Essentials: Master Your Sleep & Be More Alert When Awake

This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the full show notes for this episode at hubermanlab.com.  Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:18 Understanding Sleep & Wakefulness 00:01:11 The Role of Adenosine & Caffeine 00:03:45 Circadian Rhythms & the Importance of Light 00:04:54 Morning Light Exposure & Cortisol 00:06:27 Sponsor: AG1 00:16:14 Evening Light Exposure & Melatonin 00:18:08: Sponsor: Eight Sleep 00:19:47 Managing Light Exposure for Better Sleep 00:28:03 The Benefits of Naps & Yoga Nidra 00:29:06 Sponsor: ROKA 00:34:38 Supplements for Sleep & Wakefulness 00:38:42 Conclusion & Final Thoughts Disclaimer & Disclosures

Om Podcasten

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.  Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.