This clip is from the Huberman Lab episode "Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing." The full episode can be found on RUclips here: ruclips.net/video/h2aWYjSA1Jc/видео.html
I've been applying the very low light advice in my night trips to the bathroom, even sitting to be in total darkness, and getting a much better sleep. I go back to sleep a lot faster and feel more rested in the morning.
waking up to pee is a big problem for sleep... it disrupts your sleep cicles... best thing is to stop drinking water 4h before going to bed and not wake up at night... thats a bigger problem for sleep than the lights
So so so ressourcefull. Thank you so much for make science more accessible and for being so nuanced and precise in your communication. Really appreciated!
I use a program called f.lux on my PC for changing the brightness and colour range of my screen in keeping with circadian rhythms. I accidentally turned it off once quite late and nearly blinded myself with the normal screen brightness!
I put sunglasses on to go into a store at night as well. Actually any time I can when outside. At night when my kids are here, I have 2 smart lights that i set to a low brightness red which gives enough light to navigate to the bathroom.
I think I’m going to use sunglasses as well. I wonder how long it’ll take to work I doubt my sleep will improve as I’ve tried everything but Imma cry if it does.
I live in a studio and only have a north facing window- I also have tons of plants that I keep alive with high quality soft/warm grow lights. On overcast days-are those grow lights better than regular LEDs?
Hey. What should you do if you want to take an evening walk and dont mess up melatonin and sleep because of street lights and other lights in the city? Should you wear sunglasses combined with blue blockers? How do we analyze that scenario?
So my question…what if you fall asleep just fine after using artificial light all night? Are we talking about just being able to go to sleep or the actual quality of sleep being affected??
Quality.. just casue you fall asleep fine doesn't mean it's Quality sleep....he talks about this concept with caffeine....just cause you fall asleep fine and fast after ingesting caffein, does not give your brain good sleep since it's wide awake while you sleep
I sleep just fine, however my fitbit registers a marked increase in REM mostly but also deep sleep when I minimize light exposure in the evening. I dont know whether I actually feel this difference during the day...
i used to fall asleep fine after using my pc at night and having overhead lights on, but now that im older, i definitely cannot. If you're still young (under 30) thats probably why
If you live in a high latitude country and sunset is at 4pm. Would it be best to put red lights on in the evening? I was thinking what if I have UV full spectrum bulbs on till 6pm, and then use red lights till 10pm and blue blocking glasses that would be okay, hmmmm. It's tricky
Just found you...thank you!!! Thanks SO MUCH for the awesome info, most informative youtube channel I've found in ages!! ...will need to see if you have an audiobook though since a lot of your videos are mega long!! 🤯 I'm so p'd off with the council's blanket roll out of new exceptionally bright LED lights for both humans, plants and animals! I have to put up blackouts and wear an eye mask as they surround my house but no one seems to care they've replaced the old gentle ones!! Used to enjoy the moon and stars...can't now :( I'm saving up to go and live a more simple life, yes, maybe in a cave and yes, defo away from masts and radiating towers and humans, if there's anywhere left on Earth lol ..."society" (or what's been pushed as 'good'/the 'norm' has gone nuts! I'm EMF sensitive, my eyes, glands, mood, brain etc is defo affected by screens. Now I've developed tinnitus too... :( So need to see if you've made videos on any of those topics/WHY!! If any of you guys reading this can point to those, PLEASE DO! (eg maybe it's a nutritional or heavy metal imbalance, maybe it's my vegas nerve, maybe it's from bad posture IDK!) Xx
But sunlight at noon and it's solar angle seems to be more similar compared to overhead light in the evening. On the other hand, season plays in as well.
If your reading with low intensity light around you ( like candle light you mentioned ) would nt it affect your eyes as it make the eyes to focus more on the object .....
I used white light 15 min, blue 15 and red 15, i slept very bad my brain was over stimulated. But i felt so good under The day time. But i could not get any deep sleep
You realize most people are not affected by this right? like why do we talk about blue light to begin with? Doesn't that mean there were flaws from the beginning with their studies, meaning that it was not a serious study. Why would they even come to the conclusion that blue light is the reason? So now, scientists say all lights has this effect and that makes it very interesting, considering every doctor has been saying you can read books instead if you want to fall asleep easier, but you know, reading books require lights also and I have never heard a person say turn off all your lights one hour before you go to to bed. and there has also been studies that show there's no difference in reading a real book or reading it on a tablet. They also say sleeping problems has become more common in society nowadays and laughably linking this to our electronics, but you see, I think they are missing the point, because we have been using electronics for quite some time now and we didn't have these problems until now. who didn't watch TV in the evening before going to bed with their family in the 90s? or who didnt read books in the past before falling asleep, and I think we can all agree that these has been a good way to relax and to wind down before going to bed. that makes it very clear, that for most people, light is not an issue for falling asleep and the increase in sleep problems are linked to other reasons. for example more stress and expectations in society. Increase in individualism probably hasn't been very beneficial for our mental well-being either, which result in bad sleep.
@@stephdow29 My family installed LED lights because it saves money or whatever. Man I think that’s what has been knocking my sleep down. Thankfully I have yellow lights in my room I didn’t allow them to add LED because I hate how bright it is. We have a salt lamp in the living room which is yellowy and you can dim it I think that’ll work better than LED at least.
If all bright light sources can disrupt your sleep, that means you will never be safe with just blue light blockers. Instead you'd need sunglasses more than anything else.
So apparently blue blockers don’t work well at night when there is bright light of any colour. But he also talks about how they will mess with your circadian rhythms if you wear them through the day, when the light is way brighter than any artificial light used at night. So they work only when you don’t want them to? 😅 he mustn’t realise that some blue blockers / night glasses restrict all light on the spectrum including red and yellow light. And also the fact that there is empirical evidence that blockers are effective. More clickbait, confirmation bias and pseudoscience from the Psudoman Lab! Many studies have shown that there are benefits of using blue blockers. Including: Harvard Medical School; University of Basel, Switzerland; and the Lighting Research Center at Rensselaer Polytechnic Institute.
This clip is from the Huberman Lab episode "Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing." The full episode can be found on RUclips here: ruclips.net/video/h2aWYjSA1Jc/видео.html
I've been applying the very low light advice in my night trips to the bathroom, even sitting to be in total darkness, and getting a much better sleep. I go back to sleep a lot faster and feel more rested in the morning.
waking up to pee is a big problem for sleep... it disrupts your sleep cicles... best thing is to stop drinking water 4h before going to bed and not wake up at night... thats a bigger problem for sleep than the lights
My last water is about 5 hours before sleep and my last meal is dried food.
So so so ressourcefull. Thank you so much for make science more accessible and for being so nuanced and precise in your communication. Really appreciated!
I try to remember to wear orange/amber safety glasses when driving at night. Helps noticeably and creates good nighttime contrast for safety.
Clear, practical tips for living better - as usual! Thank you!
Andrew, you are a treasure 💎 many blessings to you for all your efforts.
I use a program called f.lux on my PC for changing the brightness and colour range of my screen in keeping with circadian rhythms. I accidentally turned it off once quite late and nearly blinded myself with the normal screen brightness!
I need this
Is that the full spectrum at 6500k or is that 6500k of blue light ? On the toggle bar on flux
I put sunglasses on to go into a store at night as well. Actually any time I can when outside. At night when my kids are here, I have 2 smart lights that i set to a low brightness red which gives enough light to navigate to the bathroom.
IAM learning so much!! TY.
Hello and thank you for the science . Can you do an episode about vestibular system and dizziness and the other reasons of dizzines ??
If i study at night just with the desk lamp, how much time before going to bed should i turn the overhead lamp off? Thanks for the video!
best doctor
i brush my teeth with sunglasses on in the evening, i get mocked but also pretty good sleep
I think I’m going to use sunglasses as well. I wonder how long it’ll take to work I doubt my sleep will improve as I’ve tried everything but Imma cry if it does.
How many hours before sleep cutting screens and light?
I live in a studio and only have a north facing window- I also have tons of plants that I keep alive with high quality soft/warm grow lights. On overcast days-are those grow lights better than regular LEDs?
I read on an e-ink tablet, for the last couple of hours before I go to sleep. No blue light and I do sleep better.
Hey. What should you do if you want to take an evening walk and dont mess up melatonin and sleep because of street lights and other lights in the city? Should you wear sunglasses combined with blue blockers? How do we analyze that scenario?
I do. I clicked on this so he would answer the question but he is too controlled on what he’s allowed to say. Sad!
So do blue blocker glasses help or not??
So my question…what if you fall asleep just fine after using artificial light all night? Are we talking about just being able to go to sleep or the actual quality of sleep being affected??
Because it's a load of sh..
Quality.. just casue you fall asleep fine doesn't mean it's Quality sleep....he talks about this concept with caffeine....just cause you fall asleep fine and fast after ingesting caffein, does not give your brain good sleep since it's wide awake while you sleep
I sleep just fine, however my fitbit registers a marked increase in REM mostly but also deep sleep when I minimize light exposure in the evening. I dont know whether I actually feel this difference during the day...
@cameronjeaneska6341 wow great information
i used to fall asleep fine after using my pc at night and having overhead lights on, but now that im older, i definitely cannot. If you're still young (under 30) thats probably why
Such great advice!
If you live in a high latitude country and sunset is at 4pm.
Would it be best to put red lights on in the evening?
I was thinking what if I have UV full spectrum bulbs on till 6pm, and then use red lights till 10pm and blue blocking glasses that would be okay, hmmmm.
It's tricky
Just found you...thank you!!!
Thanks SO MUCH for the awesome info, most informative youtube channel I've found in ages!! ...will need to see if you have an audiobook though since a lot of your videos are mega long!! 🤯
I'm so p'd off with the council's blanket roll out of new exceptionally bright LED lights for both humans, plants and animals! I have to put up blackouts and wear an eye mask as they surround my house but no one seems to care they've replaced the old gentle ones!! Used to enjoy the moon and stars...can't now :(
I'm saving up to go and live a more simple life, yes, maybe in a cave and yes, defo away from masts and radiating towers and humans, if there's anywhere left on Earth lol ..."society" (or what's been pushed as 'good'/the 'norm' has gone nuts!
I'm EMF sensitive, my eyes, glands, mood, brain etc is defo affected by screens. Now I've developed tinnitus too... :( So need to see if you've made videos on any of those topics/WHY!! If any of you guys reading this can point to those, PLEASE DO! (eg maybe it's a nutritional or heavy metal imbalance, maybe it's my vegas nerve, maybe it's from bad posture IDK!) Xx
Waching before sleep 😀
But sunlight at noon and it's solar angle seems to be more similar compared to overhead light in the evening. On the other hand, season plays in as well.
A little bit of light comes through side of blind. Will that have an effect on melatonin?
Yes
If your reading with low intensity light around you ( like candle light you mentioned ) would nt it affect your eyes as it make the eyes to focus more on the object .....
I used white light 15 min, blue 15 and red 15, i slept very bad my brain was over stimulated. But i felt so good under The day time. But i could not get any deep sleep
You realize most people are not affected by this right?
like why do we talk about blue light to begin with? Doesn't that mean there were flaws from the beginning with their studies, meaning that it was not a serious study. Why would they even come to the conclusion that blue light is the reason?
So now, scientists say all lights has this effect and that makes it very interesting, considering every doctor has been saying you can read books instead if you want to fall asleep easier, but you know, reading books require lights also and I have never heard a person say turn off all your lights one hour before you go to to bed.
and there has also been studies that show there's no difference in reading a real book or reading it on a tablet.
They also say sleeping problems has become more common in society nowadays and laughably linking this to our electronics, but you see, I think they are missing the point, because we have been using electronics for quite some time now and we didn't have these problems until now. who didn't watch TV in the evening before going to bed with their family in the 90s? or who didnt read books in the past before falling asleep, and I think we can all agree that these has been a good way to relax and to wind down before going to bed.
that makes it very clear, that for most people, light is not an issue for falling asleep and the increase in sleep problems are linked to other reasons.
for example more stress and expectations in society. Increase in individualism probably hasn't been very beneficial for our mental well-being either, which result in bad sleep.
Because some people ARE affected by light exposure at night...
Bless you
can i use study lamps at night?
My wife can't sleep without ligth so i advice her to use 1.5 watts incandescent yellow lights i dont know if this idea is working
Old incandescent/filament much better than LED 👍
@@stephdow29 My family installed LED lights because it saves money or whatever. Man I think that’s what has been knocking my sleep down. Thankfully I have yellow lights in my room I didn’t allow them to add LED because I hate how bright it is. We have a salt lamp in the living room which is yellowy and you can dim it I think that’ll work better than LED at least.
Does avoiding bright artificial light also include reading books on the Kindle (I am only referring to the ink jet reader here, not the LCD ones)?
Yes.
@@tmp1111 What if you install f.lux or put it into night mode?
@@stephenhughes5156 I don't think it matters. It's about the visual stimulation from any light source
@@tmp1111 Well it's about the blue light mainly, which these things supposedly eliminate.
anyone have experience with blue light glasses?
Made me feel dizzy 2bh!
Yes they are great!
If all bright light sources can disrupt your sleep, that means you will never be safe with just blue light blockers. Instead you'd need sunglasses more than anything else.
moonlight.....
Tom segura in an other life
thanks you broke my wrong understanding
So apparently blue blockers don’t work well at night when there is bright light of any colour. But he also talks about how they will mess with your circadian rhythms if you wear them through the day, when the light is way brighter than any artificial light used at night. So they work only when you don’t want them to? 😅 he mustn’t realise that some blue blockers / night glasses restrict all light on the spectrum including red and yellow light. And also the fact that there is empirical evidence that blockers are effective.
More clickbait, confirmation bias and pseudoscience from the Psudoman Lab!
Many studies have shown that there are benefits of using blue blockers. Including:
Harvard Medical School; University of Basel, Switzerland; and the Lighting Research Center at Rensselaer Polytechnic Institute.
could you link those studies?
💜💜💜
What if your a bartender who works til 1am
Quit🤣
You're screwed.
♥️
👏🙂
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