Essentials: Master Your Sleep & Be More Alert When Awake

[@hubermanlab]

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 KZbin. Thank you for your interest in science! -- Andrew

[@LukeSchneiderEWI]

Thanks for your videos , Andrew !! 👍👍

[@sharonwalls1055]

Thank you Dr Huberman 🙏🏼💜💫

[@alirezaheidari2538]

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🇮🇷.

[@yoginis100]

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

[@jonathantabor6575]

Pleaseee do an episode on one health and the human-animal bond and its contributions to wellness and mental health!

[@Car-jy8pw]

This smaller format is GREAT!!! The long ones are awesome when I have the time, but unfortunately I rarely do.

[@pininfarinarossa8112]

No, the longer format is more informative! Thus it is better!

[@HubermanSummary]

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

[@Rob_A13]

Can't stand long drawn out videos. Sum it up

[@zainabbatool6150]

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)

[@HubermanSummary]

I create short videos from key takeaways for anyone who is interested in very concise format

[@DD-wx3ho]

@@HubermanSummary

[@luisnannini]

not sure about 2 and 3 being accurate. Please tag the video part

[@RC_NotTheCola]

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]

How long did it take to get to that point?

[@RC_NotTheCola]

@@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.

[@Marie-s6g]

The concept of health in "The 23 Former Doctor Truths" book completely explains this. I wish I read it sooner.

[@Happiness_is_everywhere222]

Hello! Can you please share a website where you were able to get this book? I couldn’t find it when searching. Thank you ❤

[@udontevenwannaknowbruv]

Bot

[@FreedomGolfClub]

good morning to all you hubermans and huberwomans!

[@Truthseeker88888]

Huberpersons?

[@ignacioenriquemendezchavez5912]

@@Truthseeker88888 hubers

[@mark2782]

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.

[@NoyPi6step]

These essentials videos are essential for all humans to watch. 🙏

[@themuscleupguy]

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! 🙏

[@sharee_f]

Who is watching before going to sleep😂

[@ChauhanAarav-s6j]

Me 😂😂

[@JRad-ms2zw]

Me from Australia

[@KevinJ-o9c]

Me, just got off working 16 hrs and will sleep like a 🍼 baby! 😂🤣

[@User-cj7nc]

Most days hahaha 💤

[@andrewmagic1111]

Me in Indochina time 😅

[@Vinita_dagar]

I could listen to this endlessly! I’m glad I’m building a strong interest in science… thanks, Dr. Huberman. You’re the best!❤

[@LukasFischer2111]

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.

[@maxlucke7294]

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

[@caymankatie]

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!!!

[@MargareteGonzalez]

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!!

[@joesonza]

Keep being you, Dr. Huberman. Looking forward to your book

[@stacythompson3613]

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.

[@BettyATtheOFFICE]

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.

[@frankiegunnz8066]

Have you ever pooped In the middle of the night while dancing with wolves?

[@NoornawazKhan-b3o]

​@@frankiegunnz8066 bro😂😂

[@frankiegunnz8066]

@@NoornawazKhan-b3o 🤣

[@stefan1924]

@@frankiegunnz8066 Sounds like Jon Snow with digestive issues

[@dhruva496]

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

[@caitlinhoey841]

“All that can never be done by your doing can happen only in the non-doing presence of your being” I didn’t know about solar angles, but thanks for the explanation. I started getting morning sunlight because of your videos, and I also started walking my dog as the sun goes down. It’s good to know my instincts were correct about sunset too. Thank you for sharing this video!

[@Summer-ray]

Thank you so much Dr. Andrew . Thank you for the efforts you put in making things simplified. I am a huge fan of yours. ❤

[@pininfarinarossa8112]

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😊

[@Jean-ty2rw]

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 . . .

[@Staackmann12]

Love this smaller format! Please keep doing it

[@yanndurandet2003]

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

[@robinr5669]

I love the original length and this gives me a chance to revisit the talk to aid in remembering.

[@thedude951]

Good format for busy people

[@szandi1759]

Thank you professor and Huberman Team. Wealth of knowledge. 🙏🏼💖

[@reallifemain]

"Sleep is the foundation of physical health, mental health, and performance." Andrew Huberman

[@thebestone11-r9y]

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

[@countdown.moments]

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.

[@lwright1415]

You should do a video about brain injuries, and concussions, specifically TBIs!

[@HaroldTheHealer]

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.

[@GbGh-r6e]

Just woke up from 5 hours of sleep. Crazy how this is the first thing I saw on my recommendations.

[@LaVikinga108]

Thanks Professor Huberman!

[@igorkonyukhov497]

Andrew, thank you so much for these essentials! Really helps a lot to recall all the things at once from your full podcasts🙏

[@paigemazur5868]

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!

[@darcynelsonmusic]

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. 🙏🏼

[@GodsLioness]

This is What I Needed😊😊😊 Blessings Professor 🕊️🕊️🕊️⚖️

[@bamboozled1401]

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

[@MrRobot-jb5tI]

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.

[@RosaFox121]

Praise to God Almighty!!!!'m favoured, $140k every 3weeks! I can now give back to the locals in my community and also support God's work and the church. God bless America 🇺🇸❤️❤️❤️❤️

[@Thompson856]

Hi I'm 37 and have been looking for ways to be successful, please

[@RosaFox121]

Thanks to my co-worker (Alex) who suggested Ms Mary Elizabeth Webb .

[@RosaFox121]

She's a licensed broker, very big in the states 🇺🇸. Though I met her in Texas , I did my research.

[@KariVanalstine-kj3op]

@@RosaFox121 What is the best way to get connection to that woman y'all mentioning and speaking bout?

[@ladyabstracct]

Wow!😳🤯😳,If you're from New York, you'd know that Ms. Elizabeth Webb is the real deal!

[@deanabias6779]

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.

[@TiongHongJian]

Thanks for creating videos like this Prof. Andrew Huberman, on the journey to fix my sleep schedule currently and this is helping immensely!

[@mlouw8218]

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..

[@nonone347]

I’m on the same schedule as you. It makes me feel great though. I must be wired differently.

[@mlouw8218]

@ Probably… since I used to be a to bed at nine up at five person 🙃 but there are probably other contributing factors as well.

[@dhruva496]

might be a lot of factors inhibiting your circadian rhythm. I can't adress your problem personally in the KZbin 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.

[@dhruva496]

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

[@dhruva496]

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

[@majikal32]

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

[@valbonacaushi7702]

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! ❤️

[@userqwerty-g2y]

this is great, another reason to revisit the podcasts

[@alirezahekmati7632]

It is really Awesome to also watch essentials series. they help to revisit past episodes! Thank you!

[@ДжеймсТабу]

I have been looking for this author so long time and I finely found your channel omg !!! Now you have my views .

[@krissy5394]

I appreciate this condensed, valuable information and appreciate the help.

[@L0uigi14]

This format is brilliant

[@virtual5754]

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

[@phosphori]

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.

[@michaelblasingame3681]

Thank you so very much!!!

[@DADAIFUN]

i love Essentials series.

[@isarz1512]

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

[@olgazavilohhina6854]

¡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.

[@Clearmaker200]

You really make me more active in life thank you for that

[@LightWarriors4Life]

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. 😊

[@healthfitness7974]

I love this format!

[@Jamonit81]

Good morning ❤

[@Coolhand69]

Good morning, time to learn!

[@mmasanjose4087]

Good morning, hope you have a great day 😊

[@Jamonit81]

@@Coolhand69Yes! Let’s create some new neural pathways. ❤️

[@Jamonit81]

@@mmasanjose4087 you do as well. ❤️

[@firehorse_44alpha-omega]

Good morning, it's 1630 ... Nightshift worker !

[@cagataysen31]

I wish another time you can mention about nap time’s period during the day… please keep making this essential videos!!!

[@tungle20]

I just learned this trick from Jaws that improve my sleep tremendously: Taping my mouth 😷

[@gabrielab]

Loving these ESSENTIALS ❤

[@PeterAcrat]

The shorter format is very practical,

[@tkral94]

As someone who is just on his night shift, knowing every few days i switch back and forth between day/night shifts, this hurts me to listen to. Because i realize how much i destroy my health.

[@MrFn65]

I love the long form podcast as well but greatly enjoy these 30 minute best off ! Very valuable best health content

[@narwhakun]

Thanks so much for this video

[@MINUTEMOTIVATION786]

"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!"

[@rodrigocc_rata]

Thanks, I was thinking on using AI to summarize them, this short version is great!

[@maciejszczudrawa2081]

In Poland you have to use special lamp to have enough Lux in Autumn and Winter :D

[@benjaminflueck]

thanks for this info dense episode! love it.

[@madansunar1342]

Appreciated for your contents 🥰🥰

[@newday2637]

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 .

[@goldenhealth-e4w]

Very good and meaningful article

[@MonteMediaProductions]

Thank you for sharing!

[@charlesgilliland532]

Thank you Doc!

[@Cosmicurriculum]

Sir post more shorts feed with the flow of your podcast , 17 years old fan from India 🇮🇳

[@grootplays2396]

Thank you for your Videos

[@shatipala6000]

What you said about the times to expose or avoid to sunlight and how long to stay is exactly the same as Chinese traditional medicine. How amazing they discovered and being doing for thousands of years.

[@virtual5754]

Main issue of getting issues with sleep about every 5th day is explained later in video. Person living in cave has wake cycle later each day, which is because comfortable cycle is longer than 24 hours. Alas, having to live in exactly 24 hours cycle messes up comfortable cycle, which leads to loss of sleep quality

[@anishapawar8373]

Hey, Do you recommend watching the full podcast episode before watching the essentials or vice versa? Just so that understanding is more efficient

[@dhruva496]

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

[@nemonisinili]

You mentioned that sunlight through glass is 50 times less effective than direct sunlight. For individuals who wear glasses, would removing their glasses during outdoor sunlight exposure significantly enhance the activation of retinal ganglion cells responsible for circadian alignment?

[@MercyShaver]

Needed to hear this lesson. 👍

[@chrismuratore4451]

I like that science has verified something humans have intuitively known for a long time: sunrise and sunset are magical. Apparently truly so, since they have such an impact on vital functions of the body.

[@australiangirl850]

Oh damn, this is good! 👏🏻👏🏻👏🏻

[@luisnannini]

Adenosyn es lo que bloquea la cafeina y es lo que nos hace sentir sueño. Ritmo Circadiano se setea principalmente con la luz solar, mirando el amanecer directamente o el sol indirectamente mas tarde. Es 50% menos efectivo hacerlo a traves de un vidrio. Mirar la luz solar alrededor del atardecer ayuda a proteger los efectos negativos de la luz azul en la noche. Cuando llevamos más tiempo despiertos (osea en la noche) la sensibilidad a la luz es más alta, mirar pantallas en estar horas es lo peor para sentirse bien. Trae problemas de aprendizaje, foco, salud mental, humor, metabolismo. Debido a la ubicacion de los sensores en el ojo es mejor tener las luces artificiales desde abajo antes que en el techo (como el sol). Y es mejor que sean calidas/rojas vs frías. Es dificil controlar la mente con la mente, mejor controlar el cuerpo con la mente y este afetará la mente. NSDR sirve para bajar un cambio y transicionar al sueño.

[@swadfihri8278]

Thanks for shorter video. ❤❤

[@chrisfrisby13]

The practice of astral projection gets you in a super relaxed state as well. Great for full body recovery when you don’t get enough sleep.

[@Hasmiral]

I found it very helpful to get up at the same time and go to bed at the same time, weekday or weekend. I wake up and first thing at 6:10 I go outside and spend a few minutes outside barefoot (grounding) even if it`s still dark (germany). No coffee after noontime. Also I put my phone away each night at 8 and put it on flight mode, I am over 50 so I take progesterone each night within my HRT under my tongue and I take melantonine in a small dosage and three kinds of magnesium in high dosage. I also realized that I need to move at least 1-2 hours a day (weights or/ and walking or rebound training). I need to work out (preferred in the morning) in order to sleep good. I manage to have an hour of deep sleep each night like this and I have great sleep allthough I am menopausal.

[@Humphrey-m7j]

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.

[@Patrickkennethgo]

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?

[@SoheilRashvandi]

Funny how yesterday I was searching for sleep protocols and now we have essentials series even for sleep

[@Info4all108]

God bless you 😊😍

[@flipar_eh_humano]

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.

[@hubermanlab]

Noted!

[@GardenYourHeart98]

seeing older huberman in the newer videos, now we see his son in the older videos 😄

[@tofayel_ahmed]

so informative.

[@jeanmarieobrien8254]

Nature ❤

[@Frisco-iy3km]

How many hours of sleep we need?

[@pamtate9898]

Wonderful, helpful information!