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Summary of Transcript:
This podcast episode is about sleep and wakefulness and how they are related. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, discusses getting better at sleeping and getting more focused and alert in wakefulness. He explains that sleep and wakefulness are the product of several different behaviors, such as how long one has been awake and how one can improve sleep and wakefulness by understanding the factors that govern them. He mentions that adenosine, a molecule in the nervous system and body, builds up the longer one is awake, creating a “sleep drive” or “sleep hunger.” He also mentions two products, Helix mattresses and Headspace, which can help improve sleep and wakefulness.
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Summary of Description:
In this episode of the Huberman Lab Podcast, Dr. Andrew Huberman talks about the science and logic behind various tools to help improve sleep and alertness. He covers topics such as what rest is for, sleep hunger, caffeine, timing sleep properly, hormone release, melatonin, vision, blue Light, smartphones, exercise, food, sunset, healthy holes in the skull, bad Light, light Location, fire/candlelight when to eat, and how to wake up earlier. He also touches drugs, supplements, sleepwalking, and office hours. Links to additional resources are provided.
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The Huberman Lab Podcast: What Makes Us Sleepy, Sleep Soundly, and Feel Awake and Alert?
Many of us struggle to get a good night’s sleep and to feel alert during the day. It’s a common problem that can have serious consequences for our physical and mental health. Fortunately, science can help us understand what makes us sleepy, sleep soundly, and feel awake and alert.
In today’s The Huberman Lab Podcast episode, we discuss various tools for improving our sleep and wakefulness. We discuss the science and logic behind each device and provide links to resources for further exploration.
We start by looking at what sleep is for and how our bodies regulate it. We discuss the role of sleep hunger, caffeine, and hormones in regulating our sleep and wakefulness. We also look at the importance of timing our sleep, using exercise and food to set our internal clock and the power of sunset.
We look at the effects of blue Light, the real problem with smartphones, and the matter of Light for blind and low-vision people. We also look at the impact of bad Light, fire, candlelight, and when to eat. We also discuss the importance of natural and artificial light in regulating our sleep.
Finally, we look at how to use the body to control the mind and the role of drugs and supplements in sleep. We also discuss sleepwalking and link to an upcoming episode devoted to shifting workers and jetlag.
We hope this episode helps you understand what makes us sleepy, sleep soundly, and feel awake and alert. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3, “Office Hours.”
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Source Description
Today’s episode explains what makes us sleepy, sleep soundly, and feel awake and alert. It covers many tools for anyone wishing to improve their sleep and wakefulness. The science and logic for each device are described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3, “Office Hours.”
Thank you to our sponsors:
Helix Sleep: http://helixsleep.com/huberman
Headspace: http://headspace.com/specialoffer
Social & Website
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Timestamps can be found below:
Introduction – 0:00
What Is Sleep Really For? – 3:30
Sleep Hunger – 6:15
Caffeine: Devil & Angel – 9:00
Timing Your Sleep Properly – 12:20
Release Your Hormones (At The Right Times) – 14:15
(Pineal) Melatonin Warning – 18:45
Strange Vision Is Good Vision – 24:30
Blue Light Is Great! – 32:50
The Real Problem With Smartphones – 37:00
Blind / Low Vision People – 38:30
Using Exercise & Food To Set Your Clock – 39:45
The Power of Sunset – 42:00
The Healthy Holes In Your Skull – 46:43
Bad Light – 48:15
Light Location – 51:11
Fire / Candlelight – 53:00
When To Eat – 54:00
How To Wake Up Earlier – 55:40
Using The Body To Control The Mind – 1:08:00
Drugs & Supplements – 1:10:00
Sleep Walking – 1:18:00
Office Hours – 1:20:00
Links to several of the tools mentioned in this episode are listed below:
10 Min Yoga Nidra Script (no cost): https://youtu.be/M0u9GST_j3s
35 Min Yoga Nidra Script (no cost): https://youtu.be/FroVfmOtaps
Research Supported Hypnosis Scripts: https://www.reveri.com
Independent Supplement Research Site: https://examine.com
Note: a special episode devoted to shifting workers and jetlag is coming out soon.
As always, thank you for your interest in science!
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. They should seek the assistance of their healthcare professionals for any such needs.
