Be More Alert When Awake

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:01:23) Sponsors: AG1, LMNT, Waking Up (00:06:54) What Is Sleep Really For? (00:09:33) Sleep Hunger (00:11:09) Caffeine: Devil & Angel (00:15:34) Timing Your Sleep Properly (00:17:30) Release Your Hormones (At The Right Times) (00:18:45) (Pineal) Melatonin Waring (00:24:30) Strange Vision Is Good Vision (00:32:50) Blue Light Is Great! (00:37:00) The Real Problem With Smartphones (00:38:30) Blind / Low Vision People (00:39:45) Using Exercise & Food To Set Your Clock (00:42:00) The Power of Sunset (00:45:43) The Healthy Holes In Your Skull (00:48:15) Bad Light (00:51:11) Light Location (00:53:00) Fire / Candlelight (00:54:00) When To Eat (00:54:40) How To Wake Up Earlier (01:08:00) Using The Body To Control The Mind (01:10:00) Drugs & Supplements (01:18:00) Sleep Walking (01:20:00) Office Hours Title Card Photo Credit: Mike Blabac Disclaimer

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Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.  Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.   Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science and Cell and has been featured in TIME, BBC, Scientific American, Discover and other top media outlets.  In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.