I Did Huberman's Sleep Routine for 7 Days (Never Wakeup Tired Again)
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- เผยแพร่เมื่อ 27 พ.ค. 2024
- Andrew Huberman's Toolkit for Sleep gives 12 tips for the best sleep possible. I put it to test & measured my results using my Oura Ring & WHOOP Strap. Is Andrew Huberman's Sleep Cocktail actually worth doing?
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I Tried Huberman's Favorite Ice Bath & Sauna: • I Tried Huberman's Fav...
I Tried Huberman's Fat Loss Routine. This Happened: • I Tried Huberman's Fat...
I Tested a Science-Based Way to Manage Stress (WHOOP x Huberman): • I Tested a Science-Bas...
I Bought EVERY Huberman Sponsored Product... Worth It?: • I Bought EVERY Huberma...
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** Timecodes **
00:00 - How to get the Best Sleep
00:16 - Who is Dr. Andrew Huberman & Why?
00:37 - Rules
01:09 - Day 1 - NSDR
02:58 - Day 2 - Sleep Supplements
04:18 - Day 3 - Sunrise & Sunset
05:53 - Day 4 - No Phone & Caffeine in Morning
07:07 - Day 5 - Daytime Naps & No Caffeine Before Bed
07:40 - Day 6 - Avoid Bright Lights at Night
08:49 - Day 7 - Learnings & Life-Changing Results
10:57 - Overall Sleep Data Trends
11:52 - My Final Thoughts & Feelings
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![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](/img/tr.png)
Momentous Supplements (Code: SHERVIN): momentous.go2cloud.org/SH1M
** Watch More Videos **
I Tried Huberman's Favorite Ice Bath & Sauna: th-cam.com/video/jnQL5OZFtjI/w-d-xo.html
I Tried Huberman's Fat Loss Routine. This Happened: th-cam.com/video/CH_ikBqmi44/w-d-xo.html
I Tested a Science-Based Way to Manage Stress (WHOOP x Huberman): th-cam.com/video/_0hcL7RyREM/w-d-xo.html
I Bought EVERY Huberman Sponsored Product... Worth It?: th-cam.com/video/f3MWj4frcWs/w-d-xo.html
I quit coffee did not change my life.
I quite sugar for more than 4 year. I sometimes cheat with Maple syrup or Jaggery but I have been off sugar for a year straight. I lost weight but Its not really I also take mangesium. I do get sleep now but that is because i forced my self to stay awake watching reels and movies and changed my sleep pattern.
It’s cool that you tried it for 7 days. I’ve been doing this without the supplements and it really has helped. I stop drinking caffeine at noon, and I’m not in the social butterfly mode of life so it’s much easier to consistently go to sleep at the same time nightly and alcohol is just not part of my lifestyle anymore. But that morning sunlight is a drug!!
I’m telling you that morning sun hits DIFFERENT
Where do you guys live that when you wake up there is sunlight. Im 19 and since i was 6 years old when i wake up at 5:30-6:20 there is just no sunlight only in very spesific times during the year. Is america rly late with shool and work?
@@basilikum72546:20 is too early for atleast a few months a year.
I want to try all of this WITHOUT supplements, too. I feel like all supplements are a scam that's mixed into otherwise good advice so that advertisers can sponsor the videos.
I’ve watched a number of Andrew Hubberman’s videos, so I really appreciate your evaluation of his sleep protocols. Thank you!
Great, you being honest about your knowledge and your actual sleep review makes it much more relatable. I think there's a lot of psychology involved here since you condition yourself to think negatively/positively about certain actions presuming they have either a negative/positive result. Nice video!
Bro how many devices are u using on your hand💀💀 your videos are amazing.
Would really love to hear your thoughts on EMF….lots of devices which I find cool but homie that’s a lot of EMF….but your in the city so I guess you can’t get away from it. Mean well with this comment…looks like two Apple Watches, aura ring, whoop but would lie to know the rest of them as well. Much love and thank you for the video brother.
All that hi and low fi around idont know how healthy it is but 😊
@chrisGR7
This whole „EMF bad“ thing is nonsense. EMFs (electro magnetic fields) are everywhere, they‘re an inherent part of nature and the universe. Light is nothing but Electro magnetic waves at a certain wavelength that we adapted to be able to „see“ with the receptors in our eyes. The electro magnetic waves from the sun are so strong they heat up your body and the whole planet. If we were so sensitive to EMFs, life would have never been able to develop on this planet.
Insanely low energy waves from cell phone towers or other devices to do not effect you in the slightest.
Yes
@@amria5725he's wearing like 5 watches
I'm surprised you only have as many subs as you do and I can't imagine it will stay that way too much longer. I am finding myself binging a lot of your videos. Cheers mate.
Thank you for this video!! Anecdotally I have seen a lot of improvements in my life since 1. not consuming alcohol (7 months now) and 2. having a more routine sleep schedule (doesn't have to be perfect, but it's good to have less variation ex. sleep between 12-2am and wake 7-9am). Please do more Huberman protocol tests!!
LOVE this. Thanks for sharing all of this info! And I love all of your trackers 😆
Mad respect man , it takes hardwork and dedication to do this , i never knew sleeping well had this much rituals , after seeing it i think i am the only person in this world who is doing this cruelty to my body , i did everything opposite to this , man i am a new sub
Great experiment. Also don't forget that just like almost everything life, moderation is key. Even Daddy Huberman himself says that the tools and tips he's giving are to maximize your performance at given tasks. However at certain points life is meant to be lived, you know have a few drinks with your friends and stay up late occasionally. It's just that they recommend finding what works for you and try to do it most of the time, nobody is prefect.
I get up at 5.30am, take out the dogs, cycle to work have breakfast, lunch, cycle home have dinner, go to the gym, back home relax bed at 10pm and dont wake til my alarm goes off. 7.5 hrs every night, and thats that. Very lucky 53 yr old man.
WOW!!!!!!! And what do you do on the weekends?? Sounds GREAT!!! :)
That's awesome 💜
Yes, let’s have you test focus, productivity, etc. Love the video. Thanks
I subscribed. I watched your oura ring video and this one. You make me smile, you are very charismatic, funny, and your videos have great editing!
Morning sunlight thing is not even possible for many people. When I wake up in winter in Europe to go to work it’s still dark out, an hour later when I get to work it’s STILL dark out for another 40 minutes.
Look into light therapy. "Happy" lights or light therapy glasses helped me with this problem near Seattle.
Your video quality is amazing you’ll have 1 mill subs in no time
quickly becoming one of my fave TH-cam personalities/channel
Your English is as comfortable to listen to as Dr.Huberman's
I have 3 months straight of perfect sleep by viewing the morning sunlight and using candles at night
Loved this one Shervin! Very cool experiment 🕶
I like Dr. Bergman's routine. Go to sleep at 11:30 p.m., wake up at 4:30 a.m., for 21 days. You'll be sleeping every night, soon and it will get deep. He's a proponent of eating real food. And, it worked for me. Of coure, later I saw it was changed to 10:30 p.m. so I started doing 10:30 p.m. - 3:30 a.m. (which had not been changed from 4:30 p.m. in his mind) and I liked it so much I started doing 11:30 p.m. - 3:30 a.m., and I was so awake all day and had all this extra "me" time. Then, my son started getting up earlier and the police came to bugy us for being awake too late which made them think we were homeless peopel squatting in a house. That's the house across the street, though! Anyway, that's what ruined it for me. I need curtains! Amazing how many doctors and scientists never mention "Curtains" for stress relief, better sleep and weight loss.
Great video!, Please do the focus protocols next, would be great to see how effective they are
Would have been interesting to see your results if you had done this at least for two weeks if not 30 days. Seven days seems very brief for getting your body’s circadian rhythm to shift.
Appreciated your video. New sub.
Keep up the great content man really appreciate ot
I have a low score due to my constant changes to my sleep schedule, however, my deep and rem sleep are good and I feel energized. We are all so different. Great video brother!
I think this would be best for someone getting over some kind of grief in life. Not really sustainable everyday, but a great thing to keep yourself to after a breakup or the loss of someone etc
Thank you for sharing! I do much of this too-sleep is much better! Love the subway scenes near Broadway! Used to take the N & R out of Flushing every day!
The daddy I mean doctor 😂 got me!
Very informative video. Love Huberman and his work and love your channel as well.
Keep it up. Would love to see more Huberman videos.
Loved this! Thank you! Hope your parents see your talents 🙏🏽🧡🎉
How does Shervin not have more subscribers. Amazing video ❤
So many Easter eggs. Love it!
Lucie, all the health trackers & watches, make immigrant parents proud. Great editing. We love you, Shervin ❤
Hiya, I enjoyed your vid. Yes please do some more Huberman tests.........Thanks.........
Thanks :) This was fun to watch! You mentioned about 'behaviour through the day'. What did he say about that? The idea of red lights in the room at night or at any time is not a greatly comfortable idea for me. I would rather dim the lights and keep them low. And reduce screen time
I really enjoy your channel! Like I learn a lot for you doing these experiments. Are you going to attempt a Marathon this year since you are healing from your injury
Diagnosed with severe sleep disturbances, Andrew Hubermann helped instantly
So helpful and also dude is very pleasing to look at and listen to ;)
Respect to you and Daddy Huberman. 🙏
Nice to see someone testing this! Im surprised to see Huberman promoting gaba, especially in such a low dose. Research tells us we need really high amounts to cross blood brain barrier. Other stuff I have no clue. I think I need to stop all the trackers - turning sleep into a productivity measure rather than rest
Also hubermans protocols build over weeks and months and at least my data has drastically improved but also ig it depends how good your stats are already you might not see that much improvement but awesome video would love for you to do more huberman stuff
I love how you wear all those trackers at once
I really enjoy your style and humor, appreciate these videos, I get the bottom line I need about the products plus a good laugh
I appreciate that!
Me too
I do a lot of Huberman’s protocol for sleep, and sleep well. But I don’t do the yoga, don’t religiously view sunsets, and make a coffee upon waking up and slowly drink that over the first half an hour or so with my supplements. I take all these kinds of things as rough guidance: find out what works for you, is my best advice. My own protocol, independently built up over years from reading scientific papers and watching numerous experts, is extremely similar to Blueprint.
"...find out what works for you, is my best advice." It is THE best advice. The second best advice for people who listen to Huberman: Take everything Huberman says with a grain of salt. For most of the subjects he discusses, he is not an expert. Like most TH-camrs, he repeats what he's heard or read. There's nothing wrong with that, but he can't read everything. And as long as he shills AG1, he has minimal credibility, in my opinion.
@@jimwing.2178AG1 is so expensive! I drink almond or coconut milk with moringa powder with sweetener in the morning. I feel like all that he says to do is too much work and unrealistic!
I think it’s a good way but i remember, caffeine blocks the intake of some vitamins. So i recommend to take the vitamins a while after the coffee
@jimwing.2178 Dude, he's literally a neuroscientist. He's published research papers, and he teaches at a university. He's way more educated than a typical TH-cam influencer 😂
@@sharkitty Bloke, literally yes. However, even the most educated neuroscientist cannot be an expert in every aspect of neuroscience, let alone be an expert in all aspects of human biology. Huberman strays out of his lane often and sometimes drifts precariously close to the ditch. If you read through the comments on his videos, you'll see that I am not the only person who has caught him saying things that indicated that he didn't fully know what he was talking about. Furthermore, he does not acknowledge his mistakes, let alone correct them.
Social conflict: "dinner with friends", haha! Love it!
yes, test all of Huberman's life hacks that interest you please!!
Dr Andrew Huberman is my Mentor and I have been doing it for years it really works and makes you feel amazing. I take some of the suppliments (mag at night for sure) I can afford and the whole positive attitude really works, I cycle for two hours everyday and strength training in the evening. I am also a Cancer Patient . So where there is a will ,there is a way.
ONE MILLION SUBSCRIBERS!
More huberman hacks! I enjoy learning while editing 😂
I do the outdoor light in the morning, usually a 5 min run and driving to work with no sunglasses and that helps me greatly get tired before bed. Unfortunately watching the sunset isn’t something I can routinely get in my schedule.
More Huberman! Its even better than more Cowbell!
I use the Oura Ring and I did all of this but without the Supplement shit and I actually got on my first day a 90 Sleep score, from usually having 75-80. I don’t stopped and now 7 days later still having a sleep score of 86-90 everyday!
For me The afternoon crash is mainly from carbs at lunch time. If you do low or no carb at lunch that might help with afternoon crash
whats that bottle blender thing you had in the video? never seen one before but seems awesome!
Great video. Love your glasses what brand are those?
Warby Parker
How he turn it into red light it looks so damn cool🤩🤩 Nice video, start try it tonight.
Very good. Thank you
Love this. I am so confused with everything Handsome Huberman says...and wanted a bit of context...you have given me that. Got some of the many supplements today, did nidra yoga, wake up at feckin 5 am to take salty water (flop into bed...sorry Huberman) and get up later...cannot make the dawn light. Then coffee....only two in a morning. I just want to sleep...I am a friggin old lady who wants to get to sleep not worry about my kids, grandkids and life in general. You are amazing...and funny and a good dude for doing this. Oooops I did have red wine today (one or 4???...not sure).
That’s helpful!
Brother, love your channel. I have been using Oura for years now and haven’t cracked 70 on my sleep score, how are you cracking 85+ on a regular? LOL can you share when you sleep - wake up thank you thank you!! ❤
Great job! What’s the name of your blender?? I’m trying to find it online.
Thank you for this video. The morning sunlight is good for depression. Mag L threonate is such a good supplement. Really a help.
It has really helped my hubby and me.
What blender is that, looks very convenient
Hi, you can try to check your cortisol levels if they're high at night, normally my oura don't get cortisol levels for me but you can't get good sleep results without working on that.
Are your orange lenses glasses prescription? Where did you get those?
Very well done video. Fits my experience that it's too much effort & $ for a 5% benefit max. 2 things re your comment about measurement accuracy: if the measurement is very consistent/repeatable, then it's at least accurate with itself; then the question is whether it's sensitive to change. If your monitoring tools reflect big changes from other interventions after 7 days of data and the Huberman Sleep Routine/Supplements only moved the needle 5%, then you at least know that the Huberman stuff is probably less effective [even if the measure is off a bit from some research-grade accurate measure]. Small differences would not be significant and it would take too much number crunching to figure out how much difference between two sleep interventions
What blender was that? Just discovered this channel and already my favorite TH-camr/TH-cam page!
I’d like to know too. Did you ever figure out the name of it?
One thing I can cut out is cutting out my phone in the morning. Maybe I gotta keep my books closer to my bed?
I remember back in 2014, I used to consistently go bed at 10pm even during the summer. I miss those days.
Damn, this is such a conroery routine to mine... I wake up and the first thing I do - take caffeine, go study German and when it kicks in I go train. 6 days a week. But I'll try going for a run, I think.
Watching the sunset before bedtime? That would be about 1 AM where I live during summertime or 4 PM during midwinter. A bit further north in the country it doesn't even happen during summer. Daylight time differs 12h in south Sweden and 24h in north Sweden during the year.
What's the light thing you mention you are using to avoid bright lights at night? At 12:53. TIA.
Just found your channel. You got every single watch and gadget known to man on @7:30 haha
My whole house lights do the sunset thing. I programmed them to be the same colour as the sun all throughout the day and they darken as it goes down and turn off, in the morning they turn on dim and brighten to wake me. Doesn’t do fuck all for my insomnia but looks cool 😅
Need more of the huberman test , Shervin!!!
I KNOW I KNOW!!! coming soon :)
I’ve heard Huberman mention he goes to the gym first thing in the morning, fasted and highly caffeinated. 🤷♂️
I found that I sleep worse if I’m tracking my sleep. For some reason the tracking occupies my mind. Also just having the phone in the same room as I sleep will disrupt my sleep
which brands Huberman suggests for these supplements? Funny guy.. simply entertaining
What blender did you show in the beginning of the vid?
Where did you get your red-light glasses from?
What's that app you use to measure the impact of your experiments?
I heard off a bio chem friend of mine not to take GABA unless you have worked out prior, I haven't researched this personally but may be something to consider
Dr. Andrew Huberman's sleep routine, as detailed in the transcript, encompasses several key components aimed at optimizing sleep quality and overall well-being. Here's a detailed list of the routine:
1. **Consistent Wake-Up Time:**
- Set a consistent time to wake up every day. While bedtime is not as strictly regulated, maintaining a regular waking time helps regulate the body's internal clock.
2. **Morning Sun Exposure:**
- Within 30 minutes of waking, expose yourself to natural sunlight. This helps regulate circadian rhythms and signals the body to start the day.
3. **Avoid Phone and Caffeine After Waking:**
- Refrain from using phones or consuming caffeine for at least 90 minutes after waking. This allows the body to wake naturally and avoids disrupting the body's natural waking process.
4. **Limit Caffeine Intake Before Bed:**
- Avoid consuming caffeine within eight to 10 hours before bedtime. This helps prevent caffeine-induced sleep disturbances and promotes better sleep quality.
5. **Practice Yoga Nidra or NSDR:**
- Engage in Yoga Nidra or Non-Sleep Deep Rest (NSDR) techniques before bedtime. These practices involve lying down, closing your eyes, and listening to audio tracks that guide relaxation and attention to different parts of the body.
6. **Avoid Bright Lights at Night:**
- Minimize exposure to bright lights, especially blue light, at night. This includes reducing screen time and using dim, warm lighting in the evening to signal to the body that it's time to wind down.
7. **Limit Daytime Naps:**
- Try to avoid daytime naps longer than 90 minutes. While napping can be beneficial, excessively long naps can interfere with nighttime sleep patterns.
8. **View the Sunset:**
- Watch the sunset to help signal the body to prepare for sleep. The shift from bright daylight to twilight triggers the production of melatonin, the hormone that regulates sleep-wake cycles.
9. **Supplementation:**
- Take a variety of supplements recommended by Dr. Huberman to support sleep quality, including:
- Magnesium Threonate or Magnesium Bisglycinate (recommended dosage provided)
- Apigenin
- L-Theanine
- Glycine
- GABA
10. **Consistent Routine:**
- Aim to follow the sleep routine consistently every day, with a focus on maintaining lifestyle habits conducive to better sleep hygiene.
While some components of the routine may vary in effectiveness for individuals, the overall aim is to establish a holistic approach to sleep that addresses both environmental and physiological factors influencing sleep quality.
Here's the recommended dosage for each supplement as mentioned in the transcript:
1. **Magnesium Threonate or Magnesium Bisglycinate:**
- Recommended dosage:
- Magnesium Threonate: 145 milligrams
- Magnesium Bisglycinate: 200 milligrams
2. **Apigenin:**
- Recommended dosage: Not explicitly stated in the transcript. However, it's mentioned as one of the supplements used in the routine. Apigenin is a flavonoid found in certain plants and herbs like chamomile, and its dosage may vary depending on the form of supplementation.
3. **L-Theanine:**
- Recommended dosage: 100 to 400 milligrams. The exact dosage may depend on individual preferences and sensitivity to the supplement.
4. **Glycine:**
- Recommended dosage: 2 grams. Glycine is typically taken in a dosage ranging from 1 to 3 grams before bedtime to promote relaxation and improve sleep quality.
5. **GABA (Gamma-Aminobutyric Acid):**
- Recommended dosage: 100 milligrams. GABA is an amino acid that acts as a neurotransmitter in the brain, and it's often taken in supplemental form to promote relaxation and reduce anxiety.
It's important to note that these dosages are mentioned in the context of the individual's personal experience and may not be suitable for everyone. It's advisable to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medications. Additionally, the effectiveness of these supplements may vary from person to person, and individual responses should be monitored closely.
Where I live there's an average of 24h of sunlight per MONTH in winter. Literally impossible to view sunlight after waking up.
Your intro is strong 😂
Try all of his routines
Wonderstate Star Valley Decaf Coffee is amazing!
Sun exposure for 15 or so min, not to stare at the sun 😊Just be outside in the morning, I take L tryptophan as well and still not a good sleep😢
You in jersey city?!?
what blender is that?
Hey Shervin, have you tried Huberman's nicotine patch protocol? Curious on that as well since he says it's neuroprotective and helps with focus. Enjoying the videos, thanks.
I tried this and now i chain smoke 4 vapes simultaneously
Where are those orange glasses good for ?
Your sound has a hard left-side dominance
have you tried to compare only taking the supplements v.s. doing the rest of everything excluding taking the supplements?
I used to get up at 5 am so what shall I do about sun exposure after 30 min ...😢
I think sleep and wake up same hours everyday is your best bet. Bryan johnson got above 93 almost everytime and i think this might be it.( he never negotiate his sleep schedule)
Those glasses are so dope lol
😎😎
Which blender is that?
What are those red glasses called later in the video?? They look sick
In my country there is something like winter and sunset is at 4pm. There's no way I'm going to sleep at 4pm 😂😂 And when I'm waking up is 6AM and the sunrise is at 7:30AM. How am I supposed to do the things that he said?
Loved the video, but the sections where you are talking in your office/studio are a little annoying audio-wise. The left side feels muffled and bass boosted.
Military says to take long, deep breaths until you crash out. Now I can sleep anywhere.
love that
Wonder why intermittent fasting is not included in the list. Fixed my snoring and waking up feeling tired.
how many watches do you want?
shervin: yes