Essentials: Master Your Sleep & Be More Alert When Awake

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 21 November 2024

⏱️ 39 minutes

🔗️ Recording | iTunes | RSS

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Summary

This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:18 Understanding Sleep & Wakefulness 00:01:11 The Role of Adenosine & Caffeine 00:03:45 Circadian Rhythms & the Importance of Light 00:04:54 Morning Light Exposure & Cortisol 00:06:27 Sponsor: AG1 00:16:14 Evening Light Exposure & Melatonin 00:18:08: Sponsor: Eight Sleep 00:19:47 Managing Light Exposure for Better Sleep 00:28:03 The Benefits of Naps & Yoga Nidra 00:29:06 Sponsor: ROKA 00:34:38 Supplements for Sleep & Wakefulness 00:38:42 Conclusion & Final Thoughts Disclaimer & Disclosures

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
0:11.4	I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:17.9	Today's podcast episode is all about sleep. We're also going to talk about the mirror
0:23.5	image of sleep, which is wakefulness. Now, these two phases of our life, sleep and wakefulness,
0:29.6	govern everything about our mental and physical health. And we're not just going to talk about
0:35.4	what's useful about sleep.
0:37.6	We're also gonna talk about how to get better at sleeping.
0:40.5	And that will include how to get better at falling asleep,
0:43.2	timing your sleep, and accessing better sleep quality.
0:47.3	In doing so, we're also gonna discuss how to get more focused
0:50.7	and alert in wakefulness.
0:53.0	So if you're like most people, which includes me, you have
0:56.8	some challenges with sleep at least every third or fifth night or so and maybe even more often.
1:02.0	So we're really going to go tool heavy today and talk about tools that can help you fall asleep,
1:07.5	sleep better, and emerge from sleep feeling more rested. So what determines how well we sleep
1:12.9	and the quality of our wakeful state? Turns out that's governed by two forces. The first force is a
1:20.2	chemical force. It's called adenosine. Adenosine is a molecule in our nervous system and body
1:27.0	that builds up the longer we are awake.
1:30.3	So if you've just slept for eight or nine or ten really deep restful hours,
1:35.9	adenosine is going to be very low in your brain and body. If however you've been awake for
1:41.2	10, 15 or more hours, adenosine levels are going to be much higher.
1:46.2	Adenosine creates a sort of sleep drive or a sleep hunger.
	...

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