This is the second episode of Huberman Lab Essentials-short episodes (~30 minutes) that pull the essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday. And rest assured, our full-length episodes will still be released every Monday. Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title, and subscribe to our channel here on RUclips. Thank you for your interest in science! -- Andrew
You are my role model in science man. Really appreciate it ❤. As an ESL learner I should say, the shorter episodes are better in a sense that I can watch it again and again in order to digest all the invaluable information you share; the longer episodes are one of a kind though. I have to thank you for your interest in spreading all these scientific data so that we can apply them in our lives. Love from Iran🇮🇷.
I know you post a lot on ADHD as it is a good model for the neural systems in question (y'all are welcome for being the perfect model of disrupted neurodevelopment!), but every time I hear about sleep and light I think about dim light melatonin secretion onset (DLMO) and it's particular derangements in ADHD which make sleep onset so vexatious and AM awakening so aggravating. It would be interesting to talk about what to do when your SCN/Pineal likes to not respond to the sun going down? Tysm for all you do
yeah shorter versions are great for busy people. a while ago I realized it takes me so much time to listen to the long episodes so I decided to create 5-10 minutes summaries, only the takeaways
@ lol. Yes, even I figured that one out. Problem is I don’t get back to them. Life moves along. I have a family of 6, a full time job, a garden, chickens and a dog to keep me busy. I can imagine there’s tons of people more busy than I am who wouldn’t consider starting one of those long videos.
I've never had great sleep habits after working a night job 20 years ago. The past few years it got worse to a point I was getting 4-5hrs max all of 2023 and was at a breaking point until I found your sleep education. It took implementing everything you taught to get my body to reset to healthy sleep patterns and have been getting 7-8 hrs almost every night for 9 months now. Its life changing and even if I don't follow every aspect I still get good sleep. Thanks!
@@victoribarbo2709 I say it started improving after a month. I think the main things were I limited my caffeine to 1 cup in the morning at 8am as I got 5-10 minutes outside, I tried not eat (or very little) after like 7pm plus my diet is very clean with no processed foods, and I started exercising 3-4 days a week (2 heavy days at the gym and 2 days just walking). I also started on the Theanine, Apigenin, and Magnesium Glycinate supplements 30 minutes before bed with a set bedtime of 10pm no matter what. I've tracked my sleep this entire time, at 2 months I was sleeping decent. 6 months in I don't even think about and if I don't exactly follow what I should I still sleep good since my body is on a good cycle though I try not to vary much.
I love the short format! The long ones are good, but are an intimidating commitment, in which I often pass by. With the short format, I don't have to understand molecular and cellular biology in order digest pertinent information. I am able to retain more understanding of what is being delivered. Thank you for these. They are an easy commitment. Please keep them coming! 🙏
Key takeaways 1. After waking up make sure you get sunlight, the little light at dawn works best, get that inside your eyes 2. If you can't take that light, artificial light will also work, especially high amounts of blue light in morning 3. Get the sunset light inside your eyes, and no artificial light here, especially blue 4. Avoid blue lights and alot of lights at night after 8pm and especially 11pm to 4 am , it has adverse effects 5. At night keeping lights below, ( like lower than your eyes, like on floor or small table) will work nicely 6.Naps are not necessary but its your choice and if you feel groggy after taking them than you have night sleep issue 7. NSDR works best enhancing a brain part ( I don't remember that) 8. To fall asleep focus on body (like breathing and relaxation)
Thank you! I love your full podcasts and still try to listen to all of them, but I don't always have time. These are concise and informative and are a great quick listen with actionable ideas.
Thank you so much for this essential info on light timing! I’ve been struggling with sleep and my immune system tanked on tour. I’m integrating these changes asap to reset. 🙏🏼
After listening to your Podcast and getting my life in order i dont find the time to listen to 2,5 hours specifics about sleep to boil it down on my own and maybe getting something wrong. This is great stuff
Thank you, Dr. Huberman, for sharing information on mastering sleep. Thank you also for making something so complicated and intricate so understandable. I am a Nanny with over 20 yrs experience and am transitioning to Newborn Care Specialist. And " sleep conditioning " of newborns and infants is an area I need to be very knowledgeable in. I really enjoy learning the detailed science behind sleep. I have made changes, as recommended by you in this podcast ( i.e. going outside at certain times of the day - light photons ) that have helped me to get better sleep. Thank you, thank you, thank you. You Rock!!
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
When can we talk about dreams? Since going carnivore my dream cycles are spectacular, easily recalled and I've even had several where I have gone back into deep sleep and then come back to the same dream, same place, same characters. It's mind-boggling and beautiful.
it's either a digestive issue with ur previous diet or its that in your previous diet, you took more amount of insulin sources (carbs from vegetarian food mostly) due to which the quality of your REM sleep (when u dream) got worse and overall sleep quality got worse as insulin reduces sleep quality , leading to less vivid dreams
Dear Prof.Dr. Huberman, thank you vety much for your efforts to educate us in our health. Now I see, that you reduced the length of your videos. I like very much your longer versions though. They are excellently structured, very thorough and very academic. Please, do not abandon your long versions❤❤❤❤❤ With admiration and in trust, Greetings from Germany😊
Thank you for making these highlight episode! I love your normal episodes as well😊 These Essentials ones are great though to send remember important facts and send to friends/family!
So, 1.) Wakeup closer to sunrise and go outside, ideally for ~30 minutes or so (or use artificial, sun mimicing lights when you wake up) 2.) Reduce brightness and amount of lights closer to bed time--usually around 12-14 hours after waking 3.) Get off that dang phone when its past 10/11PM 4.) If possible, try to have lights that turn on 30-60 minutes beforeyou wake 5.) Naps are good or bad dependent on if they make you feel good or not, listen to your body 6.) NSDR or other meditations can be used to train your body to increase sleepiness and/or wakefulness 7.) Get good exercise (weighted / cardio) and diet well. Specifically magnesium, theanine, and apigenin increase sleepiness--but apigenin lowers estrogen quite strongly.
The shorter content is so much more practical, with the multitude of content subjects I’m interested in versus the time I can allocate to watching the aforementioned, the longer videos sadly get passed by.
Andrew, this is epic, thank you for sharing. 👏🏼😎 In the hustle and grind world we live in, sleep 💤 is often underrated. Sleep is key to be able to grind and hustle with a clear mind and for overall health. 😊
I've been particularly interested in your women's health podcasts and listening to this (and others) had made me wonder about the postpartum experience. With the physiological changes that happen to a new mother, it'd be an interesting topic I'd love to know more about and could be a great one to cover! My first child is 4.5mo old and it's definitely been interesting first hand, and hearing stories from other mothers. Babies are also fascinating in their own right too! Edit: forgot to mention how yoga nidra reminds me of pregnancy hypnobirthing practices.
This smaller format is GREAT!!! The long ones are awesome when I have the time, but unfortunately I rarely do. the same as others ~30 ~45 min has much more chance to be watched :) by me
Is there a chance you will do an episode or study about Narcolepsy & the sleep / wake system & how the sleep takes over. My sleep attacks have taken away my sanity, my children, my husband, my job, & now I'm facing sleeping til life is over.
Thank you so much for this! One persistent question I have, which I haven’t heard addressed so far, is how to correct a completely reversed sleep schedule. For the past several years I’ve been going to sleep in the morning (when the sun is coming up) and waking up in the late afternoon/ early evening when it’s about to go down. I’ve been trying to change it for ages now without much effect. If I stay up for 24 or more hours and am totally wrecked, I still become more alert as the evening advances. Similarly trying to wake up slightly earlier every day doesn’t really work. I suspect my sleep quality is pretty poor, so when I get less than eight or nine hours, I feel pretty ill. However I do really want to fix this weird schedule as it’s impairing my ability to work, see people etc. and also having a negative impact on physical and mental health… Sorry this so long, but I’d be grateful to have this addressed at some point. Perhaps I just need to act like someone with jet lag and strong arm myself into a new schedule, but I haven’t managed to yet..
might be a lot of factors inhibiting your circadian rhythm. I can't adress your problem personally in the RUclips section so you can read the book called why we sleep. it has immensely help me understand what was wrong with me. so the following things can be interacting with your sleep cycle: 1. high cortisol probably 2. circadian rhythm is wrecked: i think this is the major factor here so what u can do is - wake up and stare towards the sun (not directly at it) - exercise if possible in the morning - delay caffeine intake, but not too much. intake caffeine 10h before desired sleep time, so maybe around 12pm or 1pm - no devices after 7 or 8 pm (inhibit production of melatonin) - no bright lights 2-3 hrs before sleeping (use lamps or very dim lights after 6pm) - don't head to sleep after eating, sleep 3h after eating so eat early - reduce insulin or glucose rich foods (carbs mostly) during dinner as they reduce sleep quality - get a good mattress, keep ur sinuses open and unblocked during night and stay hydrated (not only water, but all the electrolytes as they play a more important role in restoring hydration.) so ur throat isn't dried up and sleep quality gets reduced. also don't drink water before bed cuz ull have to wake up and go pee - have a winding down routine 1 or 2 hours before bed, helping you relax and all.
u can comment again, I will help if u need anymore help. also don't forget to get the book why we sleep. its the holy bible for circadian rhythm, it helped me a lot
u can try this- suppose your sleep time is 3-4 am or even late. what you can do is wake up at 7am or 8 at max (I know u said this doesn't work as u get exhausted and everything but trust me and push through the pain for one or 2 days) and go about your day following all I said above. as u didn't sleep well you will start to feel sleepy earlier than before. now carry this sleepiness forward to the night at your desired time, let's say 9 pm. sleep at that time and wake up at the same time (7 am or 8 am) now your rhythm is kind of fixed. if you don't feel sleepy by 9pm the next day, repeat the cycle again
Dr. Huberman , can you please do an episode/talk at some point about a chiropractic experience gone wrong, and the pain and consequences one has to live with in that case, and what it can be done??? Thank you. I am in Canada. Amazing podcast! ❤️
After getting maybe 6 hours of solid sleep, half on and half on a twin sized bed on the floor next to my sniffly toddler... I feel like this is irrelevant to a lot parents of young children :) can't wait to relate!!!
Great video, I watched your sleep series also. The shorter videos are great also. Sometimes it's hard to take three hours at a time . I use your tips for sleep , NSDR video to unwind before sleep. 90 min before coffee Thank you for sharing tips .
If we live in tune with nature and follow its rhythms, we feel more balanced and at peace with ourselves. Many people don’t realize how their everyday habits affect how they feel.
hi Andrew ,i was wondering if you could do a podcast on brain waves and talk about waves like gamma and alpha and what each wave does and when our brain begins to emit each of them,and how to train our brain to get into gamma or alpha state in order to be more mentally active and thanks a lot for your great contents
Hey Mr.Huberman, I have a small request could you please make a podcast onto why some people are good at maths and some aren't. Also maybe how we can get better at it? I would appreciate it, Thank you
doesn't matter really, if you want a more in depth science based podcast, go for the longer ones. if you don't have the time for it and get confused by the biology, listen to these
Curious.. So I'm in the Philippines and I work at home, from 8 am to 5 pm. I have my lights on in my room but come 1 pm to 3-4 pm, I turn it off coz my kid takes his nap. Does turning off the light during those working hours have any connection? Also a bit off topic, what's your take on working in the same room you sleep come night time?
Hey Andrew, whats with extreme drowsiness in the morning even when you get 'enough' sleep (6-8hrs)? Sometimes its so bad and difficult to not doze off. Almost feels like narcolepsy and lots of caffeine doesnt have any effect. It not narcolepsy, btw.
Hi doc - thanks for this great information. Do you know how wearing glasses impact how your eyes are receiving the light? I wear glasses all the time and sometimes in the morning I try to take them off when I walk outside (although that has its own risks) - they also have transition lenses and I always wonder if I am blocking the light I need. Any input appreciated!
🎯 Key points for quick navigation: 00:00 *🛏️ Importance of Sleep and Wakefulness* - Sleep and wakefulness govern mental and physical health. - Adenosine buildup during wakefulness creates sleep drive, and caffeine blocks this to promote alertness. - Circadian rhythms, regulated by light, define sleep-wake cycles. 04:18 *🌞 Role of Light in Circadian Rhythms* - Cortisol and melatonin rhythms are set by exposure to light, especially sunlight. - Morning light triggers cortisol for wakefulness; melatonin release follows about 12-16 hours later. - Viewing sunlight through windows is less effective; outdoor exposure is ideal. 09:33 *🌅 Benefits of Morning and Evening Light* - Morning light exposure (2-10 minutes) regulates circadian rhythms. - Evening light during sunset supports sleep-wake cycle stabilization. - Proper timing of light exposure improves cardiovascular and mental health. 16:39 *💡 Risks of Late-Night Light* - Sensitivity to light increases after prolonged wakefulness. - Bright light at night (11 PM-4 AM) disrupts dopamine production and sleep quality. - Minimize nighttime light exposure to support healthy rhythms. 22:27 *🌞 Impact of Light on Sleep and Wakefulness* - Light exposure affects the body's internal clock, with morning light advancing wakefulness and late-night light delaying it. - Consistent light anchors regulate hormones like cortisol and melatonin, improving focus, metabolism, and mood. - Poorly timed light exposure contributes to sleep issues, anxiety, and depression. 24:50 *💤 The Role of Naps and Yoga Nidra in Rest* - Short naps (
i love these essentials and TBH, i will still gonna watch the 'non-essential' thing! btw, i'd love to get short explanations of other subjects like 'pavlovian reflex', 'shopping cart study' (with kids) and subjects of the like.
"The longer you have been awake the more light affects your circadian rhythm and neurotransmitters".. "light after 11pm to 4am suppresses the release of dopamine and can inhibit learning and make us less happy"
😊 thank you you'mentioned getting out in the morning and in the afternoon I try to do that what about using red light therapy in the morning and afternoon also will that help with the Circadian rhythm?
Hi! I would love some pictures to go along with the explanations if possible. I'm interested in what you do or would like to do in terms of light managment, from around 20:00 to 23:30 in the night or even a recomendation for a computer scientist that uses the pc at that time. Love your content, keep up the good work!
May I ask Huberman a question? Regarding how to adjust to jet lag, the advice you gave in your previous blog is completely opposite to that of another professor, Matthew Walker, who was also on your blog. You said that when traveling eastward, exposing yourself to the morning sun is useless because it might phase-delay your circadian rhythm, while Matthew Walker said that you should receive light in the local morning. So I have no idea whose advice to follow.
There are no problems falling asleep if you go to bed when you actually want to sleep. Of course, there are lots of problems if you go to bed at arbitrary schedule when you dont want to sleep. Good work life balance greatly contributes here
The video discusses sleep and wakefulness, explaining the roles of adenosine, circadian rhythms, and light exposure. It provides tips for improving sleep quality and daytime alertness, including managing light exposure, timing activities, and potential supplements.
This is the second episode of Huberman Lab Essentials-short episodes (~30 minutes) that pull the essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday. And rest assured, our full-length episodes will still be released every Monday.
Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title, and subscribe to our channel here on RUclips. Thank you for your interest in science! -- Andrew
Thanks for your videos , Andrew !! 👍👍
Thank you Dr Huberman 🙏🏼💜💫
You are my role model in science man. Really appreciate it ❤. As an ESL learner I should say, the shorter episodes are better in a sense that I can watch it again and again in order to digest all the invaluable information you share; the longer episodes are one of a kind though. I have to thank you for your interest in spreading all these scientific data so that we can apply them in our lives. Love from Iran🇮🇷.
I know you post a lot on ADHD as it is a good model for the neural systems in question (y'all are welcome for being the perfect model of disrupted neurodevelopment!), but every time I hear about sleep and light I think about dim light melatonin secretion onset (DLMO) and it's particular derangements in ADHD which make sleep onset so vexatious and AM awakening so aggravating. It would be interesting to talk about what to do when your SCN/Pineal likes to not respond to the sun going down? Tysm for all you do
Pleaseee do an episode on one health and the human-animal bond and its contributions to wellness and mental health!
This smaller format is GREAT!!! The long ones are awesome when I have the time, but unfortunately I rarely do.
No, the longer format is more informative! Thus it is better!
yeah shorter versions are great for busy people. a while ago I realized it takes me so much time to listen to the long episodes so I decided to create 5-10 minutes summaries, only the takeaways
Can't stand long drawn out videos. Sum it up
Busy people can pause or set the video to 1.2x.
@ lol. Yes, even I figured that one out. Problem is I don’t get back to them. Life moves along. I have a family of 6, a full time job, a garden, chickens and a dog to keep me busy. I can imagine there’s tons of people more busy than I am who wouldn’t consider starting one of those long videos.
I've never had great sleep habits after working a night job 20 years ago. The past few years it got worse to a point I was getting 4-5hrs max all of 2023 and was at a breaking point until I found your sleep education. It took implementing everything you taught to get my body to reset to healthy sleep patterns and have been getting 7-8 hrs almost every night for 9 months now. Its life changing and even if I don't follow every aspect I still get good sleep. Thanks!
How long did it take to get to that point?
@@victoribarbo2709 I say it started improving after a month. I think the main things were I limited my caffeine to 1 cup in the morning at 8am as I got 5-10 minutes outside, I tried not eat (or very little) after like 7pm plus my diet is very clean with no processed foods, and I started exercising 3-4 days a week (2 heavy days at the gym and 2 days just walking). I also started on the Theanine, Apigenin, and Magnesium Glycinate supplements 30 minutes before bed with a set bedtime of 10pm no matter what. I've tracked my sleep this entire time, at 2 months I was sleeping decent. 6 months in I don't even think about and if I don't exactly follow what I should I still sleep good since my body is on a good cycle though I try not to vary much.
good morning to all you hubermans and huberwomans!
Huberpersons?
@@Truthseeker88888 hubers
@@ignacioenriquemendezchavez5912 Hubes
I could listen to this endlessly! I’m glad I’m building a strong interest in science… thanks, Dr. Huberman. You’re the best!❤
These essentials videos are essential for all humans to watch. 🙏
I love the short format!
The long ones are good, but are an intimidating commitment, in which I often pass by.
With the short format, I don't have to understand molecular and cellular biology in order digest pertinent information. I am able to retain more understanding of what is being delivered.
Thank you for these. They are an easy commitment. Please keep them coming! 🙏
Key takeaways
1. After waking up make sure you get sunlight, the little light at dawn works best, get that inside your eyes
2. If you can't take that light, artificial light will also work, especially high amounts of blue light in morning
3. Get the sunset light inside your eyes, and no artificial light here, especially blue
4. Avoid blue lights and alot of lights at night after 8pm and especially 11pm to 4 am , it has adverse effects
5. At night keeping lights below, ( like lower than your eyes, like on floor or small table) will work nicely
6.Naps are not necessary but its your choice and if you feel groggy after taking them than you have night sleep issue
7. NSDR works best enhancing a brain part ( I don't remember that)
8. To fall asleep focus on body (like breathing and relaxation)
I create short videos from key takeaways for anyone who is interested in very concise format
@@HubermanSummary
not sure about 2 and 3 being accurate. Please tag the video part
@@luisnannini thought the same
Thank you! I love your full podcasts and still try to listen to all of them, but I don't always have time. These are concise and informative and are a great quick listen with actionable ideas.
This just reminded me of something! This book called “The 23 Former Doctor Truths by Lauren Clark”. My health shifted in a whole new way.
TL:DR?
Who is watching before going to sleep😂
Me 😂😂
Me from Australia
Me, just got off working 16 hrs and will sleep like a 🍼 baby! 😂🤣
Most days hahaha 💤
Me in Indochina time 😅
The concept of health in "The 23 Former Doctor Truths" book completely explains this. I wish I read it sooner.
Hello! Can you please share a website where you were able to get this book? I couldn’t find it when searching. Thank you ❤
Bot
Thank you so much for this essential info on light timing! I’ve been struggling with sleep and my immune system tanked on tour. I’m integrating these changes asap to reset. 🙏🏼
After listening to your Podcast and getting my life in order i dont find the time to listen to 2,5 hours specifics about sleep to boil it down on my own and maybe getting something wrong. This is great stuff
Keep being you, Dr. Huberman. Looking forward to your book
Thank you, Dr. Huberman, for sharing information on mastering sleep. Thank you also for making something so complicated and intricate so understandable.
I am a Nanny with over 20 yrs experience and am transitioning to Newborn Care Specialist. And " sleep conditioning " of newborns and infants is an area I need to be very knowledgeable in. I really enjoy learning the detailed science behind sleep. I have made changes, as recommended by you in this podcast ( i.e. going outside at certain times of the day - light photons ) that have helped me to get better sleep. Thank you, thank you, thank you. You Rock!!
Thank you for all of your healing wisdom, professor Huberman.
My goal is to pass down such wisdom to as many students as I can.
Thank you so much Dr. Andrew . Thank you for the efforts you put in making things simplified. I am a huge fan of yours. ❤
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Can you give one example of something you learned from the book?
This video is a great introduction to the science of sleep and how to improve your sleep quality.
To create an evening routine is critical.
Andrew, thank you so much for these essentials! Really helps a lot to recall all the things at once from your full podcasts🙏
When can we talk about dreams?
Since going carnivore my dream cycles are spectacular, easily recalled and I've even had several where I have gone back into deep sleep and then come back to the same dream, same place, same characters. It's mind-boggling and beautiful.
Have you ever pooped In the middle of the night while dancing with wolves?
@@frankiegunnz8066 bro😂😂
@@NoornawazKhan-b3o 🤣
@@frankiegunnz8066 Sounds like Jon Snow with digestive issues
it's either a digestive issue with ur previous diet or its that in your previous diet, you took more amount of insulin sources (carbs from vegetarian food mostly) due to which the quality of your REM sleep (when u dream) got worse and overall sleep quality got worse as insulin reduces sleep quality , leading to less vivid dreams
Thank you professor and Huberman Team. Wealth of knowledge. 🙏🏼💖
Love this smaller format! Please keep doing it
Dear Prof.Dr. Huberman, thank you vety much for your efforts to educate us in our health.
Now I see, that you reduced the length of your videos.
I like very much your longer versions though.
They are excellently structured, very thorough and very academic.
Please, do not abandon your long versions❤❤❤❤❤
With admiration and in trust,
Greetings from Germany😊
Thank you for making these highlight episode! I love your normal episodes as well😊 These Essentials ones are great though to send remember important facts and send to friends/family!
¡Hola Profe!Thank You for making a difference in our lives on weekly basis.Thank You for all Your hard work and care for all of us.
I prefer the deep-dive longer episodes because it gives me more in-depth and easier to retain with all the how any why, which takes more time . . .
So,
1.) Wakeup closer to sunrise and go outside, ideally for ~30 minutes or so (or use artificial, sun mimicing lights when you wake up)
2.) Reduce brightness and amount of lights closer to bed time--usually around 12-14 hours after waking
3.) Get off that dang phone when its past 10/11PM
4.) If possible, try to have lights that turn on 30-60 minutes beforeyou wake
5.) Naps are good or bad dependent on if they make you feel good or not, listen to your body
6.) NSDR or other meditations can be used to train your body to increase sleepiness and/or wakefulness
7.) Get good exercise (weighted / cardio) and diet well. Specifically magnesium, theanine, and apigenin increase sleepiness--but apigenin lowers estrogen quite strongly.
Thanks!
Thanks for creating videos like this Prof. Andrew Huberman, on the journey to fix my sleep schedule currently and this is helping immensely!
Listened to this as I was cooking dinner, took some notes here and there as I did and studied it more after diner was done, love the format
Thanks Professor Huberman!
I have been looking for this author so long time and I finely found your channel omg !!! Now you have my views .
The shorter content is so much more practical, with the multitude of content subjects I’m interested in versus the time I can allocate to watching the aforementioned, the longer videos sadly get passed by.
This format is brilliant
It is really Awesome to also watch essentials series.
they help to revisit past episodes!
Thank you!
I love the long form podcast as well but greatly enjoy these 30 minute best off ! Very valuable best health content
Thank you so much for taking the time to inform us to improve our health.
Andrew, this is epic, thank you for sharing. 👏🏼😎
In the hustle and grind world we live in, sleep 💤 is often underrated.
Sleep is key to be able to grind and hustle with a clear mind and for overall health. 😊
Good format for busy people
I appreciate this condensed, valuable information and appreciate the help.
Just woke up from 5 hours of sleep. Crazy how this is the first thing I saw on my recommendations.
I've been particularly interested in your women's health podcasts and listening to this (and others) had made me wonder about the postpartum experience. With the physiological changes that happen to a new mother, it'd be an interesting topic I'd love to know more about and could be a great one to cover! My first child is 4.5mo old and it's definitely been interesting first hand, and hearing stories from other mothers. Babies are also fascinating in their own right too!
Edit: forgot to mention how yoga nidra reminds me of pregnancy hypnobirthing practices.
this is great, another reason to revisit the podcasts
This smaller format is GREAT!!! The long ones are awesome when I have the time, but unfortunately I rarely do.
the same as others ~30 ~45 min has much more chance to be watched :) by me
Is there a chance you will do an episode or study about Narcolepsy & the sleep / wake system & how the sleep takes over. My sleep attacks have taken away my sanity, my children, my husband, my job, & now I'm facing sleeping til life is over.
I love the original length and this gives me a chance to revisit the talk to aid in remembering.
You should do a video about brain injuries, and concussions, specifically TBIs!
Thank you so much for this! One persistent question I have, which I haven’t heard addressed so far, is how to correct a completely reversed sleep schedule. For the past several years I’ve been going to sleep in the morning (when the sun is coming up) and waking up in the late afternoon/ early evening when it’s about to go down. I’ve been trying to change it for ages now without much effect. If I stay up for 24 or more hours and am totally wrecked, I still become more alert as the evening advances. Similarly trying to wake up slightly earlier every day doesn’t really work. I suspect my sleep quality is pretty poor, so when I get less than eight or nine hours, I feel pretty ill. However I do really want to fix this weird schedule as it’s impairing my ability to work, see people etc. and also having a negative impact on physical and mental health… Sorry this so long, but I’d be grateful to have this addressed at some point. Perhaps I just need to act like someone with jet lag and strong arm myself into a new schedule, but I haven’t managed to yet..
I’m on the same schedule as you. It makes me feel great though. I must be wired differently.
@ Probably… since I used to be a to bed at nine up at five person 🙃 but there are probably other contributing factors as well.
might be a lot of factors inhibiting your circadian rhythm. I can't adress your problem personally in the RUclips section so you can read the book called why we sleep. it has immensely help me understand what was wrong with me. so the following things can be interacting with your sleep cycle:
1. high cortisol probably
2. circadian rhythm is wrecked: i think this is the major factor here so what u can do is
- wake up and stare towards the sun (not directly at it)
- exercise if possible in the morning
- delay caffeine intake, but not too much. intake caffeine 10h before desired sleep time, so maybe around 12pm or 1pm
- no devices after 7 or 8 pm (inhibit production of melatonin)
- no bright lights 2-3 hrs before sleeping (use lamps or very dim lights after 6pm)
- don't head to sleep after eating, sleep 3h after eating so eat early
- reduce insulin or glucose rich foods (carbs mostly) during dinner as they reduce sleep quality
- get a good mattress, keep ur sinuses open and unblocked during night and stay hydrated (not only water, but all the electrolytes as they play a more important role in restoring hydration.) so ur throat isn't dried up and sleep quality gets reduced. also don't drink water before bed cuz ull have to wake up and go pee
- have a winding down routine 1 or 2 hours before bed, helping you relax and all.
u can comment again, I will help if u need anymore help. also don't forget to get the book why we sleep. its the holy bible for circadian rhythm, it helped me a lot
u can try this-
suppose your sleep time is 3-4 am or even late. what you can do is wake up at 7am or 8 at max (I know u said this doesn't work as u get exhausted and everything but trust me and push through the pain for one or 2 days) and go about your day following all I said above. as u didn't sleep well you will start to feel sleepy earlier than before. now carry this sleepiness forward to the night at your desired time, let's say 9 pm. sleep at that time and wake up at the same time (7 am or 8 am) now your rhythm is kind of fixed. if you don't feel sleepy by 9pm the next day, repeat the cycle again
Thanks! Sleep
This is What I Needed😊😊😊
Blessings Professor 🕊️🕊️🕊️⚖️
Dr. Huberman , can you please do an episode/talk at some point about a chiropractic experience gone wrong, and the pain and consequences one has to live with in that case, and what it can be done??? Thank you. I am in Canada. Amazing podcast! ❤️
"Sleep is the foundation of physical health, mental health, and performance." Andrew Huberman
I actually have love for this guy.
i love Essentials series.
After getting maybe 6 hours of solid sleep, half on and half on a twin sized bed on the floor next to my sniffly toddler... I feel like this is irrelevant to a lot parents of young children :) can't wait to relate!!!
Great video, I watched your sleep series also. The shorter videos are great also. Sometimes it's hard to take three hours at a time .
I use your tips for sleep , NSDR video to unwind before sleep. 90 min before coffee
Thank you for sharing tips .
Loving these ESSENTIALS ❤
If we live in tune with nature and follow its rhythms, we feel more balanced and at peace with ourselves. Many people don’t realize how their everyday habits affect how they feel.
hi Andrew ,i was wondering if you could do a podcast on brain waves and talk about waves like gamma and alpha and what each wave does and when our brain begins to emit each of them,and how to train our brain to get into gamma or alpha state in order to be more mentally active
and thanks a lot for your great contents
I love this format!
Thank you so much for this great episode🙏
Hey Mr.Huberman, I have a small request could you please make a podcast onto why some people are good at maths and some aren't. Also maybe how we can get better at it?
I would appreciate it, Thank you
I wish another time you can mention about nap time’s period during the day… please keep making this essential videos!!!
Thank you so very much!!!
Thank you for your Videos
@huberman can you suggest a few yoga nidra guided media which you use for your mid day relaxation?
We really like your video style! It's very attractive and authentic
Hey, Do you recommend watching the full podcast episode before watching the essentials or vice versa? Just so that understanding is more efficient
doesn't matter really, if you want a more in depth science based podcast, go for the longer ones. if you don't have the time for it and get confused by the biology, listen to these
You really make me more active in life thank you for that
Good morning ❤
Good morning, time to learn!
Good morning, hope you have a great day 😊
@@Coolhand69Yes! Let’s create some new neural pathways. ❤️
@@mmasanjose4087 you do as well. ❤️
Good morning, it's 1630 ...
Nightshift worker !
Needed to hear this lesson. 👍
Curious.. So I'm in the Philippines and I work at home, from 8 am to 5 pm. I have my lights on in my room but come 1 pm to 3-4 pm, I turn it off coz my kid takes his nap. Does turning off the light during those working hours have any connection?
Also a bit off topic, what's your take on working in the same room you sleep come night time?
Hey Andrew, whats with extreme drowsiness in the morning even when you get 'enough' sleep (6-8hrs)? Sometimes its so bad and difficult to not doze off. Almost feels like narcolepsy and lots of caffeine doesnt have any effect. It not narcolepsy, btw.
Look into possibility of sleep apnea.
omg tysm im so so grateful for this!
God bless you 😊😍
Appreciated for your contents 🥰🥰
Hi doc - thanks for this great information. Do you know how wearing glasses impact how your eyes are receiving the light? I wear glasses all the time and sometimes in the morning I try to take them off when I walk outside (although that has its own risks) - they also have transition lenses and I always wonder if I am blocking the light I need. Any input appreciated!
Should be fine as long as you get ample sunlight. Don’t take them off and risk injury!
Thanks so much for this video
🎯 Key points for quick navigation:
00:00 *🛏️ Importance of Sleep and Wakefulness*
- Sleep and wakefulness govern mental and physical health.
- Adenosine buildup during wakefulness creates sleep drive, and caffeine blocks this to promote alertness.
- Circadian rhythms, regulated by light, define sleep-wake cycles.
04:18 *🌞 Role of Light in Circadian Rhythms*
- Cortisol and melatonin rhythms are set by exposure to light, especially sunlight.
- Morning light triggers cortisol for wakefulness; melatonin release follows about 12-16 hours later.
- Viewing sunlight through windows is less effective; outdoor exposure is ideal.
09:33 *🌅 Benefits of Morning and Evening Light*
- Morning light exposure (2-10 minutes) regulates circadian rhythms.
- Evening light during sunset supports sleep-wake cycle stabilization.
- Proper timing of light exposure improves cardiovascular and mental health.
16:39 *💡 Risks of Late-Night Light*
- Sensitivity to light increases after prolonged wakefulness.
- Bright light at night (11 PM-4 AM) disrupts dopamine production and sleep quality.
- Minimize nighttime light exposure to support healthy rhythms.
22:27 *🌞 Impact of Light on Sleep and Wakefulness*
- Light exposure affects the body's internal clock, with morning light advancing wakefulness and late-night light delaying it.
- Consistent light anchors regulate hormones like cortisol and melatonin, improving focus, metabolism, and mood.
- Poorly timed light exposure contributes to sleep issues, anxiety, and depression.
24:50 *💤 The Role of Naps and Yoga Nidra in Rest*
- Short naps (
Oh damn, this is good! 👏🏻👏🏻👏🏻
i love these essentials and TBH, i will still gonna watch the 'non-essential' thing! btw, i'd love to get short explanations of other subjects like 'pavlovian reflex', 'shopping cart study' (with kids) and subjects of the like.
Noted!
Nature ❤
"Keep chasing your dreams-it’s worth it! I post little bursts of motivation on Minute Motivation for moments just like this, to keep the fire going!"
thanks for this info dense episode! love it.
Thank you for sharing!
"The longer you have been awake the more light affects your circadian rhythm and neurotransmitters".. "light after 11pm to 4am suppresses the release of dopamine and can inhibit learning and make us less happy"
All this talk about sleep is making me sleepy even in the afternoon
😊 thank you you'mentioned getting out in the morning and in the afternoon I try to do that what about using red light therapy in the morning and afternoon also will that help with the Circadian rhythm?
This format is great!
Thank you Doc!
The shorter format is very practical,
Hi! I would love some pictures to go along with the explanations if possible. I'm interested in what you do or would like to do in terms of light managment, from around 20:00 to 23:30 in the night or even a recomendation for a computer scientist that uses the pc at that time. Love your content, keep up the good work!
Who is watching this regardless of watching the full version
Me😂
Me, always need to relearn
May I ask Huberman a question? Regarding how to adjust to jet lag, the advice you gave in your previous blog is completely opposite to that of another professor, Matthew Walker, who was also on your blog. You said that when traveling eastward, exposing yourself to the morning sun is useless because it might phase-delay your circadian rhythm, while Matthew Walker said that you should receive light in the local morning. So I have no idea whose advice to follow.
Do contact lenses (daily disposable) impact daylight benefits Andrew describes with circadian rhythm, etc, & many have UV filters - impact?
No they will not be a problem.
@@hubermanlabThank you kindly Andrew - your ‘Essentials’ are 1st class & perfect! 👍
Very good and meaningful article
There are no problems falling asleep if you go to bed when you actually want to sleep. Of course, there are lots of problems if you go to bed at arbitrary schedule when you dont want to sleep. Good work life balance greatly contributes here
The video discusses sleep and wakefulness, explaining the roles of adenosine, circadian rhythms, and light exposure. It provides tips for improving sleep quality and daytime alertness, including managing light exposure, timing activities, and potential supplements.