Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

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  • เผยแพร่เมื่อ 28 พ.ค. 2024
  • In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.
    Thank you to our sponsors
    AG1 (Athletic Greens): athleticgreens.com/huberman
    InsideTracker: insidetracker.com/huberman
    Eight Sleep: www.eightsleep.com/huberman
    LMNT: drinklmnt.com/huberman
    Supplements from Momentous
    www.livemomentous.com/huberman
    Social & Website
    Instagram - / hubermanlab
    Twitter - / hubermanlab
    Facebook - / hubermanlab
    TikTok - / hubermanlab
    Website - hubermanlab.com
    Newsletter - hubermanlab.com/neural-network
    Articles:
    Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light: go.nature.com/3zIAk1X
    Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults: bit.ly/3bAwzTZ
    Meal Timing Regulates the Human Circadian System: bit.ly/3zECxLF
    Books
    Why We Sleep: Unlocking the Power of Sleep and Dreams: amzn.to/3dfsncH
    Breath: The New Science of a Lost Art: amzn.to/3zEvF0P
    Resources
    Ring lights: amzn.to/3p2jDJD
    Drawing tablet: amzn.to/3bEbpVc
    Light Meter (Apple): apple.co/3P70ZLe
    Light Meter (Android): bit.ly/3P8N3Ax
    Reveri: www.reveri.com
    Madefor NSDR: • Non-Sleep Deep Rest (N...
    Huberman Lab Toolkit for Sleep: bit.ly/3Syq3hd
    Huberman Lab Podcast episode on shiftwork & jetlag. : bit.ly/3SqX8LY
    Timestamps
    00:00:00 Tools to Optimize Sleep
    00:03:02 Momentous Supplements
    00:04:16 InsideTracker, Eight Sleep, LMNT
    00:08:24 Factors to Control Circadian Rhythm & Sleep
    00:15:10 Morning Tool: Morning Sunlight Viewing, Cortisol
    00:20:44 Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days
    00:26:18 Evaluating Light in Environment, Compensating for Missed Morning Light
    00:29:26 AG1 (Athletic Greens)
    00:30:46 Morning Tools: Temperature & Deliberate Cold Exposure, Exercise
    00:34:58 Timing Caffeine, “Afternoon Crash,” Exercise
    00:40:08 Timing Eating, Alertness & Circadian Rhythm
    00:45:20 3 Daily Critical Periods
    00:46:49 Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine
    00:51:59 Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light
    00:56:45 Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity
    01:04:40 Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment
    01:09:40 Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep
    01:11:45 Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
    01:16:34 Melatonin Supplementation (Caution)
    01:17:44 Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety
    01:20:08 Falling Back Asleep: Reveri App, NSDR, Yoga Nidra
    01:22:55 Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet
    01:24:58 Tool: Sleep Apnea & Nasal Breathing
    01:28:20 Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine
    01:31:14 Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights
    01:37:38 Behavioral Tools for 3 Daily Critical Periods
    01:39:26 Zero-Cost Support, TH-cam Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
    Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
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ความคิดเห็น • 2.2K

  • @Simmol3
    @Simmol3 ปีที่แล้ว +3884

    My cheat sheet from this:
    - Light
    - Sunlight in first 30-60 minutes of waking
    - Look at or near the sun as close as it doesn’t hurt
    - If it’s sunny this could be 5 minutes. If overcast 10. If heavy cloud 30.
    - Need to be outside ideally, not through a window
    - If no light available, selfie ring lights are a decent substitute
    - It’s a cumulative effect, so if you don’t get enough one day make up for it the next day.
    - Aim for at least 80% of days
    - Sunlight in eyes when setting.
    - This helps signal to your body that it’s the end of the day.
    - Also protects somewhat against the negative effects of artificial light before bed.
    - When sun is down
    - Do not use bright artificial lights of any colour
    - Put lights as low to ground as possible
    - Use as little light as possible (moon or candle light best if possible)
    - Exercise
    - In the first hour after waking increases body temperature helping you wake up and set good sleep cycle
    - Later in the day will make you fall asleep later.
    - Shower
    - To increase you core body temperature in the first hour of waking have 1-3 minute cold shower.
    - A warm shower or bath for less than 20 minutes will help cool core body temperature.
    - Can be used post exercise late in the day to try to negate negative effects of late exercise on sleep.
    - Drugs
    -Caffeine
    - At least 90-120 minutes after waking. This avoid the afternoon crash.
    - Then no caffeine 8-10 hours before sleep.
    - Alcohol and THC
    - Negatively affect sleep quality even if it feels like you get to sleep easier.
    - Temperature
    - Cool sleep environment about 3 degrees cooler than rest of the environment.
    - If you have a cool sleeping environment you can sleep under a blanket and your extremities will naturally stick out of covers and regular your temperature avoiding wake-ups.
    - Can be used especially post late evening exercise to help negate negative effects on sleep.
    - Catch up sleep
    - NSDR deep rest technique.
    - Nap at most 90 minutes and not close to bed time
    - Do not sleep in past normal waking time more than 1 hour even if very minimal sleep
    - Strictly do not have caffeine first 90 minutes after waking, this will disrupt future catch up sleep.
    - Having to do things at night like feed baby
    - Use dim red light if needed.
    - Do not have caffeine , view bright lights or exercise during your normal sleep times
    - Other
    - Be a nose breather.
    - If needed, tape your mouth shut while you sleep (if you don’t have severe sleep apnoea
    - You can train more airflow through your nose by doing cardiovascular exercise with your mouth closed. Again, tape up your mouth if needed.
    - Elevate the feet of your mattress 3-5 degrees to promote venous return. Not in pregnancy or vascular issues.

    • @SammyCee23
      @SammyCee23 ปีที่แล้ว +295

      Not that I wouldn't mind watching this whole episode, but you saved me 2 hours

    • @treger75
      @treger75 ปีที่แล้ว +97

      Really great notes! Good job and thank you for sharing.

    • @bandit5600
      @bandit5600 ปีที่แล้ว +34

      Great work!

    • @sekarrahul2170
      @sekarrahul2170 ปีที่แล้ว +47

      This is gold. Thanks a ton.

    • @joshuamcmahon7427
      @joshuamcmahon7427 ปีที่แล้ว +28

      Thanks. This is kind of you to do.

  • @jpdbarranquillero
    @jpdbarranquillero ปีที่แล้ว +3436

    I feel like Andrew is just telling us to stop being lazy, get up early and go outside and work out, but in a nice and science based way. I love it.

    • @salsuginusrex5196
      @salsuginusrex5196 ปีที่แล้ว +24

      Yup

    • @bestrongandloveyourself2370
      @bestrongandloveyourself2370 ปีที่แล้ว +24

      I love your comment 😊

    • @lizvlx
      @lizvlx ปีที่แล้ว +45

      Getting up early is actually bad for me and I am working on sleeping longer. But I am a premenopausal woman, according to science I am pretty much not human :D

    • @janetmarmaro8269
      @janetmarmaro8269 ปีที่แล้ว +4

      thank you Prof. Enjoyed. Session.

    • @kylegreen378
      @kylegreen378 ปีที่แล้ว +22

      @@lizvlx Look into some hormone replacement options. They are life changing for menopausal women. Bone density, maintaining muscle strength, not gaining fat as easy, joint health, energy levels all day, way better mood, libido/drive/pleasure, feeling healthy, etc. I know a few older women who go to HRT clinics and they all love it.

  • @davidkopatz8270
    @davidkopatz8270 ปีที่แล้ว +500

    I've applied early morning sun, no caffine after 3pm and no blue light or screen time 90 minutes before bed and I've never slept better! Thanks for the information!

    • @user-ok4vy9kk3l
      @user-ok4vy9kk3l ปีที่แล้ว

      Means...??

    • @user-ok4vy9kk3l
      @user-ok4vy9kk3l ปีที่แล้ว +1

      May you elaborate it plzz sir

    • @214GNR
      @214GNR ปีที่แล้ว +1

      Are you still staying consistent?

    • @davidkopatz8270
      @davidkopatz8270 ปีที่แล้ว +3

      @@214GNR still holdin on!

    • @Frisbinator
      @Frisbinator ปีที่แล้ว +22

      @@214GNR Shhhhh, he’s sleeping!!

  • @omarhussam1362
    @omarhussam1362 ปีที่แล้ว +322

    Did anyone notice how Huberman's delivery is artfully consistent?
    -Simple terms
    -efficient communication (E.g. use of the word zero-cost to send the point)
    -Amazingly repeatitive in nature to the point that I memorized all the key takeaways
    - Most importantly, always reminds you that we are humans, saying "most nights" and gives you ways to deal with everyday life
    Not judgy, doesn't tell anyone what should or should not be done. He's just there reporting "quality peer reviewed papers"
    This content is absolutely high-quality!

    • @chrisdawson1776
      @chrisdawson1776 11 หลายเดือนก่อน

      You are probably a liberal

    • @Joebloggs218
      @Joebloggs218 9 หลายเดือนก่อน +1

      Absolutely so pleasant to listen to
      Coach Eugene delivers his content the same way as well and Michael Chandler

    • @FutbolLite7
      @FutbolLite7 8 หลายเดือนก่อน +4

      simple terms is false advertising, this guy gives you EVERYTHING you gotta know

    • @ThePowerMoves
      @ThePowerMoves 5 หลายเดือนก่อน

      Was this ironic?

    • @unclefester9113
      @unclefester9113 4 หลายเดือนก่อน

      He clearly fine tunes his written script and just NEVER drones on and on.

  • @penmaenmawrdefiant1146
    @penmaenmawrdefiant1146 ปีที่แล้ว +584

    Andrew Huberman: The best thing about Mondays. ❤️

    • @joeyfunk4327
      @joeyfunk4327 ปีที่แล้ว +8

      Absolutely agree

    • @llkoolbean4935
      @llkoolbean4935 ปีที่แล้ว +1

      For real

    • @chad206
      @chad206 ปีที่แล้ว +4

      I would nominate Better Call Saul as a candidate for best thing about Mondays, but it's close. Admittedly, it feels pretty clear that listening to HLP is a better life choice than watching BCS. Fortunately, this exercise in misplacing my priorities will come to a no doubt glorious and tearful end in two weeks.

    • @penmaenmawrdefiant1146
      @penmaenmawrdefiant1146 ปีที่แล้ว +6

      @@chad206 BCS is a smudged, hardly recognisable, b&w facsimile of its former self. It died along with Howard and Lalo.
      Besides, it comes out on a Tuesday in the UK!

    • @janetmarmaro8269
      @janetmarmaro8269 ปีที่แล้ว

      Just inserting something here. I’m going to try
      Thorne.

  • @Larchcone
    @Larchcone 8 หลายเดือนก่อน +69

    How incredibly lucky we are to have access to this type of high quality information, delivered by an intelligent, well-spoken and kind-hearted man. This content is truly revolutionary.

    • @elleregarde93
      @elleregarde93 6 หลายเดือนก่อน +3

      I totally agree.

  • @karinkirmjoe
    @karinkirmjoe 9 หลายเดือนก่อน +118

    As a mom (newborn and 2 yo) who's sleep is interrupted and scarce because of the children - I would love an episode that would cover children's sleep and how help them during different ages. Children's sleep is one of those topics where there's a lot of "experts" out there and would be great to get a overview of what the science says.

    • @TheFlyingPhysicist
      @TheFlyingPhysicist 9 หลายเดือนก่อน +1

      I totally agree! It would be great

    • @sateIIitepilot
      @sateIIitepilot 6 หลายเดือนก่อน +5

      It's basically the same, once they are out of the infant stage 6mo to a year you have to teach them good sleeping habits: children need structure, boundaries and consistency -from someone who has raised children and worked in childcare

    • @jacobramirez4894
      @jacobramirez4894 6 หลายเดือนก่อน +3

      @@sateIIitepilotI agree

    • @quinnbaker1935
      @quinnbaker1935 3 หลายเดือนก่อน

      *whose

  • @davidmarquez2821
    @davidmarquez2821 ปีที่แล้ว +30

    I was completely sedentary in the morning due to working from home in the computer and not having a morning exercise routine. I started getting sunlight early morning and it did not do much. When I started walking/jogging 10 to 15 minutes early morning (sun and exercise together) that improved my sleep drastically!

  • @LouStoriale
    @LouStoriale ปีที่แล้ว +192

    The more I experience life, the more I appreciate an 8 hour sleep. It runs everything - Testosterone... You want to be a man, sleep, you want to be great with your kids, sleep. You want to lift more, sleep. You want to perform better at your job, sleep. You want to live a great life, sleep. No one every said, "Man I got such great sleep, I'm going to have a terrible day".... ever.

    • @Whatsittous
      @Whatsittous ปีที่แล้ว +4

      You right

    • @truthseek3017
      @truthseek3017 ปีที่แล้ว

      Testosterone causes aggression, hair loss, cancer and many other negatives fool, have fun getting angry at your kids and wife you trash.

    • @InjusticeJosh
      @InjusticeJosh ปีที่แล้ว +2

      This is why I get so much anxiety about sleep because it matters so much on how we act

    • @puffdaddy69
      @puffdaddy69 2 หลายเดือนก่อน

      I find it hard to sleep, but I don’t know why

  • @RizwanRezaI
    @RizwanRezaI ปีที่แล้ว +186

    Can’t wait for this kind of podcast to become a series: Workout Toolkit, Longevity Toolkit, etc.
    Thank you Dr. Huberman! You’ve changed my life and countless other lives for the better. 🙏🏽

    • @thadon9130
      @thadon9130 ปีที่แล้ว +9

      A yearly synopsis for things sleep, productivity, and exercise with any new information that come out seems like great idea

    • @mooselessness
      @mooselessness ปีที่แล้ว +1

      absolutely. And another episode integrating them all would be awesome! What does a day look like when you're optimizing your health?

  • @sahilshenai7988
    @sahilshenai7988 ปีที่แล้ว +31

    Thank you. I suffered from sleep deprivation for many years. It has been only two weeks that I am following your protocols, and I am getting phenomenal sleep.

    • @cristianzor1972
      @cristianzor1972 ปีที่แล้ว

      That's awesome! how soon did you notice improvement? Were you on any meds? I had to start taking some after months of debilitating insomnia

    • @sahilshenai7988
      @sahilshenai7988 ปีที่แล้ว +2

      @@cristianzor1972 No! I wasn't on any meds. And I never tested for if I have clinical insomnia. But my sleep was very poor in terms of length and depth, and I would feel sleepy all day.

    • @javzregistros
      @javzregistros 4 หลายเดือนก่อน

      Hi! can you explain a little more what you have done?

    • @sahilshenai7988
      @sahilshenai7988 4 หลายเดือนก่อน

      @@javzregistros watch Sun in early hours for 5 minutes, have some exercise (movement) soon after waking up, cold water baths, early breakfast high in protein, spending most of my day in sunlight, avoiding as much light as possible after dinner. While sleeping, even if not falling asleep, just close eyes and lie down - avoid light and movement of any sort.

  • @susanahlstrom1953
    @susanahlstrom1953 ปีที่แล้ว +38

    Thank you for making science-based health information available to everyone. I am a person who does so much better with knowing the why something is the right thing to do. For people like me your podcasts are a breakthrough to enabling change. Thank you.

  • @amateurhour4394
    @amateurhour4394 ปีที่แล้ว +16

    Honey the neighbor is outside again with his mouth taped shut staring at the sun

  • @mattjeffsdpt
    @mattjeffsdpt ปีที่แล้ว +291

    Great to see Dr. Huberman return to where we started together.
    Having watched his podcast's first month's series more than once - not to mention viewing his excellent interviews with esteemed sleep researchers Samer Hattar and Matt Walker - this material is foundational.
    Dr. Huberman's 'sleep kit' supplements has been a game-changer for me. Hydrating in the morning, and stalling the ingestion of caffeine for a few hours has also changed my sleep life for the better.
    All of this make my days better, my nights welcome and my life richer. Thank you, Dr. Huberman, for bringing Lifestyle Medicine to the masses. We benefit in ways conventional health care can only dream of (see what I did there?).

    • @saif.alh7435
      @saif.alh7435 ปีที่แล้ว +7

      @@bot-tg6kc consume caffeine at least 90-120 minutes after waking is best.

    • @timmagaling
      @timmagaling ปีที่แล้ว +6

      @@bot-tg6kc try delaying it to 90-120 minutes to let your body naturally wake up before ingesting caffeine

    • @josenmartins1
      @josenmartins1 ปีที่แล้ว +1

      .

    • @Xavier-xe1rf
      @Xavier-xe1rf ปีที่แล้ว +2

      Excellent comment! I will have to seek out those other 2 interviews with Walker and Hattar in the near future.

    • @janetmarmaro8269
      @janetmarmaro8269 ปีที่แล้ว

      A new product?? JM

  • @baterickpatman
    @baterickpatman ปีที่แล้ว +74

    I'm 39 and insomnia, morning sadness / languidity, and just feeling ok after a night of sleep have always been a source of tremendous distress, depression, lack of focus, etc.. I deeply appreciate your knowledge and wisdom, and can't express my gratitude enough for this podcast. It's a lot of info, so I've got work to do. Thank you, doctor, you're a saint! :)

    • @AllIn1Studio
      @AllIn1Studio ปีที่แล้ว +9

      Ditto…except I have had intolerable insomnia for 60 yrs from the day I was born. Dr Huberman’s knowledge IS priceless as he makes neuroscience accessible to the layperson and gives immediate hope and a plan for us. I also thank God and TH-cam algorithm for sending me here!!!

    • @trudibarraclough478
      @trudibarraclough478 ปีที่แล้ว +9

      Me too. Have done the morning thing for 30 days now. Lately, when going to bed, I've been looking forward to the morning! First time ever.

    • @mattwash5338
      @mattwash5338 ปีที่แล้ว +3

      Any update?

  • @_aryanraii
    @_aryanraii ปีที่แล้ว +66

    - get sunlight in your eyes as soon as possible after waking up (within 60 minutes of waking) for 5 minutes on a clear day, 10 on a cloudy day and 20-30 on a really cloudy day (increases cortisol early in the day)
    - look towards the sun, doesn’t have to be direct
    - it is the most powerful stimulus for wakefulness throughout the day and the ability to fall and stay asleep at night
    - take cold showers to increase your core body temperature
    - cold showers cause the release of adrenaline and dopamine which help wake you up
    - exercise in the morning after waking up (increases core body temperature)
    - you can consume caffeine 90-120 minutes after waking up (it limits adenosine, hence limiting sleepiness), best to not drink anymore after early afternoon
    - eat breakfast in the early morning hours to be more alert in the morning
    - eat smaller meals so you’re not full as you will be sleepy after having a big meal
    - get sunlight in your eyes again in the late afternoon, when the sun is setting (it’s a second reference point for your circadian rhythm, low solar angle, different wavelength of light as compared to in the morning)
    - avoid/dim artificial lights in the evening
    - take warm showers at night to lower your core body temperature
    - sleep in cooler environments
    - don’t sleep in for longer than an hour beyond your normal wake-up time

    • @CelticSaint
      @CelticSaint 8 หลายเดือนก่อน +1

      All of these tips have been known for decades!

    • @balenciagahardcoreslave
      @balenciagahardcoreslave 8 หลายเดือนก่อน +2

      @@CelticSaintnobody said it’s a new thing. What’s ur point

    • @joanneschultz-ferguson4430
      @joanneschultz-ferguson4430 4 หลายเดือนก่อน

      We live in a mountain community and are surrounded by high mountains and trees.... lots of trees. Today (1/11/24) our sun doesn't even reach our house till about 9:45 and I've been awake for 4 hours already so no sun at all since I wake up too early in the early morning. So, to get sun on my face won't happen at 4 or 5 or 6 or 7 and beyond in the morning in winter time. How's one with sleep problems to get started for the day?

  • @janiebratt8826
    @janiebratt8826 ปีที่แล้ว +35

    Thank you Andrew, for taking us along on your journey of learning.

  • @mirceabranda
    @mirceabranda ปีที่แล้ว +12

    Just wanted to thank you and your team. For me it is amazing that somebody is trying to help at this level. For one suffering from tinnitus I would really like a podcast about that and one about trauma, maybe with Gabor Mate. I wish you all the best, you all are fabulous.

  • @IndigooceanOrg
    @IndigooceanOrg ปีที่แล้ว +1

    This absolutely worked for me! I'd gone over a month with poor sleep after returning to work after 5 years away from a set schedule outside the home, and within 5 days of doing this I was back to my normal 7 hours a night. Thanks so much! Definitely sharing.

  • @tiagobparaujo
    @tiagobparaujo ปีที่แล้ว +16

    Thank you Dr Huberman. You are amazing sharing those knowledge and very good and quality science based information with us. I am 100 % grateful for Having met you here on TH-cam on this podcast. For the universe ,God, google had advertised your channel for me. I suffer from bad sleep, it is hard for me getting to sleep always and always change night for day and vice versa , sleep at day and ve awake at night and I think that is killing me bit a bit. I want to apply all these methods and change my life . I really need it.

  • @gingerrichd
    @gingerrichd ปีที่แล้ว +79

    I’ve recently started working with older people suffering from dementia and would love hear you speak about the mechanisms, any protocols for keeping it at bay and help for those suffering.
    Thank you for taking the time to make these they’re really beneficial to everyone!
    Huberman for president:))

    • @stringlarson1247
      @stringlarson1247 ปีที่แล้ว +8

      Nooo! :) We need him here.

    • @fayekalantzis4523
      @fayekalantzis4523 ปีที่แล้ว +1

      I noticed the elderly were addicted to sleeping pills in certain residential home

    • @susanwojcicki3581
      @susanwojcicki3581 ปีที่แล้ว +2

      Investigate nicotine, you'll be surprised

    • @felixw8004
      @felixw8004 ปีที่แล้ว +8

      @@susanwojcicki3581 investigate making your point clear enough

    • @jo-annebaker4666
      @jo-annebaker4666 ปีที่แล้ว +2

      I have worked in a nursing home & looked after my Mother at home with advanced dementia and found the Vielight incredible helpful for mood & sleep regulation

  • @OhIGotSnacks
    @OhIGotSnacks ปีที่แล้ว +63

    Dr Huberman,
    Thank you for the knowledge you provide, especially on this subject as sleeping well is a huge issue in my family. Keep up the fantastic work.

  • @CesarDominguez_
    @CesarDominguez_ ปีที่แล้ว +9

    Another productive morning just by watching and listening to you. Thanks a lot for changing my life and my family's life, Andrew.

  • @sharlenespeights2508
    @sharlenespeights2508 ปีที่แล้ว +2

    I have my cousin listening to you because after 15 years of her taking Xanax now stopped and having lots of sleep disturbances. Thankful you are posting this free information it is so needed especially now with all this stress.

  • @bryandiaz2669
    @bryandiaz2669 ปีที่แล้ว +8

    I first saw Dr. Huberman from the jocko podcast and I’ve been in love with the knowledge and understanding of how the body works and how we can maintain “manipulate” it for our benefit thank you for all the informative education you bring us.

  • @pollyptwan
    @pollyptwan ปีที่แล้ว +40

    Have been following since ep1 on sleep. My sleep habits have already improved so much by doing all your suggestions, including outside light first thing in morning and magnesium, etc!
    Just woke up too early again and saw this lecture. My favorite topic! Can listen while trying to get back to sleep now. 👏🥰

    • @sl4983
      @sl4983 ปีที่แล้ว

      More on the magnesium please

    • @azuqah5823
      @azuqah5823 ปีที่แล้ว

      How tf do u go back to sleep? That shit is impossible

  • @pdaddy1121
    @pdaddy1121 5 หลายเดือนก่อน +28

    Anyone else watching this at 3am?

  • @emily9917
    @emily9917 ปีที่แล้ว +3

    1:31… temperature minimum!!!! This is the most useful information I have ever received about shifting my sleep schedule; it explains why so many of my attempts fail tremendously! I was doing all of the other things correctly, but too early and just kept struggling more & more to fall asleep and wake up even at my normal time!! Thank you!!

  • @petyabrankova
    @petyabrankova ปีที่แล้ว +6

    One podcast, a lot of knowledge.
    I consider that from the first episode until now, your presentation skills are much improved.
    You succeed to impart certain topic in an understandable way for everyone.
    Thank you for inspiration to make our lives better!

  • @samanthadavies418
    @samanthadavies418 ปีที่แล้ว +5

    Love this! I have always struggled with sleep so have really dialled into habits that can affect my sleep recently. I have learnt so much more by listening to your podcasts, they are so thorough and empowering - thank you 🙏

  • @PhonkAttack4DX
    @PhonkAttack4DX ปีที่แล้ว +32

    I just found your channel, im 17 and im trying to create the best most productive routine for myself, I've struggled with sleep for the past year and a half, due to various health reasons. Your channel has been super useful and really interesting, so thanks 🙏👍

    • @sheldon5106
      @sheldon5106 ปีที่แล้ว

      ATB

    • @vhulksantos
      @vhulksantos ปีที่แล้ว +4

      I'm 28.. I wish I knew what he is saying when I was your age.. Been having insomnia and all kinds of problems like asthma, sleep apneia, epilepsy.. Lots of them due to bad sleep.

    • @PhonkAttack4DX
      @PhonkAttack4DX ปีที่แล้ว +2

      @@vhulksantos i hope it gets better for you bro 🙏

    • @vhulksantos
      @vhulksantos ปีที่แล้ว +1

      @@PhonkAttack4DX thanks!

    • @sheldon5106
      @sheldon5106 ปีที่แล้ว

      Hope u feel better soon

  • @tarkacode
    @tarkacode 4 หลายเดือนก่อน +1

    I've had insomnia for 3 years. I've been following as many of the tips in this video as possible for a few days now and I'm already sleeping much better. Thank you very much for these podcasts, they are very valuable

  • @lgray157
    @lgray157 ปีที่แล้ว +28

    A big BIG thank you for this episode. At 57 I gradually - over the last 10 years - developed poor sleep - no problem to fall asleep but once I opened my eyes about 1am - I could be awake up to 3-4am - awake for so long I would eventually get hungry and then have food and tea. I was taking prescribed sleeping tablet 2.5mg when I woke to help me get back to sleep. After listening to your podcast I implemented as many of the tools as I could. I am on day 6 and I have not taken any sleeping tablets. I have been able to go back to sleep fairly quickly even after a bathroom visit. This is mind blowing for me. I feel rested and fresh in the morning and as I work out first thing - I have a pre menopause energy now that I thought was long gone for me. I could not get some of the supplements you recommended but was able to get Inositol - so taking that an hour before bed. If the tools works for me it can work for anyone. I also listened back to the episode with Matt Walker and used the visualizing a nice walk to help you drift back off :)

    • @halcyon-cg2eb
      @halcyon-cg2eb 10 หลายเดือนก่อน

      Hey, how's it going? Still sleeping better?

  • @mrc551
    @mrc551 ปีที่แล้ว +6

    Thank you so much for this information! Many folks have their days and nights flip-flopped and don’t know how to get back to normal sleep hours. 🙏

  • @nathalieb4648
    @nathalieb4648 ปีที่แล้ว

    Thank you, Andrew Huberman! You are doing great work! This episode changed my life! I have listened to this 4 times now. And I have been following these guidelines religiously for about 3 weeks.
    I now FALL ASLEEP NATURALLY WHICH IS SUCH A MIRACLE FOR ME! I went from being an insomniac/basket case who was doing everything wrong to a MORNING PERSON! I never miss the sunrise!

  • @kurtjensen5798
    @kurtjensen5798 ปีที่แล้ว +1

    I have struggled with sleep almost my whole life - but already a week after trying to incorporate some of these measures, I can tell that it really works.. especially getting sunlight after waking up seems to help a lot...

  • @zoeydeu2261
    @zoeydeu2261 ปีที่แล้ว +19

    Thank you, thank you for releasing this! I've been having trouble sleeping & my doctor wants to try improving my sleep hygiene before trying sleeping pills. Waking up tired from poor night's sleep is horrible, so this is a godsend 🙏🏻

    • @Shinners124
      @Shinners124 ปีที่แล้ว +1

      So many people do this every night they’re not aware of what a proper deep sleep feels like

  • @TheFrogEnjoyer
    @TheFrogEnjoyer ปีที่แล้ว +39

    This is the topic I was waiting for. As always thank you Dr Huberman.

  • @NatrajChaturvedi
    @NatrajChaturvedi ปีที่แล้ว

    Thanks for all of this info. I am 39 and I'd gotten into the habit of sleeping 3 - 4 hours many days of the week in the last couple of years and one of the chief reasons other than my lack of self-discipline was the difficulty in sleeping I was experiencing and the bad quality of sleep which I hated.
    These tips have helped a lot and I have started to sleep 6 - 7 hours each day on average now.

  • @austincross6256
    @austincross6256 ปีที่แล้ว +49

    What a HIDDEN GEM!
    I am stoked to have come across this podcast. The amount of knowledge you hold and your willingness to share with others is second to none!
    Excited to dive in and start optimizing my sleep! The key to a better life!
    Thank you so much. 🙏🏻

    •  ปีที่แล้ว

      Is it hidden gem when he has 2,5 million subscribers?

    • @johannesnowak148
      @johannesnowak148 ปีที่แล้ว +1

      @ Considering its almost 8,000,000,000 people worldwide. Yes

  • @relaxingpersona
    @relaxingpersona ปีที่แล้ว +11

    If you are reading this, I want to tell you that everything will be fine. You are incredible, you are unique, you can face anything in your life, you have the strength within yourself to overcome any obstacle, loss or situation. You are not alone, you are loved, you have the right to feel bad and good, you have the right to feel. Be blessed by these positive vibes and live your life to the fullest. I am sending my love to the universe so that I can reach you.❤❤

    • @cristianzor1972
      @cristianzor1972 ปีที่แล้ว

      Awesome uplifting comment, than you

  • @yeezynapkins2970
    @yeezynapkins2970 ปีที่แล้ว +5

    Going for a walk almost right after waking up around sunrise has completely changed my energy levels throughout the day. I've only been doing it for a couple days, literally, and I have not needed coffee. I drink 2 sometimes 3 cups a day. It's actually insane. It may be a combination of factors, but I think the sunlight is the key one.

  • @_joannahans
    @_joannahans ปีที่แล้ว

    I usually sleep fine and never have any issues staying asleep through the night, so I never watched this video. All of a sudden, I cannot fall asleep or stay asleep, so thank you for these tools 💛 immediately started implementing them!

  • @lynskeykimberly3246
    @lynskeykimberly3246 7 หลายเดือนก่อน +1

    I’ve never Hurd of this but I’ve been doing it all my life. This works! It’s how I taught my children and one still practicing this step. It keeps the depression out of her life and the happy days regular.

  • @jesussaez6669
    @jesussaez6669 ปีที่แล้ว +4

    My days have been so much better since i discovered your channel Andrew! Thanks!

  • @jameswolff9191
    @jameswolff9191 ปีที่แล้ว +16

    Hey Doctor Huberman, huge fan of the podcast! Not sure if this would intrigue your fan base but would you ever consider doing an episode about newborns - regarding light, circadian rhythm, and similar topics? I’m a brand new dad as of Wednesday and could use as many tools as possible!

  • @victorlecar7985
    @victorlecar7985 20 วันที่ผ่านมา

    Man i am 78 and top, top nuch salkesman : in fact nobody ever beeat mee in selling insurance and currently i am running marketing agency setting up zomm appointments all over the country and i must say : not only what you do is great you alsow are doing the best sales job i ever seen! I am not talking to make people get products you promote but first of all and you emfasize it all the time you do geate job to tell people something and then tell them again ehat you told the using different words and that is what convince people. Really enjoid it and more then happy to support you in any was possible! You are 1000 times better then anybody including people you bring as example.
    Victor G. LeCar

  • @eminalopatyuk6812
    @eminalopatyuk6812 ปีที่แล้ว +2

    I always read before going to bed. That is the best lullaby and sleeping meditation. And the sun lights in early mornings are vital for me ❤. Thank you, professor, for another thoughtful episode. 🙏🏻

    • @luisestrada1846
      @luisestrada1846 2 หลายเดือนก่อน

      Hey! What kind of light do you use for reading before sleep?

  • @adrianagiraldo9315
    @adrianagiraldo9315 ปีที่แล้ว +3

    Andrew Huberman, You have created such an awareness and impact about sleep in my life, that I can confidently say my mental and physical health have positively turned around 💪🏽🙌🧠🙌🙌

  • @SVJ1902
    @SVJ1902 ปีที่แล้ว +28

    The only person on TH-cam or any platform that I would listen to endlessly.
    Your work and effort is greatly appreciated and highly regarded.. simply the best .
    Immense respect and gratitude from India !
    Keep inspiring!!

  • @Chanel.Mckenzie
    @Chanel.Mckenzie 3 หลายเดือนก่อน +1

    I usually sleep fine and never have any issues staying asleep through the night, so I never watched this video. All of a sudden, I cannot fall asleep or stay asleep, so thank you for these tools immediately started implementing them!

    • @sandraalmazan8256
      @sandraalmazan8256 2 หลายเดือนก่อน

      How quickly did you see results and start sleeping better?

  • @bonnie3232
    @bonnie3232 หลายเดือนก่อน

    I love that Dr Huberman is knowledgeable and has a gift for teaching. Thank you for your dedication in sharing science with us.

  • @fredericnguyen8466
    @fredericnguyen8466 ปีที่แล้ว +4

    Suggested topic: vagus nerve / role & mechanisms + techniques to fall asleep. I find that applying light pressure on my (closed) eyes + deep breathing have been very helpful in helping me fall asleep, I believe because vagus nerve effects.
    Thank you Dr Huberman for all the excellent knowledge that you put out for all to benefit from, this is needle moving!

  • @SerbianTexan
    @SerbianTexan ปีที่แล้ว +5

    Your lectures improved my life so much! Thank you! 🙏🏻

  • @laiamonros7472
    @laiamonros7472 6 หลายเดือนก่อน +3

    Your interview with Chris Palmer about using Keto diet for mental health issues changed my life. I have recently started to use the tools to sleep better and they seem very helpful too! Thank you so much for your content, it has helped me a lot

  • @brad2879
    @brad2879 ปีที่แล้ว +1

    We are primitive by nature. There is no escaping our evolutionary biology. This is more evidence of how doing the primitive things in our lives can be so important for our health (seeking sun in the AM, being outdoors, eating whole foods, rest, etc...) while making it seemingly clear how it can be detrimental it can be if neglected. The irony of technology and innovation is that humans have an innate desire to innovate and be creative and push forward on technology, yet we tend to do so while sacrificing our own health without realizing it. A truly fulfilling life would be one with the self awareness of our bodies physiological and neurological needs and tending to them while continuing to innovate and use our creativity lean into technology and advance our civilization without forgetting our roots. I appreciate Andrew's ability to depict how to optimize our physiological and neurological requirements in the easiest way possible. Great work!

  • @shibafundamentado1837
    @shibafundamentado1837 ปีที่แล้ว +5

    This podcast was the only that truly had an impact on my life,much love from Brazil ❤

  • @memastarful
    @memastarful ปีที่แล้ว +6

    I truly love taking little nap during the day. Sleeping is certainly not an issue for me. God bless you Dr. Andrew and team.

    • @vidalskyociosen3326
      @vidalskyociosen3326 ปีที่แล้ว +2

      If you work 9-5 that is not possible, and throughout modern history people are getting fired from falling asleep at work.

    • @memastarful
      @memastarful ปีที่แล้ว

      @@vidalskyociosen3326 thanks for your criticism

  • @denoffitness3379
    @denoffitness3379 ปีที่แล้ว +5

    If Andrew were science teacher for every one in the world. No one would have missed even a single class.
    Love the content

    • @AllIn1Studio
      @AllIn1Studio ปีที่แล้ว

      Agreed!! Exactly!! I tuned out & failed science because I couldn’t understand it! Here Dr H makes it very accessible to us laypeople!

    • @vsheavenly68
      @vsheavenly68 9 หลายเดือนก่อน

      Not to mention VERY pleasing to the eye!

  • @maricakez
    @maricakez ปีที่แล้ว +2

    After years of insomnia, I started to get sunlight in the am, avoiding bright lights in the evening and following Dr Hubermans advice and in 3 months the insomnia was GONE! I’m almost mad it took me so long to learn about all this! Lol but I’m so happy to get good sleep. It’s been life changing.

    • @cristianzor1972
      @cristianzor1972 ปีที่แล้ว +1

      Congratulations 🥳Were you ever on medication? I've been doing almost everything he suggested so I will continue to work on it

    • @maricakez
      @maricakez ปีที่แล้ว

      @@cristianzor1972 I never took any meds, was too scared to. All his tips worked for me! Took a couple of weeks tho! Good luck on your journey!

  • @joshw2439
    @joshw2439 ปีที่แล้ว +3

    Dear Doc,
    Your podcast is so helpful!
    Can you please do an episode on anxiety with an emphasis on panic attacks and agoraphobia?
    Why and how does actue anxiety cause fatigue, nausea, loss of appetite, bowel movement, shaking, coldness and other symptoms?
    Are there objective ways to try to deal with these symptoms and panic attacks in general?
    I know there is so much to learn about the physiology of anxiety that can help people make sense of their experiences and potentially give them a degree of relief from their suffering. Please consider this topic!
    Thank you for this great gift of a podcast. All the best!

  • @pogboy537
    @pogboy537 ปีที่แล้ว +5

    thank you mr. Huberman because of you I and many others I was able to improve my life. Take care.

  • @freewayoneentertainment3189
    @freewayoneentertainment3189 ปีที่แล้ว +1

    Andrew is pure brilliance! Love the fact that he relies on science. Can you please cover sleep, dopamine agonists and RLS? There’s many sufferers out there living suboptimal existences.

  • @sissyropiequet2040
    @sissyropiequet2040 ปีที่แล้ว

    I love Dr. Huberman podcasts but I have so many questions. For some reason his voice and modulation are so enticing. I never get bored with his discourse. My son recommended this scientific and I am absolutely into his lectures.

  • @KristianGerard
    @KristianGerard ปีที่แล้ว +15

    I’ll have to listen, take notes 📝 to this a dozen times until it’s perfected, probably the best cast yet ( dopamine and focus casts were great as well)

    • @dot5816
      @dot5816 ปีที่แล้ว +3

      Can you share your notes here?

    • @denace_77_
      @denace_77_ ปีที่แล้ว

      @@dot5816 that would be awesome

    • @rajangupta690
      @rajangupta690 ปีที่แล้ว

      Share notes plz

  • @LennefalkStudios
    @LennefalkStudios ปีที่แล้ว +16

    I used to be a night owl all my life and mostly skipping breakfast but the past years completely changed my routine now waking up 4-5 am, exercising and having a nutritious big breakfast. Completely a game changer for me 😊☀️

  • @akilasdesalegn4416
    @akilasdesalegn4416 ปีที่แล้ว

    Thank You Proffesor, this is one of the most impactful podcasts i have had over the past year.

  • @NSDR999
    @NSDR999 ปีที่แล้ว +8

    Your podcasts make me interested in science.
    Thankyou man ❤️

  • @krismatic_
    @krismatic_ ปีที่แล้ว +18

    The waiting 90 minutes thing is so interesting cause I definitely think I can 'feel' the adenosine in my system, peaking from when I first wake up then slowly clearing as I stay awake. Drinking coffee immediately feels like I'm 'converting' the adenosine into a focused state.

  • @gregmathews6619
    @gregmathews6619 ปีที่แล้ว +1

    Thank you very much for this episode, it is full of fantastic information. There is one piece of this that I feel was glossed over for me and that is falling back asleep if you wake up at night. I have struggled with this for years, I have put significant effort into self-hypnosis, but that just does not work for me. I wake up at 3 am for 2 hrs, then fall back asleep for an hour and have to get up at 6am. This really destroys a deep regenerative sleep, creating zombie like symptoms the following morning.

  • @deloriskornya6725
    @deloriskornya6725 11 หลายเดือนก่อน

    Wouldn’t you know it? I got up this morning, all prepared to spend my first moments in the sun. It was foggy! Here in WNC, it is typically foggy until mid morning. I pretended to be a plant, and sat in an open window, along with my favorites plant. The sun’s rays eventually made it thru the moisture. I could see the particles of light, thru the trees! Spectacular! Thank you, this is wonderful advice, and do able! I have struggled with sleep issues, most of my life. I am so excited to finally feel hopeful for my future. Without adequate sleep, I felt I would never heal from the death of my husband. I am so grateful. Thank you. Even though, I had just listened to this, and not yet put the information into practice, I was able to sleep, through the night last night. I usually wake after four hours, and it takes several hours to go back to sleep. Last night, I simply suggested to myself, rest, sleep will come. WooHoo! It did, too. Almost 8 full hours, of sleep. I have suspected for some time, coffee, was a habit. Thank you, I am so grateful, that you decide to update this information. I could go on and on. Blessings 🕊💕🕯😇🙏🏻💚

  • @damonbaker9587
    @damonbaker9587 ปีที่แล้ว +4

    Just listened to this on Spotify following on from listening to you on JRE. Would love to see Joe on here and have the two of you discuss pros/cons of Sauna & Cryotherapy. Cheers from Australia!

  • @MikeJohnCore
    @MikeJohnCore ปีที่แล้ว +7

    I share a lot of this info with my family and friends. I always quote you man. You're inspiring man! Makes me wish I went into biology or something haha. Interesting how one person can make you enjoy a particular subject. Thanks Andrew.

  • @jorgecasalins5712
    @jorgecasalins5712 ปีที่แล้ว

    THIS IS AMAZING!, thanks for so much valuable info. Recently i must've done bad movement on the gym but i had really bad back and lowerback pain one day, and went to bed with a pillof behind my knees... i noticed not only my Back pain disappeared after 2 days but my sleep improved massively, way way more than i could've imagined.

  • @adrianapumphrey2650
    @adrianapumphrey2650 ปีที่แล้ว

    I love listening to Andrew H. he is so interesting, and everything he says makes so much sense. Great information for my life and my family and friends. Love the podcast, I have listening some of them couple times, because it is so much to remember and learn. I have shared many of them with my friends. I just love this guy. And my son is going to school because he wants to be like you Andrew, you are an amazing human and role model for our kids, and all of us. Very appreciate all your work done.

  • @georgettekolkman5622
    @georgettekolkman5622 ปีที่แล้ว +5

    I've been following these protocols religiously since your first episode on sleep and the one with Matt Walker and not only did it totally cure my insomnia, it led me to make so many other positive changes to my daily life, fitness routines, diet and work. 0% exogenous and 100% behavioral change. It works! Thank you!

    • @JG129
      @JG129 ปีที่แล้ว +1

      I’ve gotta give it a try. Never had insomnia in my life and the last month I’ve been dealing with it nightly. Most of the time getting like 2-3 hours a night. Just brutal. What things helped the most ?

    • @lacsativ1
      @lacsativ1 ปีที่แล้ว +1

      @@JG129 Speaking for me personally it was eliminating caffeine entirely. I think I might be very sensitive to it. I followed Huberman's sleep regiment consistently and, although it improved my general mood during the day, sleep was still very hectic until I cut caffeine entirely (and other stimulants like nicotine). Even half a cup of coffee or a black tea would make me wake up during the night after a few hours unable to go back to sleep.

    • @JG129
      @JG129 ปีที่แล้ว

      @@lacsativ1 yeah I completely cut caffeine out a few weeks back. Still hoping to get a full nights sleep one of these days lol

    • @lacsativ1
      @lacsativ1 ปีที่แล้ว +1

      @@JG129 Hope it improves for you soon. In case it's useful, here's my list of things that I need to do in order to ensure I get good sleep and am highly functional. Mentioning it because I had hectic sleep for years but sticking to these seems to help a lot.
      Essential:
      Very low, close to zero carbohydrate diet (also helps with my IBS tremendously)
      Daily exercise (nothing crazy, at least 25-30 minute cardio daily, and some muscle training every other day, but cardio makes me feel best)
      20-30 minute walk as soon as I wake up
      One meditation session of 60 to 90 minutes daily
      No stimulants or alcohol
      Bonus:
      Finish showers with cold water for a couple of minutes (been building up to it), ideally in the first half of the day.
      Wim Hof breathing for energy boost or when dealing with stress
      Push ups when irritated/agitated
      Sunset walk and reduce artificial lights in the evening. That's not really possible for me as I work from home from 3PM to 11:30PM but it worked well when I didn't have this schedule.
      Listen to a mildly interesting audio program in bed with no lights if it feels too jarring to try and fall asleep as soon as you close your eyes. If you're into meditation and got some experience there's also some subtle things you can do with attention to the body sensations to encourage a dull/sleepy state, but I wouldn't really recommend that unless you kind of know what you're trying to do from experience with meditation.

    • @JG129
      @JG129 ปีที่แล้ว

      @@lacsativ1 really appreciate it !

  • @mandanakhalvati5153
    @mandanakhalvati5153 ปีที่แล้ว +8

    this episode was made for me :D there is an interesting coincident that the day I have decided to decrease my daily dose of café to once a day, I found out this episode has been published. And also it was exactly the day after I have changed gym schedule to morning because it was crowded in the afternoons :D taking cold shower works for me well :)
    I live in Iran, in middle east, so we have got sunny mornings most of the days, and I could use it too.
    I go to sleep easily, but I wake up like million times. I hope all these work for me, as I am loosing my mind, because of "mal"sleeping.
    Like always thank you very much Andrew

    • @eliabee7259
      @eliabee7259 ปีที่แล้ว

      Did his Tools work for you? Could you improve your sleep?

  • @BrownSugar105
    @BrownSugar105 ปีที่แล้ว +4

    Reading fiction has helped my insomnia extremely well, coupled with all the other behaviours you mention.
    Wondering how the cognitive load of reading possibly helps tire the 🧠.
    Thanks for such a comprehensive toolkit 💤😴

  • @greywolfofwinte
    @greywolfofwinte ปีที่แล้ว +7

    Dr. Huberman, I would love to know if you recommend light therapy glasses for balancing our circadian rhythm. These emit light directly into the eye instead of at a distance and I'm curious if they can be more effective than the average light box or not. Thank you for all your guidance!

  • @Iwillownyouandbehappy
    @Iwillownyouandbehappy ปีที่แล้ว +48

    1. Morning sun exposure (in the first 30, max 60min after waking up) - 5 min in clear day - 10 min in cloudy days (waking up the body, better sleep at night in about 16h, 80%+ of days is enough)
    2. Another thing to do after waking up is to increase body temperature - cold exposure like 1-3 minutes of cold shower does it and releases adrenaline. You can also do excersise like streching / warm up / walking / rope jumping especially during the sun exposure.
    3. Drink your morning coffee.
    3.5. Expose to moderately intense lights and sun during the day to stay alert and energetic.
    4. Don't take stimulants or naps after 4 PM. (at least 6h before your sleep time, even 7, 8...)
    5. You can view sunset or evening sunlight so orange colors says your body night is coming and it is time to calm down soon.
    6. Don't exposure yourself on display's blue light at least 1h before sleep. Use warm light and blue light filter on the displays and turn down brightness of display at all. The less light the better but be able to do what you want to do. You can even simulate dark cave. You can also switch to candles. Without that you don't allow your organism to produce melatonin which turn organism into sleep.
    7. At the evening and night time get hot bath, sauna, get CBD, lower a bit temperature of the bedroom and compensate with blankets.
    8. Sleep you get after alcohol is so low quality.
    9. Supplements to take before sleep: CBD, magnesium and other minerals, Theanine with Inositol, sleep herbs extracts, rare and low dosage of melatonin.
    10. It is better to keep consistent sleep routine then catching up at weekends.

  • @mooselessness
    @mooselessness ปีที่แล้ว +5

    Hey Dr. Huberman!
    Thanks for an incredible series, I'm a huge fan and your podcast has really changed the way I understand myself and others. A request - I'd love to see an episode on sleep disorders. I have sleep apnea, and I've struggled with a lot of the standard treatments. And from a neuroscience perspective, I think sleep apnea is pretty cool too! Losing muscle tone during sleep, or the CNS variants.
    Many thanks!

    • @dalee580
      @dalee580 ปีที่แล้ว

      Read the Breathing Cure by Patrick McKeown. He says by nose breathing 24/7 and breathing lightly, sleep apnea will improve. Breathing lightly and nose breathing increases your blood co2 which dilates blood vessels, oxygenates brain, organ and tissues much better. I work with very stressful people, light breathing when adrenaline is pumping is hard but calming. Dale

  • @user-to3ce5tf1n
    @user-to3ce5tf1n 10 หลายเดือนก่อน

    Thank you very much for providing all of this on TH-cam. Very grateful to you.

  • @palobar9974
    @palobar9974 5 หลายเดือนก่อน

    Andrew Huberman is helping us find the best version of ourselves. So grateful for these podcasts!
    Any views whether cold showers or sunlight should come first?

  • @aarongabrielle2609
    @aarongabrielle2609 ปีที่แล้ว +20

    My favorite podcast in the entire universe!
    It's been quite some time listening to this podcast over and over again. I took so many notes and now I can say that I master my sleep like never before. Thanks a lot Mr. Huberman. I am your fan and I enjoyed so much listening/watching your podcast.
    I am grateful 🌅

    • @PetSupliess
      @PetSupliess ปีที่แล้ว

      can u reply to this comment with the notes so i can copy and paste them into my own note pad please

  • @ginnamga
    @ginnamga ปีที่แล้ว +3

    I can't thank you enough for all the valuable information you share with us, and for make it so easy to understand. This episode and the dopamine one are my favorites. I used to have insomnia when I was a child, it faded away through the years but I had a very sensitive sleep... I have been adopting almost all these habits since I started to listen to you almost 2 years ago... and nowadays my sleep is wonderful every single night!

  • @evangelos2260
    @evangelos2260 ปีที่แล้ว

    Just imagine how much time and resources have gone through to collect all this knowledge just to be shared with us for free… thank you!

  • @utpalbarman-sb2xe
    @utpalbarman-sb2xe ปีที่แล้ว

    Thanks for making this podcast. Please keep the great work you are doing for mankind.

  • @Theo-ul8qm
    @Theo-ul8qm ปีที่แล้ว +9

    Grateful for this episode! This one has really made me consider morning exercise, which is something new for me.
    Maybe you could mention, in a future espisode, some science regarding tracking sleep - especially in the context of placebo effects. Would tracking my sleep and knowing I’ve had a ‘meh’ night be worse than not tracking it and thinking I’ve slept better than I did? I find this stuff very interesting.

    • @markbryan8713
      @markbryan8713 ปีที่แล้ว +3

      He's mentioned it on a podcast, although I can't remember exactly which podcast... (edit: it's on his podcast with Andy Galpin)
      The gist I got from Andrew is that he isn't a huge fan of sleep trackers, mainly because he doesn't like the idea of people relying on something external to understand how they slept. He'd rather people focus more on understanding their own body to gain feedback on what does/doesn't work for them in regards to sleep.

    • @AllIn1Studio
      @AllIn1Studio ปีที่แล้ว

      As long as it doesn’t lead to overthinking!! 😊

  • @mrtn6032
    @mrtn6032 ปีที่แล้ว +5

    Thank you for putting out so much knowledge, and give people the tools to change their lives. Have you thought about doing an episode about migraine?
    I would be grateful since this have enormous negative impact on my wifes life.

    • @bharathsf
      @bharathsf ปีที่แล้ว

      I agree. I get Migraines once a week. It is so horrible

  • @felicityhenderson6290
    @felicityhenderson6290 9 หลายเดือนก่อน

    I found this extremely helpful. Thank you so much for providing all of this high quality and trustable information without any cost. I have also signed up to your newsletter. Thank you again!

  • @rdvgrd6
    @rdvgrd6 7 หลายเดือนก่อน +1

    My best sleep hack has been to re train my brain to get to sleep without listening to TH-cam to put me to sleep and have my phone away so that I can’t get in in bed. I do 20~30 minutes breathing meditation before bed which puts me in a calm state, and each time I wake up during the night it would last 10 seconds only, and I don’t feel tempted to use my phone during those since I can’t get to it.

  • @dianechilds1857
    @dianechilds1857 ปีที่แล้ว +6

    Fabulous recap of previous podcasts. My sleep has been greatly improved since that first podcast. I will try inositol. When are you going to have a podcast on menopause? Boy, does it affect sleep of about half the populace. For instance, hot flash jolts me out of deep sleep. I found I have to NordicTrak for ~20 minutes before I sweat and THEN I can go back to sleep. I do this in near blackout light too!!Thanks for your love of science.

  • @AT-rw3ou
    @AT-rw3ou ปีที่แล้ว +3

    I am not getting enough sleep because I have been binge-watching Andrew Huberman since finding his channel a week ago!

    • @aaronjacobtrent
      @aaronjacobtrent ปีที่แล้ว

      Perhaps missing the forest for the trees

  • @mariellevancann7390
    @mariellevancann7390 5 หลายเดือนก่อน

    I am graced with the opportunity to really make changes in the way I live. Thank you so much for your podcast. It helps so so much. Also...Last Saturday I was walking in the mountains and I came in a dangerous situation where I was about to fall of a cliff. My breathing went weird because of fear. Than I thought of that technique that is offered in another hubermanpodcast. ' one long inhale, followed by a short inhale, then exhale' ... so on that dangerous path .. I thought of this, started to breathe like this a few times.. I think it prevented a panic attack.. it made me able to think clear, to not lose myself in fear of the situation I was in. I needed to save my own ass there and the hubermanpodcast helped in a 'hands on' practical way!

  • @apriladkins606
    @apriladkins606 9 หลายเดือนก่อน

    Thank Andrew Huberman. I have insomnia for 6 years. I have had severe onset insomnia. I cannot fail asleep with a sleeping pill. I have seem 3 doctors and a sleep specialist who just said my sleep wake recepts were off and oncd they get off you are on a sleeping oill for life. Not one of them had my Zinc checked. Because of your explaining how the brain works with the adenosine and the zinc deficiencies block those receptors. I asked for it to be checked. It's low. I'm now taking Zinc and doing the Yoga Nitra to help me fall asleep faster. You may have helped me change my life. I also have been doing the sunlight in the eyes in the morning even though it wasn't my clock being off that was the problem. It does help me feel more awake. Thank you for what you do.

  • @dominikmattioli9428
    @dominikmattioli9428 ปีที่แล้ว +13

    These sleep episodes arguably help more people improve their lives than any other of Hube’s topics.
    The sleep subject is well covered in the areas of mechanism and effects, and there’s considerable time devoted to avoiding low-sleep. However, there is next to no content discussing the ailments of sleeping *too much*.
    It would be greatly helpful and thorough if the show also helped listeners understand how all the discussed sleep mechanisms can go awry to induce behaviors like narcolepsy, or “light sleeping”, or even a combination of both that leads to excessive and low-quality sleep. For people like myself - I rarely have trouble falling asleep nor entering dream sleep, but this double-edged sword makes for a really difficult waking period, i.e., it’s tough to stay awake when you can easily fall back asleep. Or, if you’re a light sleeper and frequently wake up, you may end up sleeping longer in total.
    The episode with Dr. Walker very briefly touch on the notion of low-quality sleep, but it does not shed any light on this other unhealthy, albeit less common, phenomenon. Further, all listeners can benefit from knowing how and when to see a sleep doctor.
    That said, keep it up! You’re an inspiration to academics and laypersons alike!

  • @GoByFrank
    @GoByFrank หลายเดือนก่อน +3

    Absolutely no joke - I've been wrestling with insomnia for the past few weeks, struggling to drift off and stay asleep. My bedtime used to be around 11, but I'd often toss and turn until 1am or later, only to wake up at 4am, or sometimes even earlier, like 3.30
    Then, I discover this video. However, even though I gave everything he suggested a shot (except for the supplements), and I did feel less stress and anxiety, my sleep problem remained unchanged - hard to fall and stay asleep
    Then, I decided to give 200mg of Theanine and 100mg of P5P a try, popping it 30m before bed. And let me tell you, the last three nights have been pure bliss. I went to bed at 10.40, knocked out before Andrew' 10mins NSDR finished, and stayed like a log until 6 (when I alarm go off for the morning gym session)
    Should I declare Andrew my sleep savior?

  • @dabyseka
    @dabyseka ปีที่แล้ว

    what an era we live in ! such amazing content for free!

  • @reginadanielsson7901
    @reginadanielsson7901 ปีที่แล้ว

    I live in Finland not much daylight in the morning, fall and winter, then hardly any darkness in the spring/summer. A challenge to follow your advise. I listen to you quite a bit so much great advice. Thank you

  • @acmtravels7214
    @acmtravels7214 ปีที่แล้ว +7

    This is what worked for me:
    1. No tea or coffee after noon
    2. Stretching and light workout after I wakeup
    3. Workout at 6pm.
    4. Listen to podcast as a bedtime routine.