How Light Impacts Your Sleep and Mood: Easy Daily Tactics from Dr. Andrew Huberman
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- Опубликовано: 5 окт 2024
- Watch my full interview with Dr. Andrew Huberman here: • Optimize Sleep, Enhanc... | Brought to you by Athletic Greens all-in-one nutritional supplement (athleticgreens...., Theragun percussive muscle therapy devices (theragun.com/tim), and Helix Sleep premium mattresses (helixsleep.com/....
Show notes: tim.blog/2021/...
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“Use the body to control the mind.”
- Dr. Andrew Huberman
Andrew Huberman, PhD is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is host of the Huberman Lab podcast, which he launched in January of this year. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on RUclips and all podcast platforms.
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About Tim Ferriss:
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 500 million downloads and been selected for “Best of Apple Podcasts” three years running.
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Хобби
I suggest everyone read the book "Lights Out". It changed my life. It is crucial that we humans sleep in pure darkness.
Who is the author? Having trouble finding it.
@@ieatwiteoutforfun Lights Out by T S Wiley
@@mnket Wiley you mean
Author ?
Scared the hell out of me
Thanks for this concise video 🤙🏽 I have a 6 week old and my wife and I have gotten into the habit of letting her see morning sun (indirect for now). It’s definitely helped with her sleeping pattern
the 10 minutes i spend on my phone before i go to sleep are the best 5 hours of my life
Lol
Lmao! So true. I hate it!
Can anyone help me? This went right over my head😅
@@DanielBooneSpoonmindless scrolling, bed time revenge
I have had problems keeping regular sleeping for my whole life. Working at home and staying up late was fine, but now with a new job I must get up early so decided to do some research. Glad I found this, I would never have thought about light. It makes sense, I will try experimenting with this.
How'd it go?
the thing that helps most is correcting calcium, boron, magnesium, copper, zinc, strontium and other trace mineral deficiencies. These are more important in tackling good sleep than lightbulbs. I use both myself.
This really worries me when it comes to children especially middle and HS kids. They have to wake before sun comes up and be in a school building all day with no sunlight. They dont get to see the sunlight in the morning.
But you wont let him touch grass because "youre worried".
@@clerooth what are you even talking about?
This is true, but I think the bigger threat to these kids at that age is the constant exposure to SCREENS and social media. Based on the mental health reports coming out from this age group, I think that's far more damaging than not getting sun in the morning.
I’ve thought abt this too :( also teenagers’ inner clock functions in a way that they tend to feel more alert than children or adults later in the day, that’s why it’s more difficult to go to sleep early. Not related to the staying up late culture, but let’s say your body naturally wants to go to sleep at 11pm, but school starts at 7 am so you have to be asleep by 9 pm if you want to have 8 hrs of sleep and a good morning routine, and time for the commute to school. It’s just not in tune with the biological needs, not to mention that almost no teenager can be in bed by that time bc of life & activities even already out of school 😭 but the system works in a way that in order to benefit companies & have people working for them all day, they can have their kids off to school before work starts.
I always wondered why can’t we just go in at 9am.
Its a cultural phenomenon that dictates our relationship with sleep and how much respect we pay to it. If we let go of the somewhat immature and adolescent idea that 'staying up late' and not going to bed early is somehow 'hip', 'trendy' or somehow makes you feel youthful. Ironically, you are probably sleeping sub-optimally and consequently you're probably not doing good for your health and consequently aging faster. The issue is that staying up late is engrained in our culture, but if we all respected sleep more and slept more in tune with how our ancestors slept, we'd benefit from it hugely.
We are literally morphing into people who have poor quality sleep, and subsequently detract from having any real focus on anything in life, just numbing ourselves with a myriad of distractions, context switching all the time, having apps and tech which constantly steals our attention. This is going to make us sad, depressed, unfulfilled and unable to really create real change in life.
Conclusion, put down your phone and mute all notifications, pay attention to your circadian Rhythm and do anything you can to help it stay well tuned (eating times, exercise, being outside in natural sunlight, avoidance of bright light during the night time). All of this will result in a significant improvement in your sleep and your mood and your ability to focus on the things in life that are worth focusing on.
Thanks for sharing ♥
Well said!! 👏🏻👏🏻
You've done different podcasts on sleep. You've touched on light therapies to help set the circadian rhythm, but it would be great if you could offer insight on what to do - how to start your day if you have to wake up at 3 am. Is there a special light that can be used to wake up? I've seen different lights and their reviews, but I need to determine which ones are legitimate. Would love your thoughts/science on this.
I'm glad he said 2-10 minutes because I've been sitting out here for 35 minutes! 🥵
😂😂
Cannot recommend Northern Lights Technologies' Boxlite highly enough. Its large panel ensures that the 10,000 lux will enter the eyes and on account of its size one can be seated a comfortable 14" away approx. They are an outstanding company and have been around for many years. There are a lot of tiny lights on the market now but the disadvantage is one has to sit very, very close to them to get any benefit. For those of us who live in the far north with cold, gray weather for months on end this particular light is a life saver!
Thanks for sharing Tim
When you are actually watching this at 2am in bed on your phone 👀
The overhead light thing is a good idea!
I could definitely use more positive anticipation!
Your narrative is rich and compelling; reminiscent of a book that was rich and compelling in its narrative. "Better Sleep Better Life" by William Brook
Is there one light therapy lamp that you could recommend? There's too many to choose from and I want to buy the right one.
Any one that produces 10,000 lux
Excelente presentación de la información! Concisa, clara y científicamente fundamentada. Además de muy útiles y fáciles de aplicar las técnicas expuestas. Gracias por compartirla!
Thanks Tim my friend true friend
Wow that was really informational, thanks!
I live really nestled in the woods and I cannot even see the sun until about an hour or more after the sun actually rises where I live and I can barely even see it through the trees!! I now read by a blue Therapy light instead. I like being up then, and it’s dark outside.
The only problem with implementing all of these pieces of advice from the genius minds like Tim's, Dr. Hubermans, Dr. Sinclair, Dr Patrick etc, is your life and mentality will improve so much you'll want to quit your job and conquer the world !
I’d you do all those things you won’t have time for a job!
So it's best to exercise in the morning?
I have ADHD so that ain't happening lol
@Edward Hyde Oh yeah, for sure! ADHD is very strongly associated with delayed sleep phase syndrome, which means that waking up in the morning is a huge challenge (working against my natural sleep rhythm) and means I don't have the attention regulation and energy necessary to exercise in the morning. It doesn't have anything to do with my medication.
EDIT: Sleep issues used to be a diagnostic criterion for ADD in the early days of its classification but it was dropped because scientists at the time had no understanding of the causal mechanism linking the two. In any case it's extremely common as an ADHD difficulty.
@Edward Hyde No problem, it's good to know more about it and your sleep!
Should we get light from Bluelight Hour, Nautical Twilight, Civil Twilight or light at a certain number of degrees below or above the horizon?
Andrew what about those places without sunlight during storming seasons and whatnot? Do those SAD lamps help at all?
Isn’t this brutally interesting and helpful at the same time?
Does sunlight in the morning cause moles on your body
*so what do you do if you wake up before the sun? 😅
Same query I had and I think he mentioned to switch the overhead lights on to replace that sun effect
Would it help to view bright light first thing through a window?
How to sleep when i learn online at night until 9:30pm and i have to sleep at 10pm ?
Having trouble with light early in the day. The sun doesn't rise until 6:30 due to daylight savings. Any advice
Bright light lamp. Look for one that is 10,000 lux
Dr Huberman, How Far should the Selfie Light Be on Desk Top Cuz in Holland I don’t get Sun Rays Daily.
Can anyone tell me what lighting I use best to read in bed before going to sleep? Thank you!
Buy incandescent bulbs online
awesome!
I dont know man..humans a re very intreating and adaptable..this is info that aaplies 90% to me..but not to many other people
What about people that work graveyard shifts?
Should you face the sun, squinting? Not staring directly at it, of course.
A bit of light comes through side of blind. Will that effect my melatonin sleep?
Yes
Wear a sleep mask or cover it up
4:35
Show of hands - who is watching this at 2 AM?
2:24
Wow
Is there a condition or a gene mutation you can have where light has no effect on your sleep schedule? Because light(or lack of it) has absolutely no effect on my sleepiness or level of alertness whatsoever. None.
Ive used blue light lamps in the morning and have fallen asleep within 5 minutes of using it. I do have a circadian rhythm, but it has nothing to do with light.
Narcolepsy
What if you work night shift?
I have the same problem working night shifts... I'm trying a combination of blue blocker, a therapy light and afternoon naps.
I'll wear a pair of blue-blockers from sundown until I'm in bed. I have an alarm set to wake me every day at the same time. Then I'll switch on my light therapy LED and try to wake up.
When I work shifts till 4 AM sometimes that means not getting a full 8 hours of sleep ... which isn't ideal but better than what I've done before.
Quit the night shift and get a day job, night shifts are the worst thing for your health.
You're screwed if you work nights, it's horrendously bad for you
Dont buy the cheap ringlight that he recommends, mine died after like 5 months. Better pax 10 € plus and get a decent and strong light
What about sleeping with lights on but covering the whole body,head to toe?
Don't do that. The light most likely gets to you even if you are under a thick blanket and will affect sleep.
8:11 “And among His signs is your sleep by night and by day and your seeking of His bounty, verily in that are signs for those who hearken.” (Qur'an, 30:23)
Alhamdulilah.
👍👍👍👍👍
EMF effects sleep as well, it’s concerning as they’re rolling out 5G in Australia right now.
+++
Mumbo-jumbo BS. Where is the scientific research?
Does it work better if we stand upside down?
First😍
My two favorite Podcaster🙌🏻
The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light,
Eye is the perfect black box radiator