall back asleep again. Check out Insight Timer meditation app.
Also, I noticed 2 other things that help with sleeping longer through the morning. The first one is getting more sunlight throughout the day (I'm in front of an office desk the majority of the day) and the second is for the exercise routine, make sure you include higher-intensity cardio exercises. I noticed that for just weight training alone my sleep isn't as deep or as long, you need to get your heart rate up. When I'm doing high-intensity cardio (15-20m of higher heart rate from 115 bpm to 165 bpm) often I sleep longer.
The deep rest no sleep thing has changed my life! I’ve had insomnia my entire life. I’ve tried everything. I swear the script has taught me how to go to sleep. It has been life changing.
This relates to ancient Indian texts which treats sleeping hours as units, 9-12 gives 2 units per hour, 12-3 gives 1 unit per hour, from 3-6 we get 1/2 units per hour and there's no point in sleeping after 6 cause no units are received.
My Sleepwatch app seems to follow this pattern. I get a high score even if I only get 4-5 hours so long as I maintain my in bed at my regular (11pm) bedtime! Very interesting.
I might be weird but if I have a night of tossing and turning and finally fall asleep around sleep, it's always been the deepest most refreshing sleep even if it's only 4hours
@Shubham Raj it also says that people with mental jobs need more sleep -- which in units mean 9-10 units so they should sleep from 9pm - 5am or 6am for maximum recovery. Average person should get around 7-8 units of sleep per night.
Really interesting. The more complex these kinds of subjects become, the more I realise that it's about very simple things. Being active, getting outside, having good relationships with people who we trust and love, etc. Capitalism and modernity makes these simple things seem so esoteric and obscure.
I disagree heavily. That would be atheism and the culture of scientific reasoning that took that from you when they destroyed the one thing that brought communities together.
My 68 year old friend is a picture of health... physical, spiritual, sexual, emotional... no drama. No news or TH-cam or media addiction. He has an island (Hawaii local) mentality. No addictions. No neuroses. A flatliner, compared to me. And he can't sleep at night. He's the healthiest insomniac I know.
I absolute hate waking at 3 o’clock. I stay in bed and try to fall asleep again which happened around 6 o’clock and wake up exhausted at 8. Or later. I am semi retired.
Based on my own cbt-i training, I would say try to get out of bed after 15-20 minutes of not being able to go back to sleep. Move to a chair or couch and do something boring (no screens) until you feel drowsy again. When I am tossing and turning, my bed becomes a place of frustration and thats not good.
Read up on biphasic sleep. It might just be a more natural pattern now that you’re semi retired. Monophasic sleep pattern (eight hours in a row) is arguably an artifact of the industrialized age, as well as artificial,man-made lighting. I’m retired myself, and wrestling with the same problem as you. Maybe we’re just discovering a more natural pattern given that we don’t have to work.
On his comments on melatonin, he is absolutely correct. I had started experiencing some insomnia around summer 2020 and began using it regularly. It completely screwed up my body’s ability to naturally fall asleep and made the problem way way worse. Maybe it’s useful in some very short term circumstances but even then I’d just avoid it.
Yep, oral melatonin supplements is completely unnecessary. What we need: infrared sunlight during the day. That secrete natural melatonin inside the mitochondria, exactly on its "workplace". The best natural antioxidant.
Actually there are lots of studies that show melatonin does not cause your body to shut down melatonin production. Cancer patients often take 300mg a day and their bodies still make melatonin.
I found that changes in hormones really affects how long you need to sleep. I used to be so tired all the time and felt like I could never get enough sleep. Post menopause…hardly ever need to sleep more than 6 hours, and I don’t feel tired. However, it IS annoying to wake between 2:00 and 4:00 every morning and not be able to get back to sleep. I live in a household with a bunch of other people, which makes it hard to go do something productive without waking anyone else up.
I had the same problem as a post menopausal 65 year old. I have always trained consistently in fitness, but had this insomnia issue (not falling asleep and/or wake up during the night). I try to go to bed by 9:30. Went on HRT and the first night it was like someone pull the plug and I slept for 9 hours. It hasn’t been that dramatic since, but I get between 8-9 hours a night now and have noticed a huge difference in my recovery and feeling really good!
As a 3rd shift worker I have to say melatonin has be a huge helper in my ability to get restful sleep during the day. I only take 3mg but I find the days that I don’t take it I’m waking up after a few hrs and really struggle to get back to sleep. I never had this issue while working day shift so despite having a great deal of respect for Dr Huberman, I have to stick with my melatonin on this one.
Just FYI he and many other top minds in the field suggest 3mg is too much to take regularly, and that taking it for too many nights consecutively can be counterintuitive as well (though I'm talking weeks/months in a row. Try without taking some every now and then instead of making it a forever routine, but as a previous shift worker I understand you gotta do what you gotta do sometimes.) Often the proper/safer dose of melatonin is actually in the sub-milligram range though.
Anddd as this was one of the top few comments, I read/commented before finishing the video and now I just sound like a moron regurgitating what the very video people are watching has just said 🙃 applogies for the useless notification you may have received.
1, not enough physical activity during the day, or over training. 150 to 180min per week zone 2 cardio, broken up into various sessions. resistance exercise 4 times per week. 6 sets of quadricep would be minimum. 2, go to bed around 9pm.
I typically wake up after a few hours but I quickly fall back asleep without trying, and then in the early morning hours I find myself going in and out of sleep until I finally wake up from my alarm. I also feel anxious and depressed during the day. This typically happens when I don’t feel content with life
My question is, IF we change our BELIEFS about how much sleep we need, then does our mindset change the mental and physical consequences of having less sleep. I think we hear so much FEAR based info about lack of sleep that we end up stressed about it, which creates a vicious cycle of both insomnia and high stress related health problems. Then we mentally beat ourselves up about all of it, worry more, wake up angry and disappointed in ourselves that we couldn't sleep well, have more insomnia, etc etc. ALL of that mental stress leads to the EXACT same effects as not having enough sleep. Coincidence?? I'm beginning to think not.
My great grandma slept 3 hours a day. She raised 8 biological children, fostered dozens of other children, worked two jobs (one as a hair dresser), and slept 3 hours. My mom said she'd doze off while folding laundry and would wake up an hour later and be fine. She'd do that on and off all day. She lived til she was 96 and retired from her hair dressing job at 93 only bc she couldn't get down the stairs to her salon. Yeah, she is the exception, I get it. But why didn't I get that gene? Lmao I wish I could flourish on 3 hours 😂
It was necessity or a need from hers side to have such a life, maybe it gave her purpose & fulfilling. When you have purpose you are unstoppable & you are enegized because you thrive & get high on that. I unf also only slept 3 hours for many years, i did have purpose in the beginning, but i started to deteriorate physically, i forgot to take care of my body, i was so consumed by the wellbeing of my soul & spirit, that the real world even my body was not important. Because i had found something that filled me up so much that i did not even care about problems. I still reap the reprecussions & consequences of those years. I did want to sleep, i just woke up 3.00 a.m. every night , mostly due to sleep paralysis unf. Unresolved bagagge unf.
Here because I'm newly married and my sleep schedule has changed. I'm used to going to bed at 11 and waking up around 5-6. Never use an alarm, just go to bed naturally wake up naturally. But since I've been married, my wife goes to bed at 8-8:30 and I like to sleep with her, so I'll go to bed. But I've been waking up at 2-3 whereas she wakes up at around 6. I thought I had insomnia, but I'm realizing I just don't need that much sleep. I'm a morning person, I exercise regularly, I eat healthy. I have suffered some serious trauma in my life and have had mental health struggles in the past from PTSD, and my mental health has taken a serious step backwards recently. I think it might be because I was taking a heavy dose of melatonin to sleep through the night these past few months. My dreams got weird and scary, I was still waking up throughout the night, and I was spending the day over worked and stressed. I think there are other factors at play here, but this video pointed out some things I've been doing that aren't healthy. And some mindsets I had that were definitely wrong.
Unmentioned is the reality human circadian rhythm is naturally biphasic= waking up after 4-5-6 hours... getting up for 1-2... then back to bed for another couple hours. This is how we slept until night lighting. "Biphasic sleep describes a pattern of sleep in which a person sleeps in two segments, or phases, per day . Although many people sleep for seven or eight hours straight night, biphasic sleep may be more common than you think. Biphasic sleeping is practiced by a variety of people across cultures."
The thing with too much cardio activity or one sign of overtraining is the heart rate doesn’t return to the resting state. That will disturb a restful sleep.
It actually works the other way for me: if I go to bed at midnight, I sleep through till 8. If I go to bed at 9.30-10 PM, that's when I wake up at 3/4/5 AM and can't fall back asleep. It's almost like I'm not tired enough if I go early and my body mistakenly believes I got enough rest, but I didn't and I start shutting down in the early afternoon.
Maybe your body actually needs less than 8hrs of sleep (you can do research on the amount that is required based on your age and physical activity). Not everyone needs 8hrs. I would track my energy levels, alertness and focus, and compare with 8hrs. vs 7 or 6 hrs. of sleep.
The reason I say that is because it’s also important to not interrupt your sleep cycle when you’re in deep sleep, or to finish one, start a new cycle, and then be awaken - and different people will have longer or shorter cycles.
Practice slowly and rythmically taping hands one at a time on the legs laying in bed, breath really slow in and out, close the eyes and look comfortably upwards towards the pineal gland... let this go on for minutes to bring about a trance state of tempting hypnogogia... slow and steady and timeless... allow the the trance. Our body runs on many rhythms, quite familiar when we engage it similarly to falling asleep... slowing and slowing... falling into the winding down rhythmic trance of sleep. Forgetting your hands are even tapping... letting them stop on their own without conscious thought about it. Try it.
This is one of the channels that gave me the courage to start my TH-cam channel 5 months ago about self development. Now I have 307 subs and almost > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I couldn’t have learned without getting started in the 1st place.
@@thehylers1021 Thanks so much! I realized that the main reason for doing this is not about the success but the inspiration I've been providing some people with my stories while helping others do the same as I shared the lessons & experiences through making videos to have a sense of meaningful purpose. Therefore, I’m planning to quit nursing to pursue youtube full time as there are lots of issues in our traditional health systems as these don’t align with my values. It’s a huge learning curve but I love helping people through making videos. Also, as part of my video creation progress, I’m switching to a better editing software and a camera so the learning curve is much higher and slows down the completion speed of my next videos so please hang on tight! I do appreciate your support and kind words! I am hoping that you can join me with this endless personal development journey! :)
Andrew, The yogis and Chinese medicine people have physiological explanations for this - I forget the details. There are solid reasons why sleep is more potent before midnight. I lived at Kripalu Holistic Health Center in the 70's and we all went to bed at 9, meditated for 1/2 hour, slept till 4, got up and out breathing (when the lung meridian is active) and running and then yoga finished off with joyful dancing. I never felt better in my life. So easy to do when you're in a group. See if Sadghuru has any information on this - I'll bet he does.
I spent time there too. 90s, lenox. Its also a beautiful, quiet nature setting, with quietude inside, no tv blaring, good soundproofed walls, excellent nutritious food, and back in the day didn't even have coffee. There's more to sleep hygiene than timing. Your lung meridian doesn't care when you breath more deeply.
The good Dr. H did not address the effect of low blood glucose can have on (^) wakefulness or the effect of blue light from your phone from your phone (^) wakefulness.
Recording in a bare room, with hard walls and bare wooden doors around and behind you, is a fine way of getting an echo into your sound track. You'll be easier to listen to -- and convey much more of your good, useful information -- if you have curtains behind you, a carpet on the floor, a soft covering on the table the mike is bouncing up and down on in front of you, and so forth. There's an elementary step toward professionalism in production: look at your recording before you post it out to the world, and if it doesn't live up to reasonable standards, do it over. The electrons won't get tired! 🙂 I appreciate your sensible material and think you're a positive actor in the world. That's why I take the trouble to help you do it better. Good luck!
Before the invention of electricity and the industrial revolution, no one slept through the night. People slept in two shifts, often called some version of first and second sleep. This is true for non-industrial people and our primate relations and can be studied by reading the diaries of pre-industrial people. Perhaps how you sleep is actually normal and natural.
I've read that as well. Also, in many indigenous cultures, those hours between 1am-4am are when we receive spiritual knowledge and messages from our ancestors. But this isn't something that is familiar or talked about in many western societies. This guy's information comes from a very scientific oriented perspective. I find it very reductive. It doesn't take any spiritual or emotional variables into account.
Agree. These waking periods are actually natures way of telling the primate in the cave; now it’s fairly safe to procreate. After the act, you can go to sleep again.
Having been retired for some years, waking in the nocturnal hours has been felt like a relief, and returning to sleep later (it varies) has not been a problem. I don't bustle in the wee hours, but I'm not inactive; I tune into tutorials on art and other subjects of personal interest, avoiding newsy complaints and all that disruptive stuff, and sometimes I draw, contemplate and in general enjoy the moment. This has had nothing but great effects in my waking hours. Realizing that if people are committed to morning work (or workout) routines, this looser approach to living may seem impossible and dodgy. I do appreciate your work - your podcast on movement astounded me, and have incorporated the mindset (novice level), and wanted you to consider this alternative style of living as viable for some of us.🙏
Happened to me last night. Did a sweaty cardio and went to sleep at 11, woke up at 3-been up since dragging arse. Usually asleep by 9. Makes so much sense.
I can’t believe them not mentioning the impact of eating food or having alcohol 4-5 hours before sleeping. It’s as important as exercise to me and the quality of my sleep. I saw one comment on eating fermented food after 2 pm I think and how it can disrupt sleep. Makes total sense to me. Digestion is a major player. IMO. Great subject.
100% I have started intermittent fasting and when I water fast-24 or 36 hours, those 2 nights, I sleep alot better then when I'm not fasting. If I do a 3rd day fast, my sleep starts to lighten up, less deep sleep feeling but I still don't wake tired by no means... On weekends if I've indulged within an hr before bed, I sleep hotter, wake more etc. Huberman did a podcast on sleep and how many hrs before sleep things like exercise, Food, caffeine, alcohol, cannabis, should be consumed BEFORE it starts affecting deep sleep waves/restorative sleep...
Exactly! No mention of the glucose storage in the liver that’s needed to maintain just the minor necessary energy levels during sleep and the impact that alcohol has on that. Really surprised he didn’t mention the liver storage.
He’s telling the truth, the great Dick Gregory said sleeping after midnight/late takes away years off your life and that you’re not even getting rest. The keys for me, coconut water mixed in my ice cold spring water with magnesium and not eating right before bed. I just started wim hof breathing! I do the 10 min video right before bed and I’m out like a light. There is truth in the 3am worried, anxious, depressed person. That’s me sometimes and I have to realize everything will work out and I’m getting better each day. Hope my info helped someone, Huberman is great
@Luva1734 yea the more the merrier. Meditation is great after. Try listening to your mind, close your eyes and look as well. If any body part is uniquely tingling or vibrating focus on it and if it shifts somewhere else follow it... Can do 3 sets, meditate and then do 3 more...
@@321Doggies beautiful, thank you! I’ve done the wim hof a few times now and now am able to actually slow my heart when he calls it out, appreciate this info. I plan to do it this weekend
We wake up at 3 am because we have a cat who likes to make announcements at this time in the wee hours. We've talked to the cat about this, whether the announcements can wait, at least sometimes, but he feels strongly that they can't. So this is what happens. The cat does his thing. We wake up, have some midnight toast, and go back to sleep if we can.
"...but he feels strongly that they can't." LOL, and we can totally relate. She was dragging her toys into the bedroom and asking us to be impressed, which we assured her we were. We finally bought an automatic feeder, and she gets a meal at 3:30am. Occasionally, she feels strongly enough to wake us and thank us, but mostly she just comes back upstairs and snuggles in. Success! Cats are awesome. :)
It's very natural to awake at 3am, the problem is we don't fall back to sleep quickly as we carry so much stress and over stimulation from modern life with its constant feed of information. Thus we wake up , but then start to ruminate and think about work, study, relationships etc.
did you know that this concept of (7-8-9) hours of continuous sleep is a modern concept. people used to have 'first sleep' and 'second sleep' - first sleep until about midnight, people would wake, socialise even, then have a second sleep till dawn. I do tend to wake up about 3am, 4am - for me it's my anxiety kicking in (PTSD, anxiety, depression & more recently (diagnosed last year) fibromyalgia) - so for my 'first sleep I'm usually exhausted enough to fall asleep - though I have to be listening to something, usually an audiobook, or meditation - so that I don't ruminate (racing thoughts) - then if, though typically when, I wake in early hours, take my medication (anxiety & sleep) to get back to sleep
This is actually very debated. There is a theory that people a few centuries ago had this kind of sleep pattern, but there is not very much proof to support it. And studies that looked at sleeping habits of modern hunters and gatherers show that they sleep through. This suggests that our natural sleeping pattern is one of sleeping through. And most people still do just that and feel most refreshed that way.
@@tintinlointain sorry, didn't see your comment until now ('wonderful' youtube notified me of the somaticexercises comments) but not yours "not very much proof" (sic) ??? there is a LOT of proof - from primary sources - ie people writing at the time - something that was just normal for them at the time - this is how we know about it. [stopping myself from providing ALL the evidence, and their sources....] besides - the POINT was to make people who sleep like this *feel better* - there is nothing 'wrong' with you, this is perfectly 'normal' (at the same time, saying YOUR normal *is* normal) if YOU sleep right through the night, good for you! many of us don't - we simply don't don't believe me, go read from some real experts on the matter of Biphasic Sleep vs. Polyphasic Sleep
Many thanks for this advice. I have struggled with insomnia for decades. When I retired I took advice to restrict sleep getting to bed about midnight. I would be awake at 3-4am and couldn't get back to sleep. After that I felt tired and groggy for most of the rest of the day. My quality of life was poor. I've now started going to bed at 9pm. I get up about 3 or 4am have a small drink and about an hour later go back to bed. I'm there till about 7.30-8am. For the rest of the day I now feel wide awake, rested and really well. Almost seems a minor miracle.
@@philthyrich1433 im not sure myself, i havent been depressed or anything for the last couple days so its probably something else. Im gonna get a checkup and see what they say.
I have many health issues, including severe ra, neuropathy, diabetes, hypertension, the pain is so bad after I get up to do a potty run, I usually don't fall back asleep immediately. I used to use weed to help with some pain relief and insomnia, it isolates our sub conscious mind from deep rem sleep (dream state) I'm on no prescription meds now (5 years) and just take it's for some severe joint pain. I used to ride dirtbikes and the joint pain is permanent. Just this video helped me understand more. I'll be watching more of your video. Thanks
I eat dark chocolate 30min or so before going to bed - don't recall where I got the tip from, so I forget why it works, but it worked the first night I did it. On occasion I do still wake up at 3am or 4am, but I'm back asleep almost immediately whereas before it would be 30min to an hour and occasionally more. Prior to the carb before bed trick, I found two other tips. Huberman said "resist the urge to pee" - meaning unless you REALLY have to go, ignore it, and to my surprise that's worked several times. The other is the 4-7-8 breathing technique for any time you need to fall asleep. Breath in for 4, hold for 7, breath out for 8. Usually 3 or 4 rounds is enough. The slower exhale slows your heart rate, and the counting stops you from thinking. Sometime I don't remember getting to the 3rd or 4th round. Most times I do, but just roll over, and next think you know it's the morning. I may try the butter suggestion someone mentioned in these comments because I'm not thrilled to be eating chocolate before bed every night
I find just not eating anything that's gonna ferment after 2pm helps me sleep. Depends on your bacterial load but most of my sleep issues are really gut issues.
Sleep issues are adrenal issues. Cooked foods especially meats and starches are the cause. It takes a few months to fix using 100% raw fruit. I'm currently almost 5 years on 100% raw fruit except for a few raw nuts here and there. I sleep like the mattress is consuming me even if I lie watching a film on my laptop in bed I get 7-8 hours a night
@@Insp.CountMortisWinshipKlaw It's true at night should be a light meal, meat takes a long time to digest and starches like potatoes and pasta become glucose which gives you a quick pump of energy, apples can keep one awake too and is preferable for the morning with breakfast. At night bananas are optimal, they relax muscles, if coupled with almonds it gives you a boost of good mood, you get to sleep feeling more content.
I can fall asleep at 4am and as long as nobody bothers me I'll sleep until noon no problem and feel good. The biggest issue I've had is family, friends, or work interfering with my sleep. So if I go to bed at 10pm but family wakes up at 4am, then I'm going to end up in a partially awake state and never feel fully rested. Ii just need peace and quiet to sleep.
Easy on the cardio. Definitely not too long, 20 minutes max. Not to late in the day, it is stimulating for the endocrine system and raises cortisol levels if done too long or intense.
I was cold last night - just one blanket, in bed by midnight. The dog shat all over my room so I was up for over half an hour mopping. Went straight back to sleep at six am and slept until nine. Best sleep ever. I think it was because I was cold and even being up cleaning didn't matter, those few hours after were great.
I was up cleaning up my cat's poo last night. I think she had a bit of constipation I can tell because she hurled herself into the room at speed from her litter tray spreading small boulders around the room. It wasn't as bad and night as usual so perhaps this could be helpful? A new slant on the sleep hygiene hypothesis!
I'm a waker upper who goes to be early just so I have more time to fight the sleep fight. I was considering melatonin - thank you. You saved me from making a mistake. I'll try walking before bed. Appreciate you!
While moderate exercise is absolutely good for any sleep routine I believe this waking up after 3-4 hrs of sleep is a low blood sugar cortisol reaction.
Hi! I live in Finland. I am 57 years woman. I wake up 1:40 by choice, and work until 10:30 five days a week. It is just great. Ifeel just wonderful. I go to sleep at 18.00-18.30 and mosty I wake up before my phone rings. I have been in Whole food plant based diet for over a year, and it has been a life changer for me. Thanksfor your help.
I used to be one of those people that could hibernate. I could sleep 26 30 hours a stretch no problem. The day I hit 60 I started having dreams of when my mother would beat me in our first house.. The pains where I would scratch my legs or cut my legs on the furniture trying to get away from her would hurt physically in the night. Now I've started drinking. This after. 25 years of sobriety from methamphetamine. I've no family anymore as I cannot forgive them. My kid, grandkids sidded with my mom, the abuser. And even tho I'm on my 5th cancer, I get up and work, physically, at something 3 hours a day. I'd like a job but despise humans. Weak as I am, must keep moving.
Still experimenting but so far i agree with getting the right amount of exercise. Most of my good sleeps have been after a good exercise day and when i have bad sleeps its been a day without any exercise. Loving your input Andrew.
Reason I identified is that I am sleeping either soon after work or thinking about work before sleep, solution I found is if I work late, I watch some engaging series to divert mind and sleep little late, then i won't wake up at 3
I wake up about 2:30am but as I made meditation a routine it's helping me to go back to sleep. Usually the monkey brain keep us awake for too long and most people only fall asleep wen they are really tired due to the over thinking.
I disgree with Andrew Hubermann on the sleeping earlier point. I’m going to sleep really early (like 9-10 pm) and still waking up 3-4 hours after sleep.
@@lululove6175 Well clearly there's no 1 solution for everyone. Even if it worked for half of the people, if you divided into the 100 other reasons for waking up, that would make him incredibly accurate statistically. Devil's advocate, I'm not saying this works for even half the people. I go to sleep about 10 and I wake up at 2-3 every night also.
It's 2023, started serious lifting in 2009. Been going to bed at 9PM and waking up between 5AM and 5:30AM since 2009. During that time, for 10 years straight, I always had a hard time falling asleep, but when I got to sleep I stayed asleep all night. In 2019 I took prednisone. I would now fall asleep very easily and wake up at about 12 or 1AM every night. Most of the time I could fall back asleep, but I would wake up about every 30 minutes and keep falling back asleep (usually after 5 minutes or so). On days where I had a really good lifting session (i.e. might have hit a 1RM, 3RM, 5RM, 5x5 PR or something like that) I would wake up at 12 or 1AM and be wide awake. No possible way of going back to sleep and would only be able to fall asleep at about 5:30AM (when I am supposed to start getting ready for work). Tried switching to morning workouts--no change. Tried doing more periodic deloads--no change. I don't mess around on my phone, etc. After struggling with that for 2.5 years straight, I decided I was going to 100% quit lifting for one entire year. Nothing really changed, except for the "no possible way of falling back asleep" aspect of it...that is pretty much gone. The one year is up and I am lifting again. Nothing has changed. I know the prednisone is long since out of my body; but, I feel like it messed something up. Some receptors are damaged or something...
@@magnacircenses why do people present things as if they know what’s going to happen for somebody else? They don’t. You can suggest a person try it, but I’ve been told about multiple things that were supposed to work and spent hundreds of dollars going into them with good faith, and not have them work out. You can talk about your own experience and tell people to try things out but consider not making any promises. It’s very demoralizing.
@@hpgurgel I sleep rock solid from 9 until 12:30 without ever changing sleep position (on my back) and without ever waking up. So it never made sense to me how my initial 3 to 4 hours can be perfect if I had sleep apnea. But yeah I probably should. Thanks.
I've experienced this problem intermittently. Including the "overtraining" effect, but with a variation: as I'd ramp up and fitness increased, I slept great. Once very fit, my sleep actually got worse. Not sure why. I finally found a solution to the "3 am"problem, which I can suffer in periods of lots of stress. Exercise is a big help, but there are still some nights. Solution: a tiny dose of Trazadone. This is an old fashioned, non-addictive sleep med. Standard adult dose is 150 mg, but that will make you feel groggy in the am (and I don't take it to go to sleep). If I wake up, I chew 1/4 of a 50 mg tab - that's < 10% of the normal dose. Works every time, getting back to sleep in ~ 20 minutes, *and* I sleep through to 6:30/7, with no morning drowsiness.
I used to use Trazadone for sleep and worked great for almost 2 years and I built up a tolerance for it were it didn't work anymore even went up to 200mg but then made me thirsty all the next day. Which then had me up multiple times at night to use the bathroom.
My tipp: go to bed later! Whenever I went to bed before midnight, I woke up after a couple of hours and couldn’t go back to sleep. Since I go to bed at 3 in the morning I sleep till 10 or 11. Possible because of home office
Maybe with may of us sleeping at 9 or 10 pm and waking at 3 am, should be taking naps in the afternoon (before 3 pm, so we don’t stay up late). Perhaps with our busy lifestyles, our bodies are telling us this is a change we should incorporate so that we get rest 2 times per day…a longer stretch at night, and a shorter nap in the day. I’ve had this same issue many of other commenters have mentioned. So frustrating because I used to sleep 7 to 8 hours before COVID.
I enjoy your talks! Thank you! I'm a child therapist and so many of the kiddos pediatricians suggest to the parents to give their children Melatonin. Once that said, it is like gold for the parents. I try to engage in psychoeducation and find other ways, but many stay or go back to the Melatonin. I wish that the doctors have time to stay on top of research.
The sleep before midnight is more intense because this is the peak of our yin energy. Our yin energy is supposed to be nourished and refueled during the night in order to have enough yang energy throughout the day. So if you go to bed after midnight you have already missed the peak of that precious energy and the quality of sleep after midnight is not as high. This is how TCM explains it. Thank you so much for your wonderful content, Andrew! 🙏
My Grandad always used to say an hour of sleep before midnight is worth two after midnight. That was back in the 80’s. Sometimes the old wisdom checks out.
I used to wake up every night at 3 or 4am for as long as I can remember. I then started taking magnesium, 5HTP sleep supplement before bed and I consistently sleep through to around 7am. Absolute game changer. Feeling well rested, and depression has reduced.
Going to bed at 9pm and waking up at 1am: I look at my watch do 3-4 physiological sighs If not asleep within 10 minutes , I do 4-7-8 or box breathing. If no success, I do a body scan to relax all body parts as completely as possible. This means that, whether or not I fall back to sleep, my body remains completely relaxed till 5am or whenever I get up for the day. In my book, sleep is best, but the next best thing is complete body relaxation. My sleep tracker will often recognize it as light sleep because my heartrate is still relatively low.
I've started doing the same. When i wake up too early, I focus on relaxing, instead of stressing about getting enough sleep. Other than breathing exercises, I listen to an audiobook in a dark room.
My daughter had an extreme skin reaction from taking melatonin. Eczema. She didn't have it as a child, so I wonder if it's hormone related eczema. She's had serious reactions reactions from other things, sore and bleeding, after gaining a lot of weight, but doesn't want to go on a drug trial that requires a TB vaccine. So we keep muddling along. These videos help.
Thank you for the melatonin info. It's good to have the broad perspective brought up on how it affects other hormones. Better clean up my sedentary life style instead.
I am 67 and I've been taking 1mg of sublingual Melatonin every night for the last 30+ years. Anymore than that and I feel very dizzy the next morning. To me, it has been a wonderful supplement. It doesn't work for everybody. I know a person that takes 10mg at once and doesn't do anything. I can't even imagine how I would feel with such a high dosage. Maybe I wouldn't wake up😨
High dose melatonin doesn't just make you dizzy in the morning. Many people, myself included, find it creates a grogginess that pervades the whole day after. So you're right on the money! Stick to low doses like 1 or 2 mg. As a side note, avoid antiCHOLINGERGIC sleeping aids like Unisom. They've been weakly linked with the development of dementia - - and this fits, knowing that acetylCHOLINE is the neurotransmitter implicated with this class of disease. Moreover, it fits because Choline supplementation (surprise surprise) has also been linked with some moderate neuroprotective effects for dementia 🤔 so, yeah, low dose melatonin is definitely a better choice. Don't do anything anticholinergic
I heard of quite a few children who take a large amount of melatonin and slept for 32 hrs straight plus. Then spout this experience as "melatonin doesn't work for me"
My Heavenly Father healed my sleep. Was horrible! Pray to Jesus and He showed me what I needed 🙏 Aswaganda Magnesium glycinate Vit D3 k2 ...etc...this is for me. Read your Bible asking God for wisdom and clarity guidance and help in every situation 🙏
From teenage yrs to about 27 I used to have a hard time falling asleep but once I did I'd sleep dead for 8 whole hours. Now in my early 30's I fall asleep as soon as I hit the pillow but I always wake up around 3-4 in the morning which is around the six hour mark and I can't fall back asleep. I start having thoughts and all that which I'm sure you probably are too since you're here.
In Shawn Stevenson's book "sleep smarter" he quotes work by Dr Kulreet Chaudhary on the "golden zone" being 10pm -2am. Not sure if this is journal backed or blog-backed. Could be a lead to chase. Thanks for the cool content AH.
in ayurvedic medicine, between 10am-2pm or 10pm -2am is when our metabolism is most active (Pitta dosha) midday Pitta time is best time to eat and middle of the night (10pm-2am) is brain metabolic processing) - rest and recovery
i just started fasting though the day, no eating till sundown drinking plenty of water tho no other drinks avoiding acidic foods getting in to ketosis in the evening and you just motabalize better also quitting vice, all vice, drinking smoking etc.
as per āyurveda understanding it is because of the KAPHA period of the night @huberman ... but you can modernly think due to barometric tide pattern during night and day👌🏼
Huberman, your daily routine works and for keeping me asleep and a deep sleep at that. The hardest part of your routine, is the cold exposure. I am 73 and a half and was born in Texas and still there and lived here all my life without could exposure. Other than that, your routine has me sleeping very well and deep. Thanks.
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I've tried a few of your tricks, they have never once worked
People are waking up at odd hours such as 3am due to a smart grid data dump. I’ve been monitoring with equipment since 2011 after a smart meter was placed on my home. A scanner will prove this to you as I have made videos on the subject. Hope this helps
There's a reason I wake up around 3 am, God is nudging me to say the Divine Mercy chaplet in the 3 o'clock hour, God bless
What has helped me has been to embrace the waking up at 3ish rather than resisting it. It has become a very precious, quiet time to reflect, pray, meditate and bring myself into a deeply loving and peaceful state. This is also a better way to doze back to sleep if that's what I want as the resisting, kicking, fighting it, frustration only escalates the inability to sleep.
Dude hell f cking no. I have work in the morning. I NEED SLEEP
It’s also natural to wake up multiple times at night because we go through cycles. It’s not natural to not go back to sleep in the middle of these cycles of course.
You have just proven his point. If you force yourself back to sleep because you look at the clock and count the minutes, its more likely you won't fall asleep again@@KainsAddiction
@TrixxPlay I havent proven anything. I'm saying I do not have time to get up and do bullshit and then try and go back to sleep, I HAVE TO WORK in a couple hours.
Just like most of his advice in other areas as well, it only works if you work from home, unemployed or independently wealthy with no job.
Bro you don't understand it. I have to get up early too, but if I literally can't sleep again, it's better to do something to try and calm oneself than rolling around in bed. @@KainsAddiction
My grandmother used to say "an hour of sleep before midnight is worth two hours of sleep after midnight". Woman had boundless energy and lived into her late 90's.
Wise woman!
My great uncle, who was a farmer, said the same thing.
@@manyblessings917 how long did he sleep altogether and from when to when?
@@funsun9115 from what I can recall, 9pm to 5am every day, no exceptions. He did not have sleep in days.
@@manyblessings917 how was his health and when did he pass( what age)?
Can't say this approach has ever worked for me. If I go to bed earlier, I simply wake up at 12 instead of 3 am.
Bed Restriction Therapy worked for me:
th-cam.com/video/sDur_x1dyFo/w-d-xo.html
SAME HERE
Exactly. Go to bed earlier and wake up earlier…not sure if it is so simple. All for using those hours for something productive but c’mon…sometimes I wake up at 2am!
@@ladydignity right.. so.. your insomnia was cured, just by going to bed before 10pm.. is this what you trying to tell me?
I wake up after 2-3 hours no matter what time I go to sleep.
Lifetime insomniac here, middle of night awakening since childhood. I had sometimes stayed awake maybe an hour, sometimes I didn't get back to sleep at all. I solved my sleep issue recently. I discovered a technique for getting right back to sleep. I just get comfortable, make sure room temp is the way I like it. Then I just repeat in my mind "I am already asleep. I am already asleep. I am already asleep." I have never had to repeat this sentence more than 4 times. And, the next thing I know, I am waking up several hours later. The only drawback is, sometimes I end up sleeping later than I want. But I am retired, so no big deal. Give it a try. It's free and no side effects.
Glad you’re a tired retiree now lol
Gonna a try it. Thanks!
I’ll try it!
Did it work?
Why do we think this works? This is fascinating btw!
00:00 Many people are waking up after 4-5 hours of sleep
00:56 Balancing physical exercise and rest is important for optimal health.
01:54 Minimum of six sets per body part per week to maintain muscle.
02:56 Exercise benefits not just physical but also mental health
03:51 Proper sleep timing is crucial for good health
04:47 Going to bed earlier can improve productivity
05:42 Avoid high dosage of melatonin supplementation
06:42 Balanced hormone levels are crucial for brain and sexual health
melatonin didnt work for me..and some say avoid it.
❤
What I have found is that, working in conjunction with clean eating and exercise , is working on my vagus nerve. Using ice packs around my head, face and neck cools down my brain , I just started this therapy. I prefer to do this 20 minutes before bed, it’s seems to get me into a deeper restorative sleep.
I’ve also returned to reading a paper back book for a minimum of 20 minutes but preferably an hour before retiring.
I went through a lot of trauma in 2019-2022, loosing both my parents and 6 other family members, along with
being my parents caregiver and well the world turning upside down, I could only manage 2-3 hours of sleep a night for 2 consecutive years. NO BUENO.
My brain was on fire, my nutrients depleted. It’s been a slow, but progressive recovery and Mr Huberman has been a piece of the puzzle along with my nutritionist and multiple other therapies.
Progress, patience and community support is my personal motto.
Where do you put the ice, I'd like to try it.
Im sorry for your loss
That must have been so difficult for you :(
Can you tell us more about the therapies? Was there any medication involved? I went through some trauma those same years and can no longer sleep more than five or six hours and I wake up like three times. Tired all day long
somatic exercises might help with trauma and sleep as well.
For me..reading is my drug of choice for sleeping..read before falling asleep..read again when wake again ..etc..works a charm for many years now..🇨🇦
You just inspired me to read more again. I haven't been reading as much as I used to. Thank you!
Besides reading something that works for me is controlled diaphragmatic breathing, inhaling and exhaling through the nose (mouth closed and taped if possible). Inhaling at the count of 5, holding to 7 and exhaling to the count of 8 or longer, very slowly. Just 3 complete cicles in 60 seconds (one minute). If you do 5 or 6 sets you'll fall asleep. It works like a charm. No side effects and free!
Pauline, this has been my go-to method for the past 60 years.
YESSSSSSSS I do it and it works.
Are you reading on paper or a tablet/smartphone?
I fixed my insomnia with a new morning ritual: walking east at sunrise and getting the light on my retina and skin. It's the best part of my day!
You obviously don't live in Washington:)
@@fretfix1 No, Bavaria, where it's often cloudy too actually, but you don't need a lot and it can be filtered somewhat. Even 15-20 minutes can keep your circadian clocks in order. The blue light from our devices after sunset is extremely harmful.
@@TerriblePerfection It is 3:40am right now and have been awake since one hour. It is so frustrating bc I went to sleep at 9pm feeling tired acutally! But since half a year or so, I always wake up at this time. I know I will be tired and grouchy the rest of the day, but just cant fall asleep back. Trying to look up circadian things - I am living in the same region and have also wondered how I can do these morning walks with barely sun. But will try to get these in now, thx for mentioning it
@@Annykah803 Well, we don't need a ton of the early light to set our clocks and hormone production. Even 15-20 minutes is good. Also, and I'm not entirely sure about this so someone else can correct me if I'm wrong, I'm pretty sure that even sun filtered through clouds is beneficial. The point is to get the uv light, and even trees and leaves and fields reflect light, so we don't all have to move to Spain! 😊
Finally, and I speak as someone who still often wakes after several hours of sleep, we can change our mental attitude toward night waking. As others have mentioned, there's the expression that "one hour of sleep before midnight is twice as valuable as one hour after midnight," so if you're sleeping from 9:00 until 2:30 or 3:00, that's a decent amount of quality sleep. If you eat an early dinner, as I do, you might need some energy upon waking. Your body's very busy during sleep, so you might try eating a tablespoon of butter either before bed or when you wake up. If you have pets it's easier to just eat it before bed! 😊
If you can't get back to sleep, avoid reaching for your phone if it's near you (on flight mode, I hope), but if you can't help yourself then be sure to wear blue-light blocking glasses, the kind with the orange lenses. Blue light after sunset is bad news.
Best wishes!
You can't use your phone men, blue light@@Annykah803
Cortisol interrupts circadian rhythm so trauma and depression/anxiety states will deeply affect sleep.
yep, most people have no idea what to do. do you know?
Exactly. Is the acceptance of stages. I wake up and train my breathing with handstands and sirsasana th-cam.com/users/shortsFtJXgehNWT8
Menopause. Talk about an increase in cortisol!
Your gorgeous 😍
I agree 💯
I really respect Andrew, his breadth of knowledge. I watch him in the wee hours of the morning, when I can't sleep.
One day you’ll realise that you were filling your head with physicalist lies that perpetuate health problems.
Ha
@@usualsuspect7222 he can lull us to sleep without saying much
The key is no screen at night - listen to his podcasts! :)
😂
He is so right, some of us need to go to bed earlier! I did this for the first time just last night! I thought blue light was making me wake up around 4am, many times not being able to fall back asleep, or being awake for a couple of hours. This is exhausting and negatively impacting my metabolism. Last night I turned the computer off at 9 and noticed I was starting to fall asleep. I've noticed that before but pushed through that to usually stay up till 11 and even midnight online. I read for awhile then got in bed and fell right to sleep at 10pm, didn't wake up until 5:45 this morning! Slept the whole night. Folks, this has become so rare I can count on one hand the number of times that's happened in the last year. What I realize now is that I must get off the computer by 8pm and get in bed by 9. Seems ridiculously early but I'm for sure one of those people who genetically needs to go to sleep earlier, more with circadian rhythm that's aligned with nature. I know we are created to live that way. I'm convicted. It's my new normal.
Seems like there may be a simple psychological component to this situation. For me, when I struggle (frequently) with insomnia at 4AM, I feel frustrated and give up, realizing I only have a little time left to try and sleep. If I wake up closer to 12-1AM, it feels less daunting to get back to sleep, which helps me feel more relaxed and confident. I know I still have 4-5 more hours of opportunity and that takes pressure off.
Perhaps try not looking at the clock with you wake up. That has helped me fall back asleep, although it is not always easy to do.
For me it is the same. When there is no alarm clock I go back to sleep with no problems
I have the exact same issue. I also have no problem falling back to sleep if I don't have to get up for work in the morning.
i have a lot of experience with this. it is very much psychosomatic . not one size fits all. you cant just say take this or do that.. were all different.. need to take an holistic approach
@@stephen7724 Ok if you have a lot of experience with this, what are your suggestions on how to solve the problem?
IMO, it's not one thing, but many things that contribute to quality sleep:
1. Exercise (both lifting and running)
2. Movement during the day. It's not good if you exercise for an hour, but then are totally sedentary for the other 23 hours
3. Not consuming junk (minimizing sugar, alcohol, fried foods, processed foods)
4. Be mindful with caffeine, especially after noon.
5. Wind down before bed. (I think people know what that means generally. Dial down use of phone, computers, games, exercise, food, bright lights, etc.)
6. Don't get in bed until your are drowsy. And get drowsy by winding down, reading, being quite, being a little bored, slowing down, etc.
7. Don't get in bed with the phone.
8. Wake up at generally the same time every day and get going. Getting up earlier really helps with sleep when it comes time to go to bed.
9. Exercising in the morning, epically if you can do something outside really works for me, even though I'd "rather" work out later.
Thanks for this.
@1.40 Sp for the 150-180 minutes of zone 2 cardio Dr. Huberman recommends doing per week could you include resistance training as part of that or does it all have to be running, cycling etc??
@@chatteyj I'm not a scientist, but I personally believe a human should run. We were created that way or have evolved that way (depending on your belief). I think a person should be able to move their body from point a to point b effectively and quickly. It is a basic part of being a human in my opinion. Lift and run. We need both.
I’m glad you gave a little warning about melatonin. A friend gave me some for my jet lag. I became totally, clinically depressed. I couldn’t stop crying, couldn’t get out of bed and my husband worried there was something wrong with our marriage. I saw my doc who worked out that I had had a bad reaction to melatonin. Rare but not unknown. Even knowing the cause intellectually it took me a while to get back to my happy normality. The doc said that my reaction was why melatonin was not sold over the counter here in Australia. It concerns me that so many on-air people spruik it. Glad you didn’t.
I wake up every day, weekends included, at 3AM. I go to sleep at 9pm on most nights. I usually wake up feeling refreshed before the 3am alarm clock. In my particular case I just do not need any more sleep than that. For which I am thankful, I have time for my 6days/wk weight training at the gym as plus cardio before starting work at 6am.
Just because you feel refreshed, when you wake up, that doesn’t mean you’re getting the correct amount of sleep, look more into it there’s lots of studies about people who said they can live off 4 to 5 hours of sleep, and have Alzheimer’s later on in their life because of all the plaque that builds up in your brain from lack of sleep, sleep, is what flushes it out
@@illyme20Uh oh, I am In trouble…
My husband and I both sleep 9-3 and wake up feeling refreshed. We stay up and enjoy the early morning hours. We are able to be productive during the day and fall asleep well when the evening comes.
@@illyme20 wasnt the whole alzheimers plaque thing bullshit though
Stop eating the plaque forming foods, and eat foods which are much less likely to cause plaque build up,… plus some beer, wine, and liquor, all in moderation.@@illyme20
Good video but title is click bait. Andrew doesn’t tell us how to fix “waking up at 3am”. Rather he says go to bed earlier so you’re more rested when you do wake up at 3am.
Thank you, that saved me time 😊
For people that still have problem waking up in the middle of the night even after you went to sleep early, you'll have to gradually and slowly move your sleep time back in increments of like 10 - 15 mins until your body circadian rhythm adjusts. You can't go from sleeping at 12 or 1am one night and the next night just go to bed at 9pm. The body's clock is thrown off and you'll wake up in the middle of the night.
So do it gradually, start off moving your sleep time back like 15 mins for a week or so. Then the following week another 10-15 mins earlier. There are a lot of other factors too and I had issues with waking up at 3-4 am every morning after my mom passed a few years ago. I tried a lot of different things (sleep tracking ring, temp control mattress, different pillows, eating time, magnesium, sleep tea, exercise routines, meditating before bed, etc) and all these things play a factor. Now I'm finally waking up at 7am ish the last few months and I feel so much better through the day.
what is your exact routine using these tools to remove the 3/4am wake ups? I get them randomly and go to sleep at 9pm (sleep tracking ring, temp control mattress, different pillows, eating time, magnesium, sleep tea, exercise routines, meditating before bed, etc)
@@jskweres2 Did you naturally sleep at 9 pm and what is your normal wake-up time? If you wake up at 3/4 am then that's already 6-7 hours of sleep which puts you in the REM stage. During the REM phase, our body is more sensitive to noise, temperature, and lighting.
So next time you wake up around that time, try to notice if it's due to temperature, noise or any environment settings.
@@mp0wa Yep naturally fall asleep at 8:30 and am up ~5am every day. My 3 yr old wakes me ~ 3am most times... Can't get back to sleep.
@@jskweres2 Looks like you're an early bird. Study shows that our body's peak recovery period during sleep is between 10pm to 2am but a lot of people sleep after 11pm, so you have a pretty good sleep time. My sister has a 2 yr old but she trained her baby to sleep to 5:00 - 5:30 am early on. Probably your best option is to train your kid to wake up later by cutting down their nap time or moving it earlier in the day. Or gradually push their sleep time later and optimize their sleep environment like a white noise machine.
The problem is that subconsciously you're probably more alert around 3am in anticipating your kid waking up. It won't be a deep sleep cycle when something like that is in the back of your mind. Once a lot of cortisol is released in the morning and it cuts down your melatonin level it's hard to fall back asleep again. Sometimes I do a 15-min meditation while lying in bed and I fall back asleep again. Check out Insight Timer meditation app.
Also, I noticed 2 other things that help with sleeping longer through the morning. The first one is getting more sunlight throughout the day (I'm in front of an office desk the majority of the day) and the second is for the exercise routine, make sure you include higher-intensity cardio exercises. I noticed that for just weight training alone my sleep isn't as deep or as long, you need to get your heart rate up. When I'm doing high-intensity cardio (15-20m of higher heart rate from 115 bpm to 165 bpm) often I sleep longer.
The deep rest no sleep thing has changed my life! I’ve had insomnia my entire life. I’ve tried everything. I swear the script has taught me how to go to sleep. It has been life changing.
This relates to ancient Indian texts which treats sleeping hours as units, 9-12 gives 2 units per hour, 12-3 gives 1 unit per hour, from 3-6 we get 1/2 units per hour and there's no point in sleeping after 6 cause no units are received.
My Sleepwatch app seems to follow this pattern. I get a high score even if I only get 4-5 hours so long as I maintain my in bed at my regular (11pm) bedtime!
Very interesting.
That makes Sense thanks
I might be weird but if I have a night of tossing and turning and finally fall asleep around sleep, it's always been the deepest most refreshing sleep even if it's only 4hours
Thats very interesting. Do yuou have any links to literature about that?
@Shubham Raj it also says that people with mental jobs need more sleep -- which in units mean 9-10 units so they should sleep from 9pm - 5am or 6am for maximum recovery. Average person should get around 7-8 units of sleep per night.
Really interesting. The more complex these kinds of subjects become, the more I realise that it's about very simple things. Being active, getting outside, having good relationships with people who we trust and love, etc. Capitalism and modernity makes these simple things seem so esoteric and obscure.
.l. traibalism 😡
I disagree heavily. That would be atheism and the culture of scientific reasoning that took that from you when they destroyed the one thing that brought communities together.
Capitalism? Elitism, maybe.
Corporatism, not capitalism. We need free market capitalism for a healthy economy and we need a healthy economy for a healthy society.
Well said
" I can get so much done" you said. Perhaps that is the real problem. The pace of our lives that fosters this pressure on us.
My 68 year old friend is a picture of health... physical, spiritual, sexual, emotional... no drama. No news or TH-cam or media addiction. He has an island (Hawaii local) mentality. No addictions. No neuroses. A flatliner, compared to me. And he can't sleep at night. He's the healthiest insomniac I know.
I absolute hate waking at 3 o’clock. I stay in bed and try to fall asleep again which happened around 6 o’clock and wake up exhausted at 8. Or later. I am semi retired.
Maybe you should start your working day at 3 AM and refrain from trying to go to sleep after that?
Based on my own cbt-i training, I would say try to get out of bed after 15-20 minutes of not being able to go back to sleep. Move to a chair or couch and do something boring (no screens) until you feel drowsy again. When I am tossing and turning, my bed becomes a place of frustration and thats not good.
Read up on biphasic sleep. It might just be a more natural pattern now that you’re semi retired. Monophasic sleep pattern (eight hours in a row) is arguably an artifact of the industrialized age, as well as artificial,man-made lighting. I’m retired myself, and wrestling with the same problem as you. Maybe we’re just discovering a more natural pattern given that we don’t have to work.
@@vincet6390 m
Same here. Recently tried getting up, making warm milk with half a teaspoon of nutmeg (re: Motivational Doc). Helped.
On his comments on melatonin, he is absolutely correct. I had started experiencing some insomnia around summer 2020 and began using it regularly. It completely screwed up my body’s ability to naturally fall asleep and made the problem way way worse. Maybe it’s useful in some very short term circumstances but even then I’d just avoid it.
Yep, oral melatonin supplements is completely unnecessary.
What we need: infrared sunlight during the day. That secrete natural melatonin inside the mitochondria, exactly on its "workplace".
The best natural antioxidant.
Actually there are lots of studies that show melatonin does not cause your body to shut down melatonin production. Cancer patients often take 300mg a day and their bodies still make melatonin.
Hey bro listen.. I go to bed at 12 am and wake up at 3 am...Was your sleeping pattern also like this?
My neurologist said I need melatonin
I overdosed on melatonin once. Worse than a ketamine trip.
I found that changes in hormones really affects how long you need to sleep. I used to be so tired all the time and felt like I could never get enough sleep. Post menopause…hardly ever need to sleep more than 6 hours, and I don’t feel tired. However, it IS annoying to wake between 2:00 and 4:00 every morning and not be able to get back to sleep. I live in a household with a bunch of other people, which makes it hard to go do something productive without waking anyone else up.
I had the same problem as a post menopausal 65 year old. I have always trained consistently in fitness, but had this insomnia issue (not falling asleep and/or wake up during the night). I try to go to bed by 9:30. Went on HRT and the first night it was like someone pull the plug and I slept for 9 hours. It hasn’t been that dramatic since, but I get between 8-9 hours a night now and have noticed a huge difference in my recovery and feeling really good!
The joys of living alone. Do whatever the heck you want when you want. It is priceless!
I take two droppers of liquid L-theanine when that happens, and it puts me back to sleep. I reach over for it on my night stand in the dark.
@@klvhall Do you know why or how it works?
@@klvhall Do you recall the brand for your liquid L-theanine?
As a 3rd shift worker I have to say melatonin has be a huge helper in my ability to get restful sleep during the day. I only take 3mg but I find the days that I don’t take it I’m waking up after a few hrs and really struggle to get back to sleep. I never had this issue while working day shift so despite having a great deal of respect for Dr Huberman, I have to stick with my melatonin on this one.
Just FYI he and many other top minds in the field suggest 3mg is too much to take regularly, and that taking it for too many nights consecutively can be counterintuitive as well (though I'm talking weeks/months in a row. Try without taking some every now and then instead of making it a forever routine, but as a previous shift worker I understand you gotta do what you gotta do sometimes.)
Often the proper/safer dose of melatonin is actually in the sub-milligram range though.
Anddd as this was one of the top few comments, I read/commented before finishing the video and now I just sound like a moron regurgitating what the very video people are watching has just said 🙃 applogies for the useless notification you may have received.
@@Shibby7634 no problem. I appreciate the insight
1, not enough physical activity during the day, or over training. 150 to 180min per week zone 2 cardio, broken up into various sessions. resistance exercise 4 times per week. 6 sets of quadricep would be minimum. 2, go to bed around 9pm.
I typically wake up after a few hours but I quickly fall back asleep without trying, and then in the early morning hours I find myself going in and out of sleep until I finally wake up from my alarm. I also feel anxious and depressed during the day. This typically happens when I don’t feel content with life
My question is, IF we change our BELIEFS about how much sleep we need, then does our mindset change the mental and physical consequences of having less sleep.
I think we hear so much FEAR based info about lack of sleep that we end up stressed about it, which creates a vicious cycle of both insomnia and high stress related health problems. Then we mentally beat ourselves up about all of it, worry more, wake up angry and disappointed in ourselves that we couldn't sleep well, have more insomnia, etc etc.
ALL of that mental stress leads to the EXACT same effects as not having enough sleep. Coincidence?? I'm beginning to think not.
Hello how are you doing. I'm In The exact situations
My great grandma slept 3 hours a day. She raised 8 biological children, fostered dozens of other children, worked two jobs (one as a hair dresser), and slept 3 hours. My mom said she'd doze off while folding laundry and would wake up an hour later and be fine. She'd do that on and off all day. She lived til she was 96 and retired from her hair dressing job at 93 only bc she couldn't get down the stairs to her salon.
Yeah, she is the exception, I get it. But why didn't I get that gene? Lmao I wish I could flourish on 3 hours 😂
It was necessity or a need from hers side to have such a life, maybe it gave her purpose & fulfilling.
When you have purpose you are unstoppable & you are enegized because you thrive & get high on that.
I unf also only slept 3 hours for many years, i did have purpose in the beginning, but i started to deteriorate physically, i forgot to take care of my body, i was so consumed by the wellbeing of my soul & spirit, that the real world even my body was not important. Because i had found something that filled me up so much that i did not even care about problems.
I still reap the reprecussions & consequences of those years. I did want to sleep, i just woke up 3.00 a.m. every night , mostly due to sleep paralysis unf. Unresolved bagagge unf.
...and she was miserable
Here because I'm newly married and my sleep schedule has changed.
I'm used to going to bed at 11 and waking up around 5-6. Never use an alarm, just go to bed naturally wake up naturally.
But since I've been married, my wife goes to bed at 8-8:30 and I like to sleep with her, so I'll go to bed. But I've been waking up at 2-3 whereas she wakes up at around 6.
I thought I had insomnia, but I'm realizing I just don't need that much sleep. I'm a morning person, I exercise regularly, I eat healthy.
I have suffered some serious trauma in my life and have had mental health struggles in the past from PTSD, and my mental health has taken a serious step backwards recently. I think it might be because I was taking a heavy dose of melatonin to sleep through the night these past few months. My dreams got weird and scary, I was still waking up throughout the night, and I was spending the day over worked and stressed.
I think there are other factors at play here, but this video pointed out some things I've been doing that aren't healthy. And some mindsets I had that were definitely wrong.
Unmentioned is the reality human circadian rhythm is naturally biphasic= waking up after 4-5-6 hours... getting up for 1-2... then back to bed for another couple hours. This is how we slept until night lighting. "Biphasic sleep describes a pattern of sleep in which a person sleeps in two segments, or phases, per day . Although many people sleep for seven or eight hours straight night, biphasic sleep may be more common than you think. Biphasic sleeping is practiced by a variety of people across cultures."
The thing with too much cardio activity or one sign of overtraining is the heart rate doesn’t return to the resting state. That will disturb a restful sleep.
It actually works the other way for me: if I go to bed at midnight, I sleep through till 8. If I go to bed at 9.30-10 PM, that's when I wake up at 3/4/5 AM and can't fall back asleep. It's almost like I'm not tired enough if I go early and my body mistakenly believes I got enough rest, but I didn't and I start shutting down in the early afternoon.
Maybe your body actually needs less than 8hrs of sleep (you can do research on the amount that is required based on your age and physical activity). Not everyone needs 8hrs. I would track my energy levels, alertness and focus, and compare with 8hrs. vs 7 or 6 hrs. of sleep.
The reason I say that is because it’s also important to not interrupt your sleep cycle when you’re in deep sleep, or to finish one, start a new cycle, and then be awaken - and different people will have longer or shorter cycles.
This is the correct answer people.
Practice slowly and rythmically taping hands one at a time on the legs laying in bed, breath really slow in and out, close the eyes and look comfortably upwards towards the pineal gland... let this go on for minutes to bring about a trance state of tempting hypnogogia... slow and steady and timeless... allow the the trance. Our body runs on many rhythms, quite familiar when we engage it similarly to falling asleep... slowing and slowing... falling into the winding down rhythmic trance of sleep. Forgetting your hands are even tapping... letting them stop on their own without conscious thought about it.
Try it.
This is one of the channels that gave me the courage to start my TH-cam channel 5 months ago about self development. Now I have 307 subs and almost > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I couldn’t have learned without getting started in the 1st place.
Congratulations 🎊 👏 💐 🥳
@@thehylers1021 Thanks so much!
I realized that the main reason for doing this is not about the success but the inspiration I've been providing some people with my stories while helping others do the same as I shared the lessons & experiences through making videos to have a sense of meaningful purpose. Therefore, I’m planning to quit nursing to pursue youtube full time as there are lots of issues in our traditional health systems as these don’t align with my values. It’s a huge learning curve but I love helping people through making videos.
Also, as part of my video creation progress, I’m switching to a better editing software and a camera so the learning curve is much higher and slows down the completion speed of my next videos so please hang on tight! I do appreciate your support and kind words! I am hoping that you can join me with this endless personal development journey! :)
Andrew, The yogis and Chinese medicine people have physiological explanations for this - I forget the details. There are solid reasons why sleep is more potent before midnight. I lived at Kripalu Holistic Health Center in the 70's and we all went to bed at 9, meditated for 1/2 hour, slept till 4, got up and out breathing (when the lung meridian is active) and running and then yoga finished off with joyful dancing. I never felt better in my life. So easy to do when you're in a group. See if Sadghuru has any information on this - I'll bet he does.
all of my what
I spent time there too. 90s, lenox. Its also a beautiful, quiet nature setting, with quietude inside, no tv blaring, good soundproofed walls, excellent nutritious food, and back in the day didn't even have coffee. There's more to sleep hygiene than timing. Your lung meridian doesn't care when you breath more deeply.
Do these physiological explanations include spending time in an invisible great ice cream space ship while smoking ginseng and praying to dragons?
The good Dr. H did not address the effect of low blood glucose can have on (^) wakefulness or the effect of blue light from your phone from your phone (^) wakefulness.
Recording in a bare room, with hard walls and bare wooden doors around and behind you, is a fine way of getting an echo into your sound track.
You'll be easier to listen to -- and convey much more of your good, useful information -- if you have curtains behind you, a carpet on the floor, a soft covering on the table the mike is bouncing up and down on in front of you, and so forth.
There's an elementary step toward professionalism in production: look at your recording before you post it out to the world, and if it doesn't live up to reasonable standards, do it over. The electrons won't get tired! 🙂
I appreciate your sensible material and think you're a positive actor in the world. That's why I take the trouble to help you do it better. Good luck!
Before the invention of electricity and the industrial revolution, no one slept through the night. People slept in two shifts, often called some version of first and second sleep. This is true for non-industrial people and our primate relations and can be studied by reading the diaries of pre-industrial people. Perhaps how you sleep is actually normal and natural.
I've read that as well. Also, in many indigenous cultures, those hours between 1am-4am are when we receive spiritual knowledge and messages from our ancestors. But this isn't something that is familiar or talked about in many western societies. This guy's information comes from a very scientific oriented perspective. I find it very reductive. It doesn't take any spiritual or emotional variables into account.
Agree. These waking periods are actually natures way of telling the primate in the cave; now it’s fairly safe to procreate. After the act, you can go to sleep again.
Thanks Dr Huberman. Like they say; Early to bed and early to rise, Makes a person healthy and wise (if they practice vipassana meditation) 🙏
Having been retired for some years, waking in the nocturnal hours has been felt like a relief, and returning to sleep later (it varies) has not been a problem. I don't bustle in the wee hours, but I'm not inactive; I tune into tutorials on art and other subjects of personal interest, avoiding newsy complaints and all that disruptive stuff, and sometimes I draw, contemplate and in general enjoy the moment. This has had nothing but great effects in my waking hours. Realizing that if people are committed to morning work (or workout) routines, this looser approach to living may seem impossible and dodgy. I do appreciate your work - your podcast on movement astounded me, and have incorporated the mindset (novice level), and wanted you to consider this alternative style of living as viable for some of us.🙏
It's a nice time, and I love my "second sleep."
What podcast on movement, plz?
Happened to me last night. Did a sweaty cardio and went to sleep at 11, woke up at 3-been up since dragging arse. Usually asleep by 9. Makes so much sense.
I can’t believe them not mentioning the impact of eating food or having alcohol 4-5 hours before sleeping. It’s as important as exercise to me and the quality of my sleep. I saw one comment on eating fermented food after 2 pm I think and how it can disrupt sleep. Makes total sense to me. Digestion is a major player. IMO. Great subject.
Eating too much too late and anything over 1 drink both wreck my sleep. Good comment!
what are fermented foods?
Foods like Kimchi, sauerkraut, Keifer & some pickled foods.
100% I have started intermittent fasting and when I water fast-24 or 36 hours, those 2 nights, I sleep alot better then when I'm not fasting. If I do a 3rd day fast, my sleep starts to lighten up, less deep sleep feeling but I still don't wake tired by no means...
On weekends if I've indulged within an hr before bed, I sleep hotter, wake more etc.
Huberman did a podcast on sleep and how many hrs before sleep things like exercise, Food, caffeine, alcohol, cannabis, should be consumed BEFORE it starts affecting deep sleep waves/restorative sleep...
Exactly! No mention of the glucose storage in the liver that’s needed to maintain just the minor necessary energy levels during sleep and the impact that alcohol has on that. Really surprised he didn’t mention the liver storage.
What helps me is to put on utube videos (premium, no ads) with calm voice about psycology with 0.75 speed. It helps to fall asleep again
He’s telling the truth, the great Dick Gregory said sleeping after midnight/late takes away years off your life and that you’re not even getting rest. The keys for me, coconut water mixed in my ice cold spring water with magnesium and not eating right before bed. I just started wim hof breathing! I do the 10 min video right before bed and I’m out like a light. There is truth in the 3am worried, anxious, depressed person. That’s me sometimes and I have to realize everything will work out and I’m getting better each day. Hope my info helped someone, Huberman is great
Wim helps. I do it before bed as well. Although i hate is so usually only do 2 or 3 sets. But if I can do 5 or 6 it helps even more.
@@321Doggies interesting, I hadn’t even thought of doing it more than the first 3 sets. I might sleep two days straight lol
@Luva1734 yea the more the merrier. Meditation is great after. Try listening to your mind, close your eyes and look as well. If any body part is uniquely tingling or vibrating focus on it and if it shifts somewhere else follow it...
Can do 3 sets, meditate and then do 3 more...
@@321Doggies beautiful, thank you! I’ve done the wim hof a few times now and now am able to actually slow my heart when he calls it out, appreciate this info. I plan to do it this weekend
Absolutely!!! I can sleep from 9pm to 3am and have a great following day!
If I sleep from 11pm and I wake up at 5am I feel exhausted
We wake up at 3 am because we have a cat who likes to make announcements at this time in the wee hours. We've talked to the cat about this, whether the announcements can wait, at least sometimes, but he feels strongly that they can't. So this is what happens. The cat does his thing. We wake up, have some midnight toast, and go back to sleep if we can.
Your cat is VERY BAD.
@@Ot-ej5gi In the wee hours, yes, he can be a butthead. The rest of the time, he's a total sweetheart.
Dude same 😣 My cat meows in the middle of the night. Drives me crazy.
@@nicksyoutubeaccount Not much you can do about it, except try the super duper expensive ear plugs.
"...but he feels strongly that they can't." LOL, and we can totally relate. She was dragging her toys into the bedroom and asking us to be impressed, which we assured her we were. We finally bought an automatic feeder, and she gets a meal at 3:30am. Occasionally, she feels strongly enough to wake us and thank us, but mostly she just comes back upstairs and snuggles in. Success! Cats are awesome. :)
It's very natural to awake at 3am, the problem is we don't fall back to sleep quickly as we carry so much stress and over stimulation from modern life with its constant feed of information. Thus we wake up , but then start to ruminate and think about work, study, relationships etc.
did you know that this concept of (7-8-9) hours of continuous sleep is a modern concept. people used to have 'first sleep' and 'second sleep' - first sleep until about midnight, people would wake, socialise even, then have a second sleep till dawn. I do tend to wake up about 3am, 4am - for me it's my anxiety kicking in (PTSD, anxiety, depression & more recently (diagnosed last year) fibromyalgia) - so for my 'first sleep I'm usually exhausted enough to fall asleep - though I have to be listening to something, usually an audiobook, or meditation - so that I don't ruminate (racing thoughts) - then if, though typically when, I wake in early hours, take my medication (anxiety & sleep) to get back to sleep
Interesting.
Oh my god, I have exactly the same issues.
This is actually very debated. There is a theory that people a few centuries ago had this kind of sleep pattern, but there is not very much proof to support it. And studies that looked at sleeping habits of modern hunters and gatherers show that they sleep through. This suggests that our natural sleeping pattern is one of sleeping through. And most people still do just that and feel most refreshed that way.
try the somatic exercises.
@@tintinlointain sorry, didn't see your comment until now ('wonderful' youtube notified me of the somaticexercises comments) but not yours
"not very much proof" (sic) ???
there is a LOT of proof - from primary sources - ie people writing at the time - something that was just normal for them at the time - this is how we know about it.
[stopping myself from providing ALL the evidence, and their sources....]
besides - the POINT was to make people who sleep like this *feel better* - there is nothing 'wrong' with you, this is perfectly 'normal' (at the same time, saying YOUR normal *is* normal)
if YOU sleep right through the night, good for you! many of us don't - we simply don't
don't believe me, go read from some real experts on the matter of Biphasic Sleep vs. Polyphasic Sleep
Many thanks for this advice. I have struggled with insomnia for decades. When I retired I took advice to restrict sleep getting to bed about midnight. I would be awake at 3-4am and couldn't get back to sleep. After that I felt tired and groggy for most of the rest of the day. My quality of life was poor. I've now started going to bed at 9pm. I get up about 3 or 4am have a small drink and about an hour later go back to bed. I'm there till about 7.30-8am. For the rest of the day I now feel wide awake, rested and really well. Almost seems a minor miracle.
I literally went to bed at 11 and woke up at 3, and found this video.
Something quite similar happened to me.
SAME HERE
same
@@Halalguy512 What do you think is causing this to us?
@@philthyrich1433 im not sure myself, i havent been depressed or anything for the last couple days so its probably something else. Im gonna get a checkup and see what they say.
I have many health issues, including severe ra, neuropathy, diabetes, hypertension, the pain is so bad after I get up to do a potty run, I usually don't fall back asleep immediately. I used to use weed to help with some pain relief and insomnia, it isolates our sub conscious mind from deep rem sleep (dream state) I'm on no prescription meds now (5 years) and just take it's for some severe joint pain.
I used to ride dirtbikes and the joint pain is permanent. Just this video helped me understand more. I'll be watching more of your video.
Thanks
I love waking up around that time .. I work on my creative writing project and listen to meditation music.. peace of mind that time of night
I eat dark chocolate 30min or so before going to bed - don't recall where I got the tip from, so I forget why it works, but it worked the first night I did it. On occasion I do still wake up at 3am or 4am, but I'm back asleep almost immediately whereas before it would be 30min to an hour and occasionally more. Prior to the carb before bed trick, I found two other tips. Huberman said "resist the urge to pee" - meaning unless you REALLY have to go, ignore it, and to my surprise that's worked several times. The other is the 4-7-8 breathing technique for any time you need to fall asleep. Breath in for 4, hold for 7, breath out for 8. Usually 3 or 4 rounds is enough. The slower exhale slows your heart rate, and the counting stops you from thinking. Sometime I don't remember getting to the 3rd or 4th round. Most times I do, but just roll over, and next think you know it's the morning. I may try the butter suggestion someone mentioned in these comments because I'm not thrilled to be eating chocolate before bed every night
Also tell yourself “I just need to rest” takes away the pressure of having to go to sleep. We can control resting, less so falling asleep
I find just not eating anything that's gonna ferment after 2pm helps me sleep. Depends on your bacterial load but most of my sleep issues are really gut issues.
I’m going to try your strategy. Thanks 😊
How interesting
Sleep issues are adrenal issues.
Cooked foods especially meats and starches are the cause. It takes a few months to fix using 100% raw fruit.
I'm currently almost 5 years on 100% raw fruit except for a few raw nuts here and there.
I sleep like the mattress is consuming me even if I lie watching a film on my laptop in bed I get 7-8 hours a night
Good point
@@Insp.CountMortisWinshipKlaw It's true at night should be a light meal, meat takes a long time to digest and starches like potatoes and pasta become glucose which gives you a quick pump of energy, apples can keep one awake too and is preferable for the morning with breakfast. At night bananas are optimal, they relax muscles, if coupled with almonds it gives you a boost of good mood, you get to sleep feeling more content.
I took melatonin supplements often when I could not sleep. It started to give me depression. So I agree with him be careful with those.
I can fall asleep at 4am and as long as nobody bothers me I'll sleep until noon no problem and feel good. The biggest issue I've had is family, friends, or work interfering with my sleep. So if I go to bed at 10pm but family wakes up at 4am, then I'm going to end up in a partially awake state and never feel fully rested. Ii just need peace and quiet to sleep.
Easy on the cardio. Definitely not too long, 20 minutes max. Not to late in the day, it is stimulating for the endocrine system and raises cortisol levels if done too long or intense.
I was cold last night - just one blanket, in bed by midnight. The dog shat all over my room so I was up for over half an hour mopping. Went straight back to sleep at six am and slept until nine. Best sleep ever. I think it was because I was cold and even being up cleaning didn't matter, those few hours after were great.
What if it turned out the secret to a great night's sleep is mopping up dog shit.
🤢
I was up cleaning up my cat's poo last night. I think she had a bit of constipation I can tell because she hurled herself into the room at speed from her litter tray spreading small boulders around the room. It wasn't as bad and night as usual so perhaps this could be helpful? A new slant on the sleep hygiene hypothesis!
@@caroa5097 ha ha bloody pets, they can be a lot of work but you gotta love em
I'm a waker upper who goes to be early just so I have more time to fight the sleep fight. I was considering melatonin - thank you. You saved me from making a mistake. I'll try walking before bed. Appreciate you!
Thanks great info, a lot of the old yogis say that 9.30 -10.00pm is an optimal time to go to sleep.😊
While moderate exercise is absolutely good for any sleep routine I believe this waking up after 3-4 hrs of sleep is a low blood sugar cortisol reaction.
Too much cortisol?
Hi! I live in Finland. I am 57 years woman. I wake up 1:40 by choice, and work until 10:30 five days a week. It is just great. Ifeel just wonderful. I go to sleep at 18.00-18.30 and mosty I wake up before my phone rings. I have been in Whole food plant based diet for over a year, and it has been a life changer for me. Thanksfor your help.
I used to be one of those people that could hibernate. I could sleep 26 30 hours a stretch no problem.
The day I hit 60 I started having dreams of when my mother would beat me in our first house.. The pains where I would scratch my legs or cut my legs on the furniture trying to get away from her would hurt physically in the night.
Now I've started drinking.
This after. 25 years of sobriety from methamphetamine.
I've no family anymore as I cannot forgive them. My kid, grandkids sidded with my mom, the abuser.
And even tho I'm on my 5th cancer, I get up and work, physically, at something 3 hours a day.
I'd like a job but despise humans.
Weak as I am, must keep moving.
Wow 😮
Still experimenting but so far i agree with getting the right amount of exercise. Most of my good sleeps have been after a good exercise day and when i have bad sleeps its been a day without any exercise. Loving your input Andrew.
Get 1/2 hour of sun to your face/eyes every morning early. Solved my 3 am wake-up problem entirely.
Reason I identified is that I am sleeping either soon after work or thinking about work before sleep, solution I found is if I work late, I watch some engaging series to divert mind and sleep little late, then i won't wake up at 3
I wake up about 2:30am but as I made meditation a routine it's helping me to go back to sleep. Usually the monkey brain keep us awake for too long and most people only fall asleep wen they are really tired due to the over thinking.
What do you do to go back to bed ?
Me watching this at 3:40 am after being awake for the Last 1,5 hours😅 went to bed at 9:30 pm
I disgree with Andrew Hubermann on the sleeping earlier point. I’m going to sleep really early (like 9-10 pm) and still waking up 3-4 hours after sleep.
Same here, thank you for your comment.
Yes, me too!
Same…huberman is not so smart sometimes…….😮 and he talks about the “other gurus” while he is one of them making 2 hour videos with 10 sponsors.
@@lululove6175 Well clearly there's no 1 solution for everyone. Even if it worked for half of the people, if you divided into the 100 other reasons for waking up, that would make him incredibly accurate statistically. Devil's advocate, I'm not saying this works for even half the people. I go to sleep about 10 and I wake up at 2-3 every night also.
@@Sarandib22 In fact, the fix for waking up in the middle of the night is often to go to bed later.
It's 2023, started serious lifting in 2009. Been going to bed at 9PM and waking up between 5AM and 5:30AM since 2009. During that time, for 10 years straight, I always had a hard time falling asleep, but when I got to sleep I stayed asleep all night. In 2019 I took prednisone. I would now fall asleep very easily and wake up at about 12 or 1AM every night. Most of the time I could fall back asleep, but I would wake up about every 30 minutes and keep falling back asleep (usually after 5 minutes or so). On days where I had a really good lifting session (i.e. might have hit a 1RM, 3RM, 5RM, 5x5 PR or something like that) I would wake up at 12 or 1AM and be wide awake. No possible way of going back to sleep and would only be able to fall asleep at about 5:30AM (when I am supposed to start getting ready for work). Tried switching to morning workouts--no change. Tried doing more periodic deloads--no change. I don't mess around on my phone, etc. After struggling with that for 2.5 years straight, I decided I was going to 100% quit lifting for one entire year. Nothing really changed, except for the "no possible way of falling back asleep" aspect of it...that is pretty much gone. The one year is up and I am lifting again. Nothing has changed. I know the prednisone is long since out of my body; but, I feel like it messed something up. Some receptors are damaged or something...
Be careful with steroids, or anything doctors hand out like candy....
Turn temp way down in your room. Like cold… you will sleep deep!!
Get yourself tested for sleep apnoea bro. That's likely your problem.
@@magnacircenses why do people present things as if they know what’s going to happen for somebody else? They don’t. You can suggest a person try it, but I’ve been told about multiple things that were supposed to work and spent hundreds of dollars going into them with good faith, and not have them work out. You can talk about your own experience and tell people to try things out but consider not making any promises. It’s very demoralizing.
@@hpgurgel I sleep rock solid from 9 until 12:30 without ever changing sleep position (on my back) and without ever waking up. So it never made sense to me how my initial 3 to 4 hours can be perfect if I had sleep apnea. But yeah I probably should. Thanks.
I've experienced this problem intermittently. Including the "overtraining" effect, but with a variation: as I'd ramp up and fitness increased, I slept great. Once very fit, my sleep actually got worse. Not sure why.
I finally found a solution to the "3 am"problem, which I can suffer in periods of lots of stress. Exercise is a big help, but there are still some nights. Solution: a tiny dose of Trazadone. This is an old fashioned, non-addictive sleep med. Standard adult dose is 150 mg, but that will make you feel groggy in the am (and I don't take it to go to sleep). If I wake up, I chew 1/4 of a 50 mg tab - that's < 10% of the normal dose. Works every time, getting back to sleep in ~ 20 minutes, *and* I sleep through to 6:30/7, with no morning drowsiness.
I wish there were Trazadone gummies. So many saved. Johnson and Johnson. . . . . make some coin?
I used to use Trazadone for sleep and worked great for almost 2 years and I built up a tolerance for it were it didn't work anymore even went up to 200mg but then made me thirsty all the next day. Which then had me up multiple times at night to use the bathroom.
My tipp: go to bed later! Whenever I went to bed before midnight, I woke up after a couple of hours and couldn’t go back to sleep. Since I go to bed at 3 in the morning I sleep till 10 or 11. Possible because of home office
Maybe with may of us sleeping at 9 or 10 pm and waking at 3 am, should be taking naps in the afternoon (before 3 pm, so we don’t stay up late). Perhaps with our busy lifestyles, our bodies are telling us this is a change we should incorporate so that we get rest 2 times per day…a longer stretch at night, and a shorter nap in the day. I’ve had this same issue many of other commenters have mentioned. So frustrating because I used to sleep 7 to 8 hours before COVID.
in europe they call it siesta. 😊
The exercise bit makes sense to me. I always sleep better when I exercise.
I enjoy your talks! Thank you! I'm a child therapist and so many of the kiddos pediatricians suggest to the parents to give their children Melatonin. Once that said, it is like gold for the parents. I try to engage in psychoeducation and find other ways, but many stay or go back to the Melatonin. I wish that the doctors have time to stay on top of research.
The sleep before midnight is more intense because this is the peak of our yin energy. Our yin energy is supposed to be nourished and refueled during the night in order to have enough yang energy throughout the day. So if you go to bed after midnight you have already missed the peak of that precious energy and the quality of sleep after midnight is not as high. This is how TCM explains it. Thank you so much for your wonderful content, Andrew! 🙏
My Grandad always used to say an hour of sleep before midnight is worth two after midnight. That was back in the 80’s. Sometimes the old wisdom checks out.
I was prescribed melatonin for insomnia but have not been game to try them. Thanks for the advice.
I lost my sleep drive altogether 2yrs ago. Ive had chronic insomnia for 27yrs.
how long is your average sleep?
I used to wake up every night at 3 or 4am for as long as I can remember. I then started taking magnesium, 5HTP sleep supplement before bed and I consistently sleep through to around 7am. Absolute game changer. Feeling well rested, and depression has reduced.
I probably need this as well. Can you tell the specific 5htp supplement you take? I wouldnt have a clue on choosing one.
Going to bed at 9pm and waking up at 1am:
I look at my watch
do 3-4 physiological sighs
If not asleep within 10 minutes ,
I do 4-7-8 or box breathing.
If no success, I do a body scan to relax all body parts as completely as possible.
This means that, whether or not I fall back to sleep, my body remains completely relaxed till 5am or whenever I get up for the day.
In my book, sleep is best, but the next best thing is complete body relaxation.
My sleep tracker will often recognize it as light sleep because my heartrate is still relatively low.
I've started doing the same. When i wake up too early, I focus on relaxing, instead of stressing about getting enough sleep. Other than breathing exercises, I listen to an audiobook in a dark room.
Also tell yourself “I just need to rest”, takes the pressure off ..
My daughter had an extreme skin reaction from taking melatonin. Eczema. She didn't have it as a child, so I wonder if it's hormone related eczema. She's had serious reactions reactions from other things, sore and bleeding, after gaining a lot of weight, but doesn't want to go on a drug trial that requires a TB vaccine. So we keep muddling along. These videos help.
I woke up at 3:30 again and am watching this.
Thank you for the melatonin info. It's good to have the broad perspective brought up on how it affects other hormones. Better clean up my sedentary life style instead.
I am 67 and I've been taking 1mg of sublingual Melatonin every night for the last 30+ years. Anymore than that and I feel very dizzy the next morning. To me, it has been a wonderful supplement. It doesn't work for everybody. I know a person that takes 10mg at once and doesn't do anything. I can't even imagine how I would feel with such a high dosage. Maybe I wouldn't wake up😨
High dose melatonin doesn't just make you dizzy in the morning. Many people, myself included, find it creates a grogginess that pervades the whole day after. So you're right on the money! Stick to low doses like 1 or 2 mg.
As a side note, avoid antiCHOLINGERGIC sleeping aids like Unisom. They've been weakly linked with the development of dementia - - and this fits, knowing that acetylCHOLINE is the neurotransmitter implicated with this class of disease. Moreover, it fits because Choline supplementation (surprise surprise) has also been linked with some moderate neuroprotective effects for dementia 🤔 so, yeah, low dose melatonin is definitely a better choice. Don't do anything anticholinergic
I heard of quite a few children who take a large amount of melatonin and slept for 32 hrs straight plus. Then spout this experience as "melatonin doesn't work for me"
My Heavenly Father healed my sleep.
Was horrible!
Pray to Jesus and He showed me what I needed 🙏
Aswaganda
Magnesium glycinate
Vit D3 k2
...etc...this is for me.
Read your Bible asking God for wisdom and clarity guidance and help in every situation 🙏
From teenage yrs to about 27 I used to have a hard time falling asleep but once I did I'd sleep dead for 8 whole hours. Now in my early 30's I fall asleep as soon as I hit the pillow but I always wake up around 3-4 in the morning which is around the six hour mark and I can't fall back asleep. I start having thoughts and all that which I'm sure you probably are too since you're here.
In Shawn Stevenson's book "sleep smarter" he quotes work by Dr Kulreet Chaudhary on the "golden zone" being 10pm -2am. Not sure if this is journal backed or blog-backed. Could be a lead to chase. Thanks for the cool content AH.
Wrhacking off has always helped me
Ew. Insomnia is better. Masturbation is a gateway to demonic possession.
@@wms72100%
in ayurvedic medicine, between 10am-2pm or 10pm -2am is when our metabolism is most active (Pitta dosha) midday Pitta time is best time to eat and middle of the night (10pm-2am) is brain metabolic processing) - rest and recovery
Go to bed at 10. Wake up at 3, or 2. This was no help.
i just started fasting though the day, no eating till sundown drinking plenty of water tho no other drinks
avoiding acidic foods getting in to ketosis in the evening and you just motabalize better also quitting vice, all vice, drinking smoking etc.
Alas, these are not my issues. I go to bed at 9 pm, exercise 5x per week 30 minutes a day, and have terminal insomnia.
Age?
@@Sarandib22 Thats absolutely true!!
Terminal? You mean it’s killing you? It might be but how do you know?
Maybe some regrets you’re dealing with ?
Try magnesium glysinate
I slept only 2 hours last night. Went to sleep at 1:30 a.m., got up at 3:30 a.m.
1. Sleep same times
2. Quiet bedroom
3. A Balanced Diet
4. Exercise 1 hour
5. No snacks 3hrs before bed, drink only sips water
A balanced diet is in the eye of the beholder…
Thanks.
Andrew Huberman give out information so sloooooooooow....
He just love talking. Information comes last.
6. No coffey after 12:00.
as per āyurveda understanding it is because of the KAPHA period of the night @huberman ... but you can modernly think due to barometric tide pattern during night and day👌🏼
This channel is great, glad I found it early.
Huberman, your daily routine works and for keeping me asleep and a deep sleep at that. The hardest part of your routine, is the cold exposure. I am 73 and a half and was born in Texas and still there and lived here all my life without could exposure. Other than that, your routine has me sleeping very well and deep. Thanks.