Master Your Sleep & Be More Alert When Awake

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:01:23) Sponsors: AG1, LMNT, Waking Up

(00:06:54) What Is Sleep Really For?

(00:09:33) Sleep Hunger

(00:11:09) Caffeine: Devil & Angel

(00:15:34) Timing Your Sleep Properly

(00:17:30) Release Your Hormones (At The Right Times)

(00:18:45) (Pineal) Melatonin Waring

(00:24:30) Strange Vision Is Good Vision

(00:32:50) Blue Light Is Great!

(00:37:00) The Real Problem With Smartphones

(00:38:30) Blind / Low Vision People

(00:39:45) Using Exercise & Food To Set Your Clock

(00:42:00) The Power of Sunset

(00:45:43) The Healthy Holes In Your Skull

(00:48:15) Bad Light

(00:51:11) Light Location

(00:53:00) Fire / Candlelight

(00:54:00) When To Eat

(00:54:40) How To Wake Up Earlier

(01:08:00) Using The Body To Control The Mind

(01:10:00) Drugs & Supplements

(01:18:00) Sleep Walking

(01:20:00) Office Hours

Title Card Photo Credit: Mike Blabac

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