How To Rewire Your Brain To Wake Up Early - Dr Andrew Huberman
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- เผยแพร่เมื่อ 15 ก.ย. 2024
- Chris and Andrew Huberman discuss how to wake up early. What are Dr. Andrew Huberman's tips for being a morning riser? Why is it so hard to be a morning person according to Dr. Andrew Huberman? Why does Andrew Huberman encourage caffeine upon waking up?
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Hello you savages. Watch the full episdoe with Dr Andrew Huberman here: th-cam.com/video/PbXjK-F-5so/w-d-xo.html! Get a 20% discount on Nomatic’s amazing luggage at nomatic.com/modernwisdom
The monday morning modern wisdom drops are my favorite way to kick off the week.
I'm kinda confused. You say the full episode goes live on Monday but at the end of the video you point to a video that was 10 months ago? Is there a new podcast episode with @hubermanlab coming on Monday and you'll update the link once is out?
It's VERY simple to do. Just have a kid or two. You'll be up at 4-5 am every day for the next 5-10 years. Thank you for attending my TED talk.
😂😂
My mom use to tell me this😂
Loool- I have three kids and I currently wake up at 12, 3 and 5 am. For the teething 16 month old. When she decides to sleep through though, I get amazing sleep and naturally wake up at 6. The older kids usually sleep through until 7 or 8, so that’s nice.
No Q&A?
@@thetroytroycan No time for Q&A - have to sleep when possible.
1. Set alarm for 5 A.M.
2. Sunlight exposure.
3. Light exercise.
4. Caffeine + Breakfast.
5. Social Interaction.
6. Late sunlight exposure.
(It'll be miserable but try your best not to sleep during the day. It'll be fine soon.)
2. Everyone living north of spain, 7 months a year 😢
Thank you.
There is no sun at 5am. Is there an artificial way to get the light you need?
I have a 2.5 hour nap when I get home from work most days. Then I generally sleep for 5 hours at night before waking up at 5am to go to work. The reason why is it helps me function when I get called into work at midnight and get stuck working all night long after working a 12+ hour day shift.
@@BrittabaMaybe look into red light therapy?
Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day
This has been what I have felt every morning for 35 years since I had my first child.
😂😂😂😂
Watching this at 1am
Brightness better be all the way up 😅
Me too. You an Aussie too?
This is stupid. Just go to bed earlier.
@@TheRusselmuscle what Russ said 👆🏻
2am!
2 weeks ago, I woke up at 4am for no reason and could not go to bed. I then rolled around in bed until 5am before I realized I wasn’t going to fall back asleep. I said “fuck it” and went to the gym at 5:30am to get a workout in before work. I’ve now been doing that everyday since, and I can’t see myself stopping.
What time u go to sleep ?
@@satyamdwivedi25188 hours or something before but you already knew that, stop procrastinating
Can you still have a social life and go to bed that early?
It's definitely a life changing way of living 🌄 Did something similar 10 years ago and never looked back 🔥🚶♂️
Chris is on a run right now with all of these heavy hitters
bro you gotta do one of these with a bunch of speakers and get each other’s thoughts and feedback on each other that would be so entertaining like a group podcast and ask them what they think abt something
I was a "night owl" for the first 15 or so years of my adult life, until it made me so unhealthy from sleep deprivation, I had to make a radical change. I learned to reprogram my brain, hormones, and habit to the default healthy morning riser. I've been healthy and happy for many years since.
Looking forward to watch the whole episode. You two are the only ones i follow and love almost every episodes of.
I went from night owl (sleep 3am-11am)to early bird (sleep 8pm-4am) in one day because I would get fired if I didn't.
Worked out great.
I find no caffeine works best for me.
lol
This is almost the exact scenario I had recently lol
You give me hope.
hahahahaha
this couldn't have come at a better time, I returned from a vacation abroad and am still jet lagged one week later.. I went to bed at 11 AM yesterday and felt so dejected when I woke up and realized I missed the entire day.
I'm a simple men, i see Andrew i click
Andrew left out one important thing: Get a cat. He'll be waking you up at 5 every morning meowing next to his bowl that still has cat food from the day before.
lol my cat wakes me up at friggin' 5am
😂
Hahahahaha mine got me up at 4am today.... 😂 😂
Huberman has been getting a lot of crap lately from other TH-camrs, but my life has only improved after listening to him.
Same.
Keep on rockin'! 🤘
Ya he's getting crap for his personal life which honestly is none of my business. His podcast is amazingly informative, and I won't stop watching it.
Hang on, what other TH-camrs are giving him shit?!
@@jamessaltlife The most recent one was a guest on Doctor Mike’s channel. I trust Huberman’s professionalism
@@MelFlagg Yep I won’t stop watching neither. I applied his protocols for better sleep and I literally got results in a week
light and exercise are a yes for me and certainly work outs which really gets you going and you have to force yourself into it to start with, talking to people are a no. I do not like to have conversations in the morning (difficult with a family)
I don’t think it’s about talking to people in the morning, it’s more about talking to people at more or less the same time(s) every day
Same! I don’t want to see or speak to anyone until 1pm at least
Two years getting up for work for 8am start.
Felt ill every single day.
11am wake up is the best.
Brilliant!! Andrew is so awesome!! I can't wait to see the whole interview!!
My winters changed once I became a morning person and went to bed earlier! Gym and first chair is better than lift lines and more sleep. 😂
It's true! I was a morning person, but ever since I changed my job, everything shifted and now I'm definitely a night owl. When I take some time off and spend more time outside my sleep schedule changes back to more a morning type.
Watching this at 4 am should help👍
Amazing cinematography! Would love to see the bts lighting setup on this podcast 😍
After working nights for several years I thought when I switched to dayshift I would feel great and healthy.
I started going to sleep by 9 or 10 and waking up at 5AM.
Felt terrrrible for about 6-8 months.
Circadian rhythm finally switched to feel normal again.
But still, if I ever pick up a night shift randomly, it’s like my body switches right back to night schedule and I wanna sleep till noon for about the next week.
Thats great, but I still have to get out of bed to get outside to see light. How do you get out of bed in the first place is what i thought he was going to help with
Physical loud alarm clock placed at the opposite of yourself in your room , I haven't missed a single 5.30am wake-up call since February
You have to genuinely want to get out of bed. If you can’t think of a reason then it won’t work.
My reasoning was that is been snoozing my whole life and it wasn’t working for me and making me depressed. So each morning I was hit with a thought of “if I don’t get up nothings gonna change, I need to do this”
Basically, wake up (something you don't want to do) to do shit I don't want to do. None of this is going to get my head off the pillow.
I'm one of those genetic "night owls."
I'd pay a lot of money to be able to change it.
People don't understand how debilitating it is.
If you watched Huberman's episode with Samer Hattar, you will have doubts about the night owl/early bird theory.
@@tervanruth6024 🤦♀️
have you tried switching your sleep schedule and stick to it consistently for a period of time? I also really struggled waking up early and being productive but i’ve finally got the hang of it after doing it for 30 days straight. I used a journal to keep myself accountable and stay on track. Key is to stay consistent and go to bed around the same time every night.
I laughed when he said by day 3 you would feel alert at 5 am. I have never felt alert at 7, let alone 5. It doesn't matter how early I get to bed.
@@MagicPants647 Of course. I went to grade school for 18 years lol. Then did a 2 year medical program.... Then got a full time job. No schedule repetition, blue light glasses, melatonin dosing, etc helps unfortunately.
When I was a baby they kept doing tests on me thinking I was in pain bc I wouldn't sleep. By 16 I had already done multiple sleep studies. I was given OTC and RX meds to help get me through grade school. Struggled immensely as an adult. Then embraced it and got a night shift; which completely changed my life. Years later, the 23&me data confirmed what I already knew.
Hey Chris. Just wanted to say thanks.
This is groundbreaking. I thought that Dr. Michael Breuss said that you couldn't switch. Since then I lived as a bear sleep chronotype, but I'm definitely going to try this. Thanks so much for sharing!
U are doing great work bro keep going forward❤Chris
Haven't watched the video yet - saw the title and thought, crap, easy answer. Get a house cat. You'll never have any trouble waking up early! 😂 (I'm talking EARLY!)
Muslims have a morning prayer right before sunrise which is pretty cool because it makes you get out of bed and move your body, get some social interaction at the mosque and catch some sunlight on the way back.
🤣🤣🤣🤣🤣🤣🤣🤣
All 3 of the abrahamic religions are suppose to pray at least 3 times a day.
Jews and Christian’s do morning prayer too. And afternoon prayer. And night prayer.
i live in finland so morning sunlight most of the year is out of question lol, we fix that with coffee
very good background for podcasts. i like it!
Timely podcast. Trying to get my husband to adjust his sleep cycle. Good sleep hacks
Rick rubín said it many times that he used to wake at noon and staying up all night, until Phil Maffetone said to him to wake up and straight away go outside for sunlight, that was it!
I recently found out that going to bed at fixed hours makes you wake up early, the only thing you need is regularity and enough sleep. As soon as your rhythm is synced (centered around) with the sun, you will wake up by yourself always at the same time (+-15min), there is nothing painful or difficult. All my life I've had a lack of sleep. One thing that helps is to not do anything exciting 30/60min before going to bed. I don't think that you need to wake up at 5AM to make it work, anything between 5AM and 8AM is fine.
Can confirm, i am genetically geared toward nightowl and i moved some plants and the auto on for the lights and im at least awake even if i still dont get out of bed immediately
How to wake up early ☀️
1. Morning Sunlight
2. Exercise
3. Caffeine + Breakfast
4. Social Interaction
+ Evening sunlight
As a teen-ager i will be doing this but waking at seven. I usually wake up at nine
Wake up at 5am
Don’t half ass it
@@lukashaida3872🗿
as a teenager you have a different circadian rhythm. it will change when you become an adult. it will be hard for you to fall asleep before midnight.
actually did this by accident because of jet lag. worked very well.
A mattress that gives you an electric shock if you haven't left it by a certain time
Would anyone buy this?
Genuinely often wonder if it might be the best unexplored solution 🤣
Honestly, I do think all some of us need is a kick in the butt to get our shit together. Or, a mattress that literally shocks you out of your laziness lol.
@@Taniadavixo In one sense the mattress seems the best solution, but in many others it seems the absolute worst 😂 If Chris, Andrew or Goggins read this I can only apologise.
Sounds like a great idea. I find a possible obstacle in ensuring, that there will be no electrical smog. And how to ensure that it will give "proper" dose of shock and not too much.
Alternatively, I recommend Alarmy app and similar, which does not stop annoyingly ring unless you do a set of tasks (squats, mathematical calculations, rewriting quotes, take a photo of an object in a remote area of flat/house, etc.)
@@Tomny977 Alarmy is my favourite too ;) Agreed - let's pass on the electric shock mattress.
fantastic podcast
Food is a big one for me
Me, watching this video at almost 1:30 in the morning doing emails and paperwork... "This looks like a video I should watch"... 😂😂
That 4th zeitgeber though...may be a deal breaker 😂🤦♀️
We just sleeper early like 8pm or 9pm and after we caught up with the sleep deficit, we automatically got up easier in the morning
Thanks to dogs counting as social interaction, I got all of this covered 💪
Completely agree on dogs counting as a social interaction... My pitbull loves to walk for a while in the morning but not when sun is down, we both sleep like heros
So what did humans do before we learned to brew coffee? I love coffee, but you can achieve natural, healthy morning ease of life by doing the light exposure, exercise, uniform wake times (weekend included), roughly uniform sleep times, no screens within 1-2 hours of bed, no late eating, little to zero alcohol (on any night you actually want good sleep), and no caffeine after noon.
Andrew is highly bias when talking about coffee. He picks and chooses which data to talk about and a bias as he drinks coffee and when you hear him talk bout it, he clearly sounds like an addict.
“I can’t do what I need to do before I have my morning coffee” - Andrew huberman. Words of an addict
This is great if you sleep alone and have control over your own schedule. This doesn't help for those of us that co-sleep with partners. My SO is an early riser and I'm a natural night owl, which means that either I'd go to bed later (waking him up and missing out on time together before falling asleep) or earlier (where I'm tossing and turning for hours). Genuinely don't know what the answer is here. Would love to exercise in the morning, but I'd literally be sacrificing sleep to do so. It's taken my whole life to finally fall asleep around midnight.
I have heard good feedback from couples who have tried a "sleep divorce". It means they either sleep in different rooms or on different beds so disruptions are minimised.
That’s like the biggest factor in failed relationships. The answer is to get separate bedrooms.
Mathew walker talks about this on DOAC
And what happens if you keep waking up once, twice or even more times in the night. That being the case, I will wreck myself trying to get to 3 days.
One part is missing - if someone is a Night Owl, would shifting circadian rhythm by five or six hours not affect their overall wellbeing, if they are supposedly genetically adapted to one specific scenario?
Yes
Yes...
Sleep (semi to Unconscious state) is a necessity to be Awake, physically. We get power from the Unknown, Unconscious (memory, impressed tension, past etc) to be Physical. Power from the known (conscious, sense given, expressed tension, present etc) is limited. However, as far as Mind is concerned, it doesn't require this opposite experience! The dopamine surge to be "New, Fresh, Different" links with cortical circuit to be awake (to make difference). It's the "Rest" that is required than Sleep. Conscious rest!!! That's what we must strive, than Sleep. So, Making/ teaching mind to Rest within (than be with Rest without) is Deep Rest without Sleep. This is Power of Choice, acceptance etc. Aware is, not wearing from the Unconscious.
Im a night guy all my life and ive tried to be a morning guy my whole life. I spent years listening to overcomplicated strategies like this.
Honestly it took me 27 years to just realise...go to bed earlier and wake up earlier. Its simple
I was gonna say, he answered the question brilliantly with many tools at your disposal but did not get around to the most important underlying reason - what is it that's keeping you up at night? We *all* naturally get tired after dark, but we get enticed by things that grab our attention. Netflix, social media, YT, video games, etc. If these things are more interesting than the thing you're supposed to be doing in the morning, then you are guaranteed to struggle with bedtime. It's all dopamine in the end.
Same! From age 5 I been going sleep 1am-5am and waking up at afternoon.
I started to force myself to sleep at 12 and now I wake up about 7/8am. It’s been exactly 1 year since I started this as I set my New Year’s resolution in September
And the next day, it's raining, and you can't look at the sun. 😭😂
Four score and seven years ago our fathers brought forth in this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
I get up before 6 every day. I've been doing this for about 4 months now. Still very difficult for me. So more than 3 days of pain.
It's dark before 6am mate...
Watching this at 11pm before bed 😅
Get chickens. Or get an alarm clock? I go to bed at 9pm to read, asleep by 9:30pm. Awake at 5am for coffee, reading/praying (my holy hour), and ready for the day at 6am.
I am surprised by how people think of this a being really hard, it's just normal life unless you are not doing anything during the day
Can I mix ambient tracks that don't have a tempo with the programme?
1. Get sun and look at it first thing. 2. Get some exercise as soon as possible, can just be a walk, doesnt have to be a workout. 3. Eat something just to entrain your circadian system. 4. Engage in social activity
YAY! ITS ALL IMPOSSIBLE! Can’t wait!
Shoot I got to beg at mid night ans wake up at 4:30. In truck by 5:10. At job site at 6:15 filling out permits. I’m
Miserable!!!!
My takeaway: have a dog. Will get you up early, get you outside a lot, and of course will love you unconditionally! 😂
Alternatively, have kids! *additional assembly required*
The good doctor would be horrified to see the gymnastics I put my circadian rhythms through on a weekly basis as a graveyard shift worker.
Also, if you plan to start your 5 AM Jocko protocol, go to bed a 1-2 hours earlier than usual the first time. That way it;s stress free.(and stick to one protocol at a time).
Get a puppy. They will wake you up :)
My cat wakes me up everyday at sunrise, so I could open the doors and let him outside.
Yeah, doesn't work, I get back to bed everytime and sleep like nothing ever happened.
One year ago my family grew with a GSD. I wake up now anywhere between 3:30 - 5:30 AM to take him out. He rewired me because I want to make him happy LOL
@@Arcidi225 This is pretty much what happened to us with our new dog - he swapped our sleep schedule and now we wake up at 6AM ish
@@stefmorgan39 Wow, lovely. I can imagine, it is very difficult to say "NO" to the adorable and majestic GSD. I wish the best to all of you.
Haha I’m getting one this weekend 🐶😍
How do you turn this around? I don’t want to wake up at 4:30-5:00am every morning, I haven’t slept in in like 10 years …
Watching this 5 am
My question is what if you want to wake up before the sun comes up? Sunrise here in FL is 6:45am.
Then turn on artificial lights as much as you can and exercise a bit when you do.. when it rises go for a walk to get that sunlight as well
Getting more in touch with neature...who woulda thunk
I wake up around 8 am every Day!😊
Pray Fajr
Get a cat. Mine wakes me up between 5:30 and 6:00
My world 🌎
Night shift
DAY ENDS 6am 🕕
Get up 2:30 pm out the door
5pm
1-2 am work end .
In another words
I miss all day time activities
Unless I’m told I miss holidays gatherings.
Doing it since 2007
Dope location
The most important technique to become a morning person/wake up early is go to sleep & wake up at the same time every day 7 days a week.
This is well known for everyone who follow the ”Why we sleep” author Matthew Walker.
Thats how you best sync your cicadian rhytm to the early mornings and im baffled that Chris guess isnt even mention it.
Where do you live that you can get up at 5am and get direct sunlight exposure?
thinking the same.
Had the exact same thought.
I get up between 4-5 and the sun doesn't rise until 7, wondering the same.
Arbian peninsula or africa
Norway i guess
Having something to wake up for is a big help. Its a lot easier to wake up early when you have something to do that you want to do
My sleeping schedule has been f***ked for a couple of weeks now. Going to give this a go and see if it helps.
Will post daily updates here.
Update Day 1: Slept for only 3 hours. Got up at 7 and stayed up until 9:30pm.
Day 2: I slept alright, woke up at 2am, and 4am, and finally got up at 7am. Had coffee and did light exercise. I was still tired and tried to just rest my head but fell asleep for a few hours. Doubt I'll manage to fall asleep at 9:30pm tonight.
Cannot seem to reply to anyone. Every reply just disappears. Not ignoring anyone.
Day 10: Unfortunately, I’m still trying. Day 1 is doable, I can get by with a little sleep but on day 2 I sleep like a baby for about 4/5 hours and that’s it. But it’s never enough and pushing through another 20h days is a pain. Tonight is Friday so I’m hoping over the weekend I’ll be able to get my scheduled fixed. Thanks for the support Tav. Still can’t reply for some reason.
Day 12: it’s Monday. Okay, I somewhat got it figured out but not quiet. Woke up between 5/6am every morning over the weekend. However, I’m not sleeping my full 8h nights, so I’m having to crash for a 2h naps. I have to stick to 9/10pm when I go to bed, then I’m golden. Thanks Tav, no phone screen before bed should definitely help. Will post and update in a few days.
Oh, nice external public "anchor". We will hold you accountable here, then. :) Good luck :)
@@Tomny977Thanks!
First day was tough but pushed through it with 3 hours of sleep. Last night I went to sleep at 9:30pm.
Woke up at 2am then 4am then 7:30am.
I’m feeling ok so far. Will aim to go to sleep at 9:30pm again.
Already had my first cup of coffee and going in for a light workout.
His strategy seems to definitely work but I’m going to have to not get caught up with late nights or short naps.
Will have to get used to putting my phone down before bed since it’s a bit of a distraction.
How's it going? 👀
@@tavnotdove3554 First day ended up sleeping 3 hours. Got up at 7am. Went to sleep at 9:30pm, today I woke up multiple times at 2am, then 4am then finally at 7am, had my coffee and did light exercise. Unfortunelty, I was still exhausted, rested my head and passed out for a few hours. Probably will fail to fall asleep now at 9:30 again. Basically back at square one. Huberman wasn't joking when he said 3 days of pain.
@@SooDamGood It appears I also didn't get a notification for getting a reply. I thought this happens only on very old videos where comments don't show up.
Anyhow, I respect that you are trying to improve and hopefully still are 9 days later. Like Derek Sivers said, If all it took was information we'd all be billionaires with six packs.
Don't get discouraged if you don't change your sleep schedule in 3 days like Huberman said, keep at it and try again tomorrow.
Personally for me, if I don't go to sleep early it will be really hard to wake up early, so when my sleep is lacking I just focus on going to sleep earlier.
Keep at it! 😴💤
Get an early dentist appointment on a Monday 😂
Watching at 3:30am
Ah, but how can I rewire my brain to go to sleep early and stay asleep? That’s the hard part!
watching this at 3 AM
I can do all the things he suggested and then an hour later fall asleep from exhaustion
He is saying the procedure of after you wake up
Fuck I needed this!!!!!
I’m sooooo night owl I’ve tried my entire life to shift.. using every trick in the book. It has lead to high blood pressure poor recovery etc. please understand messing with your sleep cycle is dangerous. Use a sleep tracker
Imagine your entire family in law sleeps as late as possible every day....
I just want to wake up early to go for a runn..aka Becoming David goggins
Are there any legitimate studies on testicular sunlight exposure?
I am used to walk the dog at 6:30 AM. Every time my GF takes the dog out I wake up at 11 AM hahaha. That 3 day thing doens't work at all for me
Tomorrow is day 3 🎉 but been sleeping like dirt.
How can we determine whether we have this genetic mutation called Polymorphism?
I’d love to know
It’s likely a gene mutation but I don’t know what the gene is called so you’d have to look yourself
The background 🤯
What about being a Cat lady? 😽
Sleeping is Vital
What podcast is this from?
What a great problem to have, I lucky if I get 5 h of sleep without tossing and turning every minute
Set the alarm, when the alarm rings, get up, it’s easy …