Hello you savages. Watch the full episdoe with Dr Andrew Huberman here: ruclips.net/video/PbXjK-F-5so/видео.html! Get a 20% discount on Nomatic’s amazing luggage at nomatic.com/modernwisdom
I'm kinda confused. You say the full episode goes live on Monday but at the end of the video you point to a video that was 10 months ago? Is there a new podcast episode with @hubermanlab coming on Monday and you'll update the link once is out?
Loool- I have three kids and I currently wake up at 12, 3 and 5 am. For the teething 16 month old. When she decides to sleep through though, I get amazing sleep and naturally wake up at 6. The older kids usually sleep through until 7 or 8, so that’s nice.
1. Set alarm for 5 A.M. 2. Sunlight exposure. 3. Light exercise. 4. Caffeine + Breakfast. 5. Social Interaction. 6. Late sunlight exposure. (It'll be miserable but try your best not to sleep during the day. It'll be fine soon.)
I have a 2.5 hour nap when I get home from work most days. Then I generally sleep for 5 hours at night before waking up at 5am to go to work. The reason why is it helps me function when I get called into work at midnight and get stuck working all night long after working a 12+ hour day shift.
2 weeks ago, I woke up at 4am for no reason and could not go to bed. I then rolled around in bed until 5am before I realized I wasn’t going to fall back asleep. I said “fuck it” and went to the gym at 5:30am to get a workout in before work. I’ve now been doing that everyday since, and I can’t see myself stopping.
@@CC-mr5xqI've found 6am is easier to manage the social life because it sees you in bed around 10pm. You're not going clubbing with a 10pm bedtime but you can still catchup after work for dinner or drinks. I will allow myself 1 social occassion that keeps me up past 10pm per month but don't let yourself sleep in past 8am the next day and immediately go back to 6am wakeups.
I went from night owl (sleep 3am-11am)to early bird (sleep 8pm-4am) in one day because I would get fired if I didn't. Worked out great. I find no caffeine works best for me.
I’m in the army, father and husband, part time teacher/coach for teenagers. I’ve struggled with consistency in my sleep routine. When I trip out of town for work for several days, I focus on resetting my sleep cycle earlier in the morning. Getting past the first few days and being disciplined with light pollution/exposure has made an incredible impact on this routine.
I started off using red lense glasses in the evening 1hr before bed. That along with a very small dose of melatonin (1mg) helps me reinforce a specific bed time. It worked so well I ended up buying multicolor LED light bulbs. Now all my lights turn red at 10% brightness automatically every day at 9pm. That signals it's time to put away my phone, brush teeth, etc to get ready for bed. I work as an engineer that has to work both days and nights at random times because a lot of my work needs to be performed during a midnight maintenance window (12am-6am). Everything Huberman mentioned is stuff I figured out on my own and practiced for about 10yrs. So I can confirm it all works.
Out of necessity we had to start walking our dog several times a day. This meant 5:40 every morning I was walking with my husband before the kids got up. Hilariously that one simple thing is a habit/routine that has changed so much. I am ready to go for the day when I get back, refreshed, awake, and excited for the day. So cool how much walking outside right away in the morning can change the trajectory!
light and exercise are a yes for me and certainly work outs which really gets you going and you have to force yourself into it to start with, talking to people are a no. I do not like to have conversations in the morning (difficult with a family)
bro you gotta do one of these with a bunch of speakers and get each other’s thoughts and feedback on each other that would be so entertaining like a group podcast and ask them what they think abt something
this couldn't have come at a better time, I returned from a vacation abroad and am still jet lagged one week later.. I went to bed at 11 AM yesterday and felt so dejected when I woke up and realized I missed the entire day.
All I had to learn was sitting up rather than continuing to lay down. No brainer, but depressive thinking wasn't allowing me to get up at all. Knowing the impacts physiology of sitting up vs laying down helped out too (thanks to Dr. Huberman). He's not perfect (ahem-- his love life) , but knows a lot!
I was a "night owl" for the first 15 or so years of my adult life, until it made me so unhealthy from sleep deprivation, I had to make a radical change. I learned to reprogram my brain, hormones, and habit to the default healthy morning riser. I've been healthy and happy for many years since.
same here 😉 I thought what on earth he is talking about... I usually waking up at 4-30 am and living in the UK...and sun especially in winter 😅 maybe he live in california
In his podcasts he says that you can start the “cyrcadian timer” just by putting on artificial lights in your home. Alternatively you can buy a bright light generator (like a light ring, or a light thats specifically made to simulate morning sun, tho they are expensive).
This is groundbreaking. I thought that Dr. Michael Breuss said that you couldn't switch. Since then I lived as a bear sleep chronotype, but I'm definitely going to try this. Thanks so much for sharing!
@@mohammadtamim3732 yes and I did like it. It was very hard at the beginning, but it got better everyday, like a jetlag. However, it didn't make much sense for me because my goal this year is to work on my career as a techno dj and producer, which I do at nighttime. If my goal would be to go all-in on my health, I will try the early morning routine again, but for now it makes way more sense to be awake late at night, after my day job and when the techno parties are.
The biggest obstacle that I needed to overcome was going to bed early and saying no to late hangouts. Once i got over that over that, I've been making up usually at around 5:20
I’ve been waking up with no alarm at 4 am every morning. Rested and ready to go! It’s a bit annoying on the weekends but I like being up early. All it took is 2 simple steps. Not easy but simple. ❤
Muslims have a morning prayer right before sunrise which is pretty cool because it makes you get out of bed and move your body, get some social interaction at the mosque and catch some sunlight on the way back.
All 3 of the abrahamic religions are suppose to pray at least 3 times a day. Jews and Christian’s do morning prayer too. And afternoon prayer. And night prayer.
You wait until there's sunlight. I wake up 4-5am. Meditate for an hour, sometimes journal and chill outside if it's still dark and observe my habits, the things around me and when the sun starts coming up I go for a walk.
Andrew left out one important thing: Get a cat. He'll be waking you up at 5 every morning meowing next to his bowl that still has cat food from the day before.
I feel like crap every morning all my life. It's getting worse the older I get. If I wake up early for work I get tired more near the end of the day. I'm almost 52 years old now....I also have a 6 year old husky who tries to get me up too. When I was young I use to say the old skit from the movie "Road House" "I will get all the rest when I'm dead doc" Sam Elliott..
*pro-tip - to assist in reducing light from your phone in the evenings you can enable an accessibility shortcut in your phone settings (iPhones) and make it so that your phone screen goes all red and the white point brightness is reduced. This helps me immensely.
After working nights for several years I thought when I switched to dayshift I would feel great and healthy. I started going to sleep by 9 or 10 and waking up at 5AM. Felt terrrrible for about 6-8 months. Circadian rhythm finally switched to feel normal again. But still, if I ever pick up a night shift randomly, it’s like my body switches right back to night schedule and I wanna sleep till noon for about the next week.
Main objective - To train the circadian clock to be alerted at a certain time of day and make you wake up without a damn alarm A. Seeing light at the time you want to wake up B. physical exercise at that time (most affective) C. Social interaction at that time
8:42 “If you’re not in a place like Iceland” - I feel attacked 😂 Or maybe I feel seen because it is really challenging to wake up early here but I think it’s mostly due to my terrible lack of judgement and disciple between 16-22:00…
One part is missing - if someone is a Night Owl, would shifting circadian rhythm by five or six hours not affect their overall wellbeing, if they are supposedly genetically adapted to one specific scenario?
exactly this. also, a lot of night owl types are also not neurotypical, so that also comes heavily into play here. this advice is definitely not geared toward people like me who have severe adhd and are ten times more likely to be diagnosed with a sleep disorder (ex: circadian delay disorder).
It's true! I was a morning person, but ever since I changed my job, everything shifted and now I'm definitely a night owl. When I take some time off and spend more time outside my sleep schedule changes back to more a morning type.
I recently found out that going to bed at fixed hours makes you wake up early, the only thing you need is regularity and enough sleep. As soon as your rhythm is synced (centered around) with the sun, you will wake up by yourself always at the same time (+-15min), there is nothing painful or difficult. All my life I've had a lack of sleep. One thing that helps is to not do anything exciting 30/60min before going to bed. I don't think that you need to wake up at 5AM to make it work, anything between 5AM and 8AM is fine.
😃🌞I would say that we should not underestimate the importance of waking up early. It really is something that can transform our routine for the better.
Always used to get bullied in school so my memory of morning is associated with the anxiety of going to school. 20 years later, now whenever i wake up and try to do anything early morning, i feel some of it still. I pray and go to gym but can't go to work for some reason early. I delay going to work
have you tried switching your sleep schedule and stick to it consistently for a period of time? I also really struggled waking up early and being productive but i’ve finally got the hang of it after doing it for 30 days straight. I used a journal to keep myself accountable and stay on track. Key is to stay consistent and go to bed around the same time every night.
@@MagicPants647 Of course. I went to grade school for 18 years lol. Then did a 2 year medical program.... Then got a full time job. No schedule repetition, blue light glasses, melatonin dosing, etc helps unfortunately. When I was a baby they kept doing tests on me thinking I was in pain bc I wouldn't sleep. By 16 I had already done multiple sleep studies. I was given OTC and RX meds to help get me through grade school. Struggled immensely as an adult. Then embraced it and got a night shift; which completely changed my life. Years later, the 23&me data confirmed what I already knew.
Thats great, but I still have to get out of bed to get outside to see light. How do you get out of bed in the first place is what i thought he was going to help with
You have to genuinely want to get out of bed. If you can’t think of a reason then it won’t work. My reasoning was that is been snoozing my whole life and it wasn’t working for me and making me depressed. So each morning I was hit with a thought of “if I don’t get up nothings gonna change, I need to do this”
Haven't watched the video yet - saw the title and thought, crap, easy answer. Get a house cat. You'll never have any trouble waking up early! 😂 (I'm talking EARLY!)
Rick rubín said it many times that he used to wake at noon and staying up all night, until Phil Maffetone said to him to wake up and straight away go outside for sunlight, that was it!
Also, if you plan to start your 5 AM Jocko protocol, go to bed a 1-2 hours earlier than usual the first time. That way it;s stress free.(and stick to one protocol at a time).
So I can agree with everything he's saying EXCEPT exercising in the morning. I don't have time to workout in the morning so I'd rather workout after work
Can confirm, i am genetically geared toward nightowl and i moved some plants and the auto on for the lights and im at least awake even if i still dont get out of bed immediately
I hope this works for some people. I have tried all of the tricks to become a "morning person." This was not good for my mental or emotional health. I could not sleep at night no matter what I did, and I still was waking up early to feel better, to be healthier and happier. I ended up becoming ill and could not work for 5 years due to exhaustion. There is nothing wrong with being a night person. I'm glad he mentioned us and the genetics. I have always been this way and I've met a few others who are truly night people. I go to bed at 3am and wake up naturally around 10 to 11 am. It takes me a couple of hours to get going. My mind works better at night, I'm not as impulsive, and I look way better! Caffeine does not work for me. I crash and it gives me anxiety. There are plenty of night people who are healthy and lead successful lives. Elon Musk is one of them:). Humans are not all the same and not everything works for all of us. I would love to see you do a show on night people and the genetics. People need to be aware so there's not such a stigma due to lack of knowledge. Thank you for the video.
I'm trying to wake up early every day, yesterday I spelt at 11 but today I woke up at 7:30, I wanted to wake-up at 5:30 but I just hit the snooze button. I then realised I must see Andrew's take on this topic
Yeah. I know it’s not the best thing to take up your phone while still in bed but just staring at something for about 5 minutes wakes me up. There is no chance to get sunlight even at 9 am here in northern europe
If there is no sunlight until 0830 in the morning. What can I do to wake up bright and feel ready for the day? (Live in Norway) the sun goes down before 0430 in the afternoon
I'm night person and i love that but i wanna change to be morning person because I have many reason to become morning person.Thank you for your advice .I work hard of my self to be morning person.i well back after 3 days and tell them to reselt
This is great if you sleep alone and have control over your own schedule. This doesn't help for those of us that co-sleep with partners. My SO is an early riser and I'm a natural night owl, which means that either I'd go to bed later (waking him up and missing out on time together before falling asleep) or earlier (where I'm tossing and turning for hours). Genuinely don't know what the answer is here. Would love to exercise in the morning, but I'd literally be sacrificing sleep to do so. It's taken my whole life to finally fall asleep around midnight.
I have heard good feedback from couples who have tried a "sleep divorce". It means they either sleep in different rooms or on different beds so disruptions are minimised.
Four score and seven years ago our fathers brought forth in this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
Completely agree on dogs counting as a social interaction... My pitbull loves to walk for a while in the morning but not when sun is down, we both sleep like heros
@@emadjamali7365 well yeah but still no sunlight, by the logic explained here it would mean it shifts back. That has been my experience. I have no issue getting up early in the summer, as soon as it gets dark though
@@Carma123 I agree but my point was that huberman keeps telling people to view sunlight becuase these artificial lights have fewer lux than the real sun. But there is no sun at 5:30 which means your rhythm shifts back. Thats whats bothering me and the lights are a somewhat mediocre solution at least in my experience. They help a little
@@damens-xn9puhe has spoken about this before. He says use artificial light. When the sun comes out, go outside. In the winter you will not see the sun directly in the morning however all you need is the light coming from the sun.
So what did humans do before we learned to brew coffee? I love coffee, but you can achieve natural, healthy morning ease of life by doing the light exposure, exercise, uniform wake times (weekend included), roughly uniform sleep times, no screens within 1-2 hours of bed, no late eating, little to zero alcohol (on any night you actually want good sleep), and no caffeine after noon.
Andrew is highly bias when talking about coffee. He picks and chooses which data to talk about and a bias as he drinks coffee and when you hear him talk bout it, he clearly sounds like an addict. “I can’t do what I need to do before I have my morning coffee” - Andrew huberman. Words of an addict
Process- A. Set the alarm for 5 am not matter what time you went to sleep that night, get up and do the 4 things Andrew described Food and caffeine are optional Yes there is only one step Do this for 3 days no compromise*
Yes. I wake up at 5.00 and then trying to find what to do for 2 hours in order to let my whole family have their rest. And all morning productivity disappeared. The quietest thing I am able to do is scrolling the phone under the bed cover.
Get chickens. Or get an alarm clock? I go to bed at 9pm to read, asleep by 9:30pm. Awake at 5am for coffee, reading/praying (my holy hour), and ready for the day at 6am.
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](/img/tr.png)
Hello you savages. Watch the full episdoe with Dr Andrew Huberman here: ruclips.net/video/PbXjK-F-5so/видео.html! Get a 20% discount on Nomatic’s amazing luggage at nomatic.com/modernwisdom
The monday morning modern wisdom drops are my favorite way to kick off the week.
I'm kinda confused. You say the full episode goes live on Monday but at the end of the video you point to a video that was 10 months ago? Is there a new podcast episode with @hubermanlab coming on Monday and you'll update the link once is out?
It's VERY simple to do. Just have a kid or two. You'll be up at 4-5 am every day for the next 5-10 years. Thank you for attending my TED talk.
😂😂
My mom use to tell me this😂
Loool- I have three kids and I currently wake up at 12, 3 and 5 am. For the teething 16 month old. When she decides to sleep through though, I get amazing sleep and naturally wake up at 6. The older kids usually sleep through until 7 or 8, so that’s nice.
No Q&A?
@@thetroytroycan No time for Q&A - have to sleep when possible.
Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day
This has been what I have felt every morning for 35 years since I had my first child.
😂😂😂😂
Bahahahahahah
@@FemaleMatters 🤣🤣🤣 Same here.
1. Set alarm for 5 A.M.
2. Sunlight exposure.
3. Light exercise.
4. Caffeine + Breakfast.
5. Social Interaction.
6. Late sunlight exposure.
(It'll be miserable but try your best not to sleep during the day. It'll be fine soon.)
2. Everyone living north of spain, 7 months a year 😢
Thank you.
There is no sun at 5am. Is there an artificial way to get the light you need?
I have a 2.5 hour nap when I get home from work most days. Then I generally sleep for 5 hours at night before waking up at 5am to go to work. The reason why is it helps me function when I get called into work at midnight and get stuck working all night long after working a 12+ hour day shift.
@@BrittabaMaybe look into red light therapy?
2 weeks ago, I woke up at 4am for no reason and could not go to bed. I then rolled around in bed until 5am before I realized I wasn’t going to fall back asleep. I said “fuck it” and went to the gym at 5:30am to get a workout in before work. I’ve now been doing that everyday since, and I can’t see myself stopping.
What time u go to sleep ?
@@satyamdwivedi25188 hours or something before but you already knew that, stop procrastinating
Can you still have a social life and go to bed that early?
It's definitely a life changing way of living 🌄 Did something similar 10 years ago and never looked back 🔥🚶♂️
@@CC-mr5xqI've found 6am is easier to manage the social life because it sees you in bed around 10pm. You're not going clubbing with a 10pm bedtime but you can still catchup after work for dinner or drinks. I will allow myself 1 social occassion that keeps me up past 10pm per month but don't let yourself sleep in past 8am the next day and immediately go back to 6am wakeups.
Chris is on a run right now with all of these heavy hitters
Or just watch the Huberman lab as this channel just parrots that channel. No added value
I went from night owl (sleep 3am-11am)to early bird (sleep 8pm-4am) in one day because I would get fired if I didn't.
Worked out great.
I find no caffeine works best for me.
lol
This is almost the exact scenario I had recently lol
You give me hope.
hahahahaha
I’m in the army, father and husband, part time teacher/coach for teenagers. I’ve struggled with consistency in my sleep routine. When I trip out of town for work for several days, I focus on resetting my sleep cycle earlier in the morning. Getting past the first few days and being disciplined with light pollution/exposure has made an incredible impact on this routine.
I started off using red lense glasses in the evening 1hr before bed. That along with a very small dose of melatonin (1mg) helps me reinforce a specific bed time. It worked so well I ended up buying multicolor LED light bulbs. Now all my lights turn red at 10% brightness automatically every day at 9pm. That signals it's time to put away my phone, brush teeth, etc to get ready for bed. I work as an engineer that has to work both days and nights at random times because a lot of my work needs to be performed during a midnight maintenance window (12am-6am). Everything Huberman mentioned is stuff I figured out on my own and practiced for about 10yrs. So I can confirm it all works.
Out of necessity we had to start walking our dog several times a day. This meant 5:40 every morning I was walking with my husband before the kids got up. Hilariously that one simple thing is a habit/routine that has changed so much. I am ready to go for the day when I get back, refreshed, awake, and excited for the day. So cool how much walking outside right away in the morning can change the trajectory!
Looking forward to watch the whole episode. You two are the only ones i follow and love almost every episodes of. Great content.
light and exercise are a yes for me and certainly work outs which really gets you going and you have to force yourself into it to start with, talking to people are a no. I do not like to have conversations in the morning (difficult with a family)
I don’t think it’s about talking to people in the morning, it’s more about talking to people at more or less the same time(s) every day
Same! I don’t want to see or speak to anyone until 1pm at least
bro you gotta do one of these with a bunch of speakers and get each other’s thoughts and feedback on each other that would be so entertaining like a group podcast and ask them what they think abt something
this couldn't have come at a better time, I returned from a vacation abroad and am still jet lagged one week later.. I went to bed at 11 AM yesterday and felt so dejected when I woke up and realized I missed the entire day.
All I had to learn was sitting up rather than continuing to lay down. No brainer, but depressive thinking wasn't allowing me to get up at all.
Knowing the impacts physiology of sitting up vs laying down helped out too (thanks to Dr. Huberman).
He's not perfect (ahem-- his love life) , but knows a lot!
I was a "night owl" for the first 15 or so years of my adult life, until it made me so unhealthy from sleep deprivation, I had to make a radical change. I learned to reprogram my brain, hormones, and habit to the default healthy morning riser. I've been healthy and happy for many years since.
How to do that
Get up at 5am and look at the sun…. Uh??? I can’t be the only one here thinking this
same here 😉 I thought what on earth he is talking about... I usually waking up at 4-30 am and living in the UK...and sun especially in winter 😅 maybe he live in california
I also had the same thought! If you’re up before the sun, how is that going to help you get up earlier?
@@ingadaxnerova6005 sun isn't up at 5am in winter even in california. get a 10k lumen light
In his podcasts he says that you can start the “cyrcadian timer” just by putting on artificial lights in your home. Alternatively you can buy a bright light generator (like a light ring, or a light thats specifically made to simulate morning sun, tho they are expensive).
Two years getting up for work for 8am start.
Felt ill every single day.
11am wake up is the best.
You’re complaining about a 8am start? That’s late for the average working individual. Felt ill everyday, you’re joking right?
I'm a simple men, i see Andrew i click
That makes us two simple men
This is groundbreaking. I thought that Dr. Michael Breuss said that you couldn't switch. Since then I lived as a bear sleep chronotype, but I'm definitely going to try this. Thanks so much for sharing!
Did you try?
@@mohammadtamim3732 yes and I did like it. It was very hard at the beginning, but it got better everyday, like a jetlag. However, it didn't make much sense for me because my goal this year is to work on my career as a techno dj and producer, which I do at nighttime. If my goal would be to go all-in on my health, I will try the early morning routine again, but for now it makes way more sense to be awake late at night, after my day job and when the techno parties are.
My winters changed once I became a morning person and went to bed earlier! Gym and first chair is better than lift lines and more sleep. 😂
The biggest obstacle that I needed to overcome was going to bed early and saying no to late hangouts. Once i got over that over that, I've been making up usually at around 5:20
I’ve been waking up with no alarm at 4 am every morning. Rested and ready to go! It’s a bit annoying on the weekends but I like being up early. All it took is 2 simple steps. Not easy but simple. ❤
What were the 2 steps?
@@panorama1081. Wake up 2. Don’t go back to sleep
This sunlight+morning workout trick worked so great i started to get sleepy at 8 pm on the very first day
Brilliant!! Andrew is so awesome!! I can't wait to see the whole interview!!
Muslims have a morning prayer right before sunrise which is pretty cool because it makes you get out of bed and move your body, get some social interaction at the mosque and catch some sunlight on the way back.
All 3 of the abrahamic religions are suppose to pray at least 3 times a day.
Jews and Christian’s do morning prayer too. And afternoon prayer. And night prayer.
Most Muslims don’t go to a mosque for morning prayer. They do it right next to their bed then go back to sleep.
How can you get light exposure if it's dark out at 5 am
I bought a cheap light bar on Amazon.
Turn on the light in your room right after your alarm goes off or turn on a flashlight and leave it shining at you?
You wait until there's sunlight. I wake up 4-5am. Meditate for an hour, sometimes journal and chill outside if it's still dark and observe my habits, the things around me and when the sun starts coming up I go for a walk.
This is pretty much exactly how i did it. The first couple of days are the hardest.
I’m watching this at 9:52pm, I slept during the day but I’m going to try this, should be fun. You got this guys 💪
1. Excerice
2 light
3 social interaction
4. Eat and or coffee
Andrew left out one important thing: Get a cat. He'll be waking you up at 5 every morning meowing next to his bowl that still has cat food from the day before.
lol my cat wakes me up at friggin' 5am
😂
Hahahahaha mine got me up at 4am today.... 😂 😂
Cat protocol
I feel like crap every morning all my life. It's getting worse the older I get. If I wake up early for work I get tired more near the end of the day. I'm almost 52 years old now....I also have a 6 year old husky who tries to get me up too. When I was young I use to say the old skit from the movie "Road House" "I will get all the rest when I'm dead doc" Sam Elliott..
i live in finland so morning sunlight most of the year is out of question lol, we fix that with coffee
*pro-tip - to assist in reducing light from your phone in the evenings you can enable an accessibility shortcut in your phone settings (iPhones) and make it so that your phone screen goes all red and the white point brightness is reduced. This helps me immensely.
After working nights for several years I thought when I switched to dayshift I would feel great and healthy.
I started going to sleep by 9 or 10 and waking up at 5AM.
Felt terrrrible for about 6-8 months.
Circadian rhythm finally switched to feel normal again.
But still, if I ever pick up a night shift randomly, it’s like my body switches right back to night schedule and I wanna sleep till noon for about the next week.
Thanks to dogs counting as social interaction, I got all of this covered 💪
Huberman has been getting a lot of crap lately from other RUclipsrs, but my life has only improved after listening to him.
Same.
Keep on rockin'! 🤘
Ya he's getting crap for his personal life which honestly is none of my business. His podcast is amazingly informative, and I won't stop watching it.
Hang on, what other RUclipsrs are giving him shit?!
@@jamessaltlife The most recent one was a guest on Doctor Mike’s channel. I trust Huberman’s professionalism
@@MelFlagg Yep I won’t stop watching neither. I applied his protocols for better sleep and I literally got results in a week
very good background for podcasts. i like it!
Hey Chris. Just wanted to say thanks.
Watching this at 4 am should help👍
U are doing great work bro keep going forward❤Chris
Main objective -
To train the circadian clock to be alerted at a certain time of day and make you wake up without a damn alarm
A. Seeing light at the time you want to wake up
B. physical exercise at that time (most affective)
C. Social interaction at that time
8:42 “If you’re not in a place like Iceland” - I feel attacked 😂
Or maybe I feel seen because it is really challenging to wake up early here but I think it’s mostly due to my terrible lack of judgement and disciple between 16-22:00…
One part is missing - if someone is a Night Owl, would shifting circadian rhythm by five or six hours not affect their overall wellbeing, if they are supposedly genetically adapted to one specific scenario?
Yes...
exactly this. also, a lot of night owl types are also not neurotypical, so that also comes heavily into play here. this advice is definitely not geared toward people like me who have severe adhd and are ten times more likely to be diagnosed with a sleep disorder (ex: circadian delay disorder).
It's true! I was a morning person, but ever since I changed my job, everything shifted and now I'm definitely a night owl. When I take some time off and spend more time outside my sleep schedule changes back to more a morning type.
I recently found out that going to bed at fixed hours makes you wake up early, the only thing you need is regularity and enough sleep. As soon as your rhythm is synced (centered around) with the sun, you will wake up by yourself always at the same time (+-15min), there is nothing painful or difficult. All my life I've had a lack of sleep. One thing that helps is to not do anything exciting 30/60min before going to bed. I don't think that you need to wake up at 5AM to make it work, anything between 5AM and 8AM is fine.
Basically, wake up (something you don't want to do) to do shit I don't want to do. None of this is going to get my head off the pillow.
😃🌞I would say that we should not underestimate the importance of waking up early. It really is something that can transform our routine for the better.
Living in the north, you could be waiting until 8am or later to see the sun for months at a time. Whats the hack for that?
Great check-list for jet-lag, too. (Will cross 7 time zones later today, so this is on my mind....)
Always used to get bullied in school so my memory of morning is associated with the anxiety of going to school. 20 years later, now whenever i wake up and try to do anything early morning, i feel some of it still. I pray and go to gym but can't go to work for some reason early. I delay going to work
Watching this at 12:38 from tomorrow literally (woke up at 18:00 yesterday)
Great! A question: If my aim is getting up before sunrise, is viewing other kind of bright light then helpful too?
I live in Sweden and in winter it's almost dark the whole day😅
Can I mix ambient tracks that don't have a tempo with the programme?
I'm one of those genetic "night owls."
I'd pay a lot of money to be able to change it.
People don't understand how debilitating it is.
If you watched Huberman's episode with Samer Hattar, you will have doubts about the night owl/early bird theory.
@@tervanruth6024 🤦♀️
have you tried switching your sleep schedule and stick to it consistently for a period of time? I also really struggled waking up early and being productive but i’ve finally got the hang of it after doing it for 30 days straight. I used a journal to keep myself accountable and stay on track. Key is to stay consistent and go to bed around the same time every night.
I laughed when he said by day 3 you would feel alert at 5 am. I have never felt alert at 7, let alone 5. It doesn't matter how early I get to bed.
@@MagicPants647 Of course. I went to grade school for 18 years lol. Then did a 2 year medical program.... Then got a full time job. No schedule repetition, blue light glasses, melatonin dosing, etc helps unfortunately.
When I was a baby they kept doing tests on me thinking I was in pain bc I wouldn't sleep. By 16 I had already done multiple sleep studies. I was given OTC and RX meds to help get me through grade school. Struggled immensely as an adult. Then embraced it and got a night shift; which completely changed my life. Years later, the 23&me data confirmed what I already knew.
this is why hoarah loux is my favorite boss bro! God bless
Great video
When waking up at 5:00am or even 6:00 or 7:00 in Michigan it is dark. So how do I get sunlight early?
fantastic podcast
Thats great, but I still have to get out of bed to get outside to see light. How do you get out of bed in the first place is what i thought he was going to help with
Physical loud alarm clock placed at the opposite of yourself in your room , I haven't missed a single 5.30am wake-up call since February
You have to genuinely want to get out of bed. If you can’t think of a reason then it won’t work.
My reasoning was that is been snoozing my whole life and it wasn’t working for me and making me depressed. So each morning I was hit with a thought of “if I don’t get up nothings gonna change, I need to do this”
Timely podcast. Trying to get my husband to adjust his sleep cycle. Good sleep hacks
actually did this by accident because of jet lag. worked very well.
Amazing cinematography! Would love to see the bts lighting setup on this podcast 😍
Haven't watched the video yet - saw the title and thought, crap, easy answer. Get a house cat. You'll never have any trouble waking up early! 😂 (I'm talking EARLY!)
8:07 NIGHT PERSON 💙
Rick rubín said it many times that he used to wake at noon and staying up all night, until Phil Maffetone said to him to wake up and straight away go outside for sunlight, that was it!
@1:49 what if I live in Scotland?
Spend more time oustide during the morning hours and add the other factors as exercices. Scotland is awesome btw
Artificial light works
You’re cooked
“When in doubt drink iron bru” - Scottish folklore
Irnnn
Also, if you plan to start your 5 AM Jocko protocol, go to bed a 1-2 hours earlier than usual the first time. That way it;s stress free.(and stick to one protocol at a time).
So I can agree with everything he's saying EXCEPT exercising in the morning. I don't have time to workout in the morning so I'd rather workout after work
In Poland for 7-8 months there is no sun at 6am. What should I do?
Can confirm, i am genetically geared toward nightowl and i moved some plants and the auto on for the lights and im at least awake even if i still dont get out of bed immediately
I hope this works for some people. I have tried all of the tricks to become a "morning person." This was not good for my mental or emotional health. I could not sleep at night no matter what I did, and I still was waking up early to feel better, to be healthier and happier. I ended up becoming ill and could not work for 5 years due to exhaustion.
There is nothing wrong with being a night person. I'm glad he mentioned us and the genetics. I have always been this way and I've met a few others who are truly night people.
I go to bed at 3am and wake up naturally around 10 to 11 am. It takes me a couple of hours to get going. My mind works better at night, I'm not as impulsive, and I look way better! Caffeine does not work for me. I crash and it gives me anxiety.
There are plenty of night people who are healthy and lead successful lives. Elon Musk is one of them:).
Humans are not all the same and not everything works for all of us.
I would love to see you do a show on night people and the genetics.
People need to be aware so there's not such a stigma due to lack of knowledge.
Thank you for the video.
I'm trying to wake up early every day, yesterday I spelt at 11 but today I woke up at 7:30, I wanted to wake-up at 5:30 but I just hit the snooze button. I then realised I must see Andrew's take on this topic
The sun isn’t up at 5am…
Ya Exactly, he doesn’t address that.
Alaska would like to have a word with you
He said bright light, then used the sun as an example
Yeah. I know it’s not the best thing to take up your phone while still in bed but just staring at something for about 5 minutes wakes me up. There is no chance to get sunlight even at 9 am here in northern europe
My question is how to get up from the bed to see the sunlight or exercise or jumping I can't the very beginning step.
If there is no sunlight until 0830 in the morning. What can I do to wake up bright and feel ready for the day? (Live in Norway) the sun goes down before 0430 in the afternoon
I'm night person and i love that but i wanna change to be morning person because I have many reason to become morning person.Thank you for your advice .I work hard of my self to be morning person.i well back after 3 days and tell them to reselt
This is great if you sleep alone and have control over your own schedule. This doesn't help for those of us that co-sleep with partners. My SO is an early riser and I'm a natural night owl, which means that either I'd go to bed later (waking him up and missing out on time together before falling asleep) or earlier (where I'm tossing and turning for hours). Genuinely don't know what the answer is here. Would love to exercise in the morning, but I'd literally be sacrificing sleep to do so. It's taken my whole life to finally fall asleep around midnight.
I have heard good feedback from couples who have tried a "sleep divorce". It means they either sleep in different rooms or on different beds so disruptions are minimised.
That’s like the biggest factor in failed relationships. The answer is to get separate bedrooms.
Mathew walker talks about this on DOAC
My only thing is that it is really dark at 5 what is the best alternative to sunlight
Getting more in touch with neature...who woulda thunk
My question is what if you want to wake up before the sun comes up? Sunrise here in FL is 6:45am.
Then turn on artificial lights as much as you can and exercise a bit when you do.. when it rises go for a walk to get that sunlight as well
How do you turn this around? I don’t want to wake up at 4:30-5:00am every morning, I haven’t slept in in like 10 years …
Four score and seven years ago our fathers brought forth in this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
Me, watching this video at almost 1:30 in the morning doing emails and paperwork... "This looks like a video I should watch"... 😂😂
Completely agree on dogs counting as a social interaction... My pitbull loves to walk for a while in the morning but not when sun is down, we both sleep like heros
So, if its Winter, how do I view sunlight at 5:30. Thats something that is never discussed
shift your sleep schedule in summer and continue it for winter.
@@emadjamali7365 well yeah but still no sunlight, by the logic explained here it would mean it shifts back. That has been my experience. I have no issue getting up early in the summer, as soon as it gets dark though
@@Carma123 I agree but my point was that huberman keeps telling people to view sunlight becuase these artificial lights have fewer lux than the real sun. But there is no sun at 5:30 which means your rhythm shifts back. Thats whats bothering me and the lights are a somewhat mediocre solution at least in my experience. They help a little
@@damens-xn9puhe has spoken about this before.
He says use artificial light.
When the sun comes out, go outside. In the winter you will not see the sun directly in the morning however all you need is the light coming from the sun.
Very interesting. Thou silly selling commercial at end was Annoying 🙄 . From A Night 🦉 Owl 😁🤣
What do you do in the morning when it is fall/winter and the sun doesn’t come out until later in the day
This advice is great but not for most of us normal people. 😮
We just sleeper early like 8pm or 9pm and after we caught up with the sleep deficit, we automatically got up easier in the morning
So what did humans do before we learned to brew coffee? I love coffee, but you can achieve natural, healthy morning ease of life by doing the light exposure, exercise, uniform wake times (weekend included), roughly uniform sleep times, no screens within 1-2 hours of bed, no late eating, little to zero alcohol (on any night you actually want good sleep), and no caffeine after noon.
Andrew is highly bias when talking about coffee. He picks and chooses which data to talk about and a bias as he drinks coffee and when you hear him talk bout it, he clearly sounds like an addict.
“I can’t do what I need to do before I have my morning coffee” - Andrew huberman. Words of an addict
What if there is almost no sun like in my country (Belgium)?
How am I supposed to get outside for sun in the morning when sunrise after 7-8 am in fall and winter
How can we determine whether we have this genetic mutation called Polymorphism?
I’d love to know
It’s likely a gene mutation but I don’t know what the gene is called so you’d have to look yourself
Process-
A. Set the alarm for 5 am not matter what time you went to sleep that night, get up and do the 4 things Andrew described
Food and caffeine are optional
Yes there is only one step
Do this for 3 days no compromise*
Yes. I wake up at 5.00 and then trying to find what to do for 2 hours in order to let my whole family have their rest. And all morning productivity disappeared. The quietest thing I am able to do is scrolling the phone under the bed cover.
Get chickens. Or get an alarm clock? I go to bed at 9pm to read, asleep by 9:30pm. Awake at 5am for coffee, reading/praying (my holy hour), and ready for the day at 6am.
How to wake up early ☀️
1. Morning Sunlight
2. Exercise
3. Caffeine + Breakfast
4. Social Interaction
+ Evening sunlight
Shoot I got to beg at mid night ans wake up at 4:30. In truck by 5:10. At job site at 6:15 filling out permits. I’m
Miserable!!!!
What podcast is this from?