Neuroscientist: 15 Tips to Fall Asleep Faster & Sleep Better

[@RespireOfficial]

What sleep tips did we miss? Comment below 👇

[@elzo_smid]

I use 5-htp to feel sleepy around the time I should fall asleep. 5-htp is in the human body converted to sertonin and some of the serotonin is further converted into the sleep hormone melatonin.

[@lakshmipreeti3329]

Ig

[@GabrielleJacobsen]

I'm having a terrible sleep. Wake up even with my mouth taped up...1am 2am 3am wide awake

[@turenam2772]

I’m a poor sleeper, but I have incorporated most of these tips, I manage my not-great sleep. I occasionally use a melatonin-theanine chewable, and occasionally use a no THC CBD gummy (legal, of course, I am in Canada), guided meditation helps, I do that, too although not nightly. Weight training as you said, more than an hour before bed, really helps,too (far more than cardio, which is interesting). Cheers!

[@MusicMakesTheMan_]

@@turenam2772 CBD is not cannabis, it's legal in every country with a prescription.

[@bilgerat6060]

As a scientist I appreciate the effort that's made to put together these tips and the supporting evidence. Unfortunately some people in the comments don't understand that human physiology and biochemistry are diverse and that these suggestions are supported by scientific evidence but that individuals vary and they will not all benefit everyone. As suggested people need to experiment.

[@auntiemichelleoutdoorsygir9909]

You realize he is advertising himself and affiliates right? He is a neurobiologist and not a sleep scientist. I have a colleague who has Walker at his seminar and he was cold, didn’t quote evidenced based studies. At this point it’s about putting the name out and making the money for he and his team.

[@carolyn9588]

No offense, Dr. Huberman, but I sometimes listen to your podcasts to help me sleep. I listen to them also when I’m awake, but your voice is so pleasant and soothing that I am able to listen to your podcasts and take my mind off of my own worries. Therefore, I have found that I do not need any supplements to sleep.

[@ingemaumus8442]

Hysterical!

[@billy4525]

I do the same 😂😂😂😂

[@aperson1181]

This channel is not manned by Dr. Huberman, use search on Huberman Lab

[@pawelbyrski3896]

Good one 🤣

[@robmccance]

well you have plenty of material. the guy never stops talking.

[@georgibarakov2894]

I practice Box Breathing right before falling to sleep and it does wonders for me! Any breathing pattern which synchronizes parasympathetic and sympathetic nervous systems will do wonders.

[@Learned333]

There's 3 additional tips I use: 1. Conscience muscle relaxation. Clenching muscles anywhere in the body can prolong falling asleep. Some people clench their shoulders, or their jaw, or do something with their hands or feet. I arch my neck. When I consciously realize it, I relax it and stay conscience about it, and keep the rest of body relaxed, I fall asleep faster. 2. Hot shower. When you can artificially get your body to go from heated to cooling, this can bring about a drowsiness effect. When naturally cooling down without a hot shower this is still what is happening while you get more drowsy, and the cooler room tip in the video lends to this. The hot shower is just added in the beginning for a more dramatic cool down effect. 3. Racing thoughts. This is a good time for meditation in focusing the mind on one thing like your breath to calm down a overactive mind. Mind starts to race again, bring it back to the breath.

[@mattarndt4452]

I was working a 1:00 am to 10:30 am. Sleeping in 3 to 4 hour blocks. It was feeling like crap. No surprise right? I made a decision to stop starting work at that time. I do believe a lot of what he says. Great advice. Thanks.

[@Ankurrajput17]

Thankyou channel admin to shorten his hours video into minutes and giving us all important point ... thankyou again very much keep it up

[@TheTrock121]

My chickens have more sense than I do! They head into the coop about 30 minutes before dark and chill out, while I continue to watch KZbin. lol

[@gregg2000]

Thank you so much, Dr. Huberman. I started listening to you regarding other natural remedy solutions to help with PTSD, etc. however, I began listening to your podcasts for many other aspects of life. You’re becoming a major source of continuing self improvement for myself as well as many others. Thank you for sharing your wealth of knowledge with us. I purchased budget friendly magnesium citrate 150 mg high absorption caps and find that it helps along with 5mg liquid melatonin at bedtime. I’ve been using the melatonin daily for almost 2 years and it definitely helps me fall asleep, however no longer kept me asleep long enough. The combination with magnesium citrate helps me fall asleep quickly, and I get a much better sleep for longer. I now get around 7 hours on average , but it’s a better sleep than I used to get, mainly due to not being able to turn my mind off. I use a watch to monitor my sleep patterns and quality. I will hopefully be able to purchase the other types of magnesium that you referred to in the future. Thanks again for sharing your wealth of knowledge with us. I know you are helping so many people.

[@SweeetAdeline]

Excellent tips! Much appreciated 😴

[@RespireOfficial]

You're so welcome!

[@bayareagrl4ever526]

I have not had even 5 hrs sleep in over 10 yrs I have a pack of dogs and one of us usually has to go to the bathroom at some point during the night, I probably do take in too much caffeine. I love the middle of the night when its quiet, dogs are asleep and I can read, watch videos…

[@karenkaren3189]

It’s important to set yourself up for success. I drink one cup of coffee at 7am. Period. My body has adjusted though it took some time. I almost never nap. A 20 minute dose after lunch is it. I exercise in the morning.( I’m retired so it’s easier for me) I get out in the early morning in the sun. Also try to be outside as much as possible. I shut down my phone and laptop by 7-8pm. My lights are low in the house I sleep in a cool, very dark room with a fan, sound machine or sleep music video on in the background I don’t drink or use CBD I get up and go to sleep almost the same time every night. When I get up to the BR I try to not think at all. Just pee and back to bed I eat dinner early and at the same time every day I have tried melatonin and magnesium but they give me nightmares I have mild depression so my doctor has me on low doses of and Trazodone Mirtazapine. I take them together about 30 minutes before I fall asleep. My sleep and mood are good. I also get acupuncture every week Different things work for different people but this is what works for me.

[@HusamSimaan]

Me me me.me. get over yourself.

[@TS-zz1vm]

How rude you are. That person is just trying to help.

[@meermohammad3678]

Terrific tips by professor Andrew huberman❤

[@iasydk]

Light info so helpful thank you

[@TroyQwert]

I sleep fine after drinking coffee or tea at any time. But mostly I drink a cap at breakfast. Sun, comp, cell light is not an obstacle for my sleep.

[@lavonnelewis1622]

I'm a nurse who has worked mainly night shift for 37 years. I do not drink any coffee or caffeinated beverages at work. I drink one cup 2 hrs before work. I have no trouble sleeping when I get home. I do not care if room is sunny or dark. I do not use sleeping pills. If I lie down I fall asleep right away.

[@IgorVicS]

Hard work

[@ancabostinariu6550]

How old are you?

[@lavonnelewis1622]

@@ancabostinariu6550 7

[@lavonnelewis1622]

@@IgorVicS I'm

[@lavonnelewis1622]

72 years old

[@lottek3271]

1. change the light setting on the computer to night time mode day and night. it is a slight rosy cast and blue light is filtered out, but colors still look good. helps against eye strain too. 2. turn off the wifi at night. 3. turn off you cell phone or put it in sleep mode if you have to have it in your room.

[@newday2637]

Great tips, loved the Huberman sleep series videos .

[@RespireOfficial]

Thanks! It’s a great series.

[@conniegreco8409]

Thank you So good.

[@Sunnygoldenretriever]

Thank you so much

[@RespireOfficial]

Any time

[@janicehenning4505]

All of these supplements keep me awake. I have tried other ones too. I'm 65 and micronized progesterone (50-100 mgs) helps me fall asleep but I'm wide awake at 1 a.m. And I don't eat past six pm, only a dew cups of coffee, all before 8 a.m., only moderate exercise, no alcohol, processed foods, etc. Go to bed at approximately same time. Nothing helps since menopause 12 years ago. No night sweats or restless leg. Just can't sleep well. No stress as I retired earlier this year. I do have ADHD.

[@paulaistrate4628]

i am 45 and nothing helps also pre menopause

[@perfectpeace352]

I didn't know but I had almost lifelong insomnia. I thought I was having memory issues and other problems but my doctor said she still thought my sleep was the problem. I can't take melatonin so I came across L-tryptophan and started taking 1000mg a night. It has cured my sleep for the most part. If I don't take it or if I take just one I wake up at 2am and can't sleep. I recently started taking Wellbutrin for ADHD. Hopefully it helps.

[@JM10344]

Hello, Dr. Huberman. Would it be possible to request a video on WKS " wet brain?" My career depends on it. The hospital has done all the tests plus CT, and all is normal. It has been four years since my first "stroke" and four years since my last drink. I don't know what to do. There is so much pain and struggle. the cost of vitamins is killing me just as much as WKS . Idk thank you.

[@ummomarkhan939]

Kindly inform the approximate duration before bedtime, usual time of action

[@ricardog5841]

The myo inositol you should take it in middle o fthe night when you wake up to fall back to sleep quicker or you take it when you go to bed ? Thanks

[@marijanatrkulja6619]

Hi, I take it before I go to sleep and it works great. I think it takes about an hour to kick in so taking it earlier in the evening is ideal.

[@artlhomage]

I've found a couple pinches of Celtic sea salt (followed by a bit of water) as it's loaded magnesium It's helped me to stay with far fewer interruptions

[@souhaib777]

Good work keep it up I wish you the best 👏

[@chadlaflamme7942]

I slept like a baby for years, mid 30's it randomly started getting harder. I wasn't doing anything different than I had been doing for years, my life was actually less stressful, unlike some people my mind doesn't race, there were zero factors that changed. I spent years doing research and trying every method possible. The tips in this video are actually helpful. Unfortunately even following all these tips I still only average around 4 hours a night. My wife didn't know what real insomnia looks like until she met me, the idea of just randomly taking a nap is so out of my realm of possibility, regardless of how little I slept the night before or physical exhaustion. I have to admit.. I have to restrain myself from getting jealous of her ability to sleep, but it can be hard sometimes. It took years but I've eventually just come to accept that I just can't sleep like other people. It doesn't help me sleep better, but it has made nightime a little less stressful, where in the past I would often dread the hours I was going to spend laying in bed staring at my eyelids. Now I am a little better at just allowing myself to view it as.. even if I'm not sleeping at least I'm resting. Side note.. as tempting as it might be.. I would warn about the dangers of ambien. I used it for about 5 years and it was the most addicting drug I've ever been around. For a true insomniac.. offering someone the ability to sleep at will is like offering crack to a crackhead, I was hooked from day 1.

[@jthymesthree602]

Have you had a sleep study? You could possibly have sleep apnea.

[@chadlaflamme7942]

@jthymesthree602 I haven't done any studies. Went to a "sleep therapist" at the recommendation of my doctor, but it was just the usual tips, like the ones in thus video. I'll look into sleep apnea though thanks.

[@johnnychipello919]

Did you try Melatonin? I love that stuff!..perhaps maybe even to much lol

[@chadlaflamme7942]

@johnnychipello919 Ya, unfortunately my insomnia is too extreme for melatonin. The only thing that worked was 2 unisom 300 MG of syroquil, and 15 MG of ambien. I just didn't want to take all those drugs anymore. I've resolved to being okay with getting less sleep. I'm probably kind of an extreme case.

[@sudeshnaroy405]

Please make a vedio on Hypnic jerk and how to cure them?

[@wendelmsall2716]

FYI. Love your information, but you misspelled “Lights” in the section title for artificial lights

[@terryhinkley1804]

Does wearing transition lenses interfere with the benefits of early sunlight when walking? I’m 73 years old and have some macular changes and cataract issues.

[@PK-cj1pg]

Good information 👍👍👍

[@Advicefortheelderly]

Geart tips video to learn

[@Namikazetrait]

Guys who can't sleep , don't even think about sleeping .. just lay down on the bed , make sure you dont sleep focus not fall asleep don't think about anything just relax feel yourself🙂 ,, Students, if you can't sleep think about study Anti workout guys , think about workout Job holders , think about doing some extra work home and study more

[@BodyBalanceBlueprint-qh2im]

It was impressive

[@LDubs77]

Are you sure it's not head elevated for glymphatic drainage? You stated feet elevated for lymphatic wash-out at about 7 min 20, however is it not why animals sleep on a slight hill w/ head slightly inclined? Lots of articles on benefits of head elevated sleep.

[@hoabinheximinter]

I think it useful

[@robinmuchow]

Blue blocking glasses. I just got them and they seem to be working. I haven’t changed anything else. My supplements seem to be a problem, too. I take a handful of stuff and it causes restless legs- worse than gluten.

[@papajon376]

I do all of the suggestions but I still have trouble falling asleep and staying asleep????

[@bkraju624]

Check vit b12 and vit D level

[@The_Gypsy_Prince-y3v]

Me too, it's my anxiety and oversensitive nature. Some tips do help but i need a pill unfortunately.

[@doloresseames5067]

You didn’t expound on CBD, or is it lumped in with the THC? You mentioned it, but didn’t say if it makes sleep worse. I would like to know.

[@joeburns73]

What about those of us who wake up because we have to pee 😂

[@laust1750]

..thousand times😅

[@charli4815]

Drink Lessing before going to bed and pee before going to bed

[@mahmodkhtar8410]

6 or 7 hours for student to sleep. Which one is better. Is 6 hours enough?

[@sadhguru-clips]

Great video, Do you need scriptwriter?

[@papajon376]

Agreed 👍

[@martinelongum9921]

Camomilletea !!

[@trankiencao7059]

I open youtube this morning and find out that I fell asleep last night after 8:08 minutes watching this clip.

[@wealthbeyondwords]

Sleep is so important.

[@JackLem653]

Super important

[@jonhadley-zx2iu]

For me the only supplement that does seem to help with my sleep/insomnia would be melatonin

[@markmark2469]

Actually 17 minutes! :)

[@dealzandbeyondllc947]

i fell asleep half way listing to this

[@petergunn648]

😂

[@yonastowolde4640]

Those supplment you have talked about for years dosnt work for me

[@Ritz-HealthInfluencer-jr5mv]

Excellent tips, Planet Ayurveda sleep natural capsules are very helpful for peaceful and sound sleep, naturally.

[@ditimurati4124]

I'm watching this at 2:30AM with 800mg gram caffeine

[@reneestevez7193]

¿How to sleep better?..... WIN THE LOTTO! 😅

[@zumi4324]

my sleep is soooo bad

[@RespireOfficial]

I think we can all relate 🙂‍↕️🙂‍↕️

[@madeleinerodriguez7399]

What about CBD and melatonin?

[@dinosemr8141]

❤️💖🙏❤️💖

[@auntiemichelleoutdoorsygir9909]

Get on CPAP if you are over 50 and have trouble sleeping!

[@cobracommander8133]

I love my cpap machine so much! I wish I had it all my life!

[@GustavBoye-cs9vz]

CPAP is so weird. is like its blowing me up like a balloon? no thanks. also can give you central sleep apnea

[@seph4667]

Stay up for 4 days. Sleep comes fast, then.

[@acesingh-d5k]

I've been up for five days in a row max

[@siven283]

Basically advice for normal people, NOT insomniacs.

[@jonhadley-zx2iu]

Well for me the only supplement that seems to have the best effect would be melatonin

[@MetalHead123345]

Thc is proven to help to get more over all sleep if you have sleep acmea I sead if you have sleep acmea wich rilly sucks but I do love weed to so it works out but wish I didn't need something to out me back to sleep 2 2.5 hours after I fall asleep that's where smoking puts me back to sleep 😴

[@RespireOfficial]

Interesting! THC is definitely a huge topic when it comes to sleep.

[@tjpreston5894]

You really need to learn how to spell words

[@MetalHead123345]

@tjpreston5894 you Obviously have nothing better to do. Didn't worry about my spelling. You know, my spelling may suck, but I am highly intelligent, and I'm very successful in working out and a lot of other things that take a brain. I am what's called a phonetic speller. It means I can pick the correct words when I look at them. But I do not spell correctly. All the time I spell a lot closer to Europe than America. Go on with your bad self-correcting people's spelling. Oh, why don't you correct my spelling while you're at it? Since my words are misspelle, I don't see you pointing out which words we're Spelled incorrectly either, like most people that don't know their s*** You talk like you do, but when it comes down to fax? You don't have fun with that troll

[@vaibhavjha8677]

The person who drink caffeine nd sleep they r very lucky

[@nonamenoname6268]

tiap manusia harus mencari yang COCOK...ngga semua sama caranya.❤

[@Peter-xo6bn]

staying asleep is more difficult.

[@jjmah7]

Looks like I’m just gonna continue to get shitty sleep. I say everyone is going to be able to do all these things. What a joke

[@RespireOfficial]

You don’t need to do all of them. Pick a few and see if they work for you. Experiment.

[@Learned333]

How about you just add one thing that you are currently not doing.

[@tamarisk3284]

Mg biglycinate does not help at all. And it seems opposite it does not let you sleep good

[@aky2k10]

They may work for some people ...but for the majority of the people they do not work!!!

[@nonamenoname6268]

TRUE❤

[@dinomiles7999]

NOPE, I WILL NEVER WATCH ANOTHER HUBERMAN PODCAST EVER AGAIN 😢.

[@frankgeez6584]

Cool now make one for us graveyard shift monkeys Gawd my circadian rythm sucks

[@mukundjha4829]

Melatonin is best

[@nidhisrivastava5231]

Those who r able to nap How come will have a sleep problem

[@karlball42]

Most are deficient in Magnesium. No studies are accurate, impossible...basically cos they are not performing these tests on sets of identical twins.😂

[@Anujgahlo-m9p]

NEET JEE aspirants like 👍

[@vinit1303]

Let me correct it: NEET JEE aspirants *study

[@udayam.k1644]

who like respire channel like.

[@calnewport1227]

Confirm where you are USA OR INDIA

[@RespireOfficial]

I’m from USA living in Thailand 🇹🇭

[@aidam3372]

USA SF Bay Area

[@aidam3372]

I take L-Theanine , is Threonate more effective.

[@MadLicha]

I liked this because I'm also an aspiring like button beggar

[@tatyanagindis2643]

.

[@GeorgeMcDougall-gz4tp]

Why is it everything Huberman says is complete garbage

[@johnnychipello919]

He is full of himself.

[@hischransen8069]

BS advice all serious sufferers from insomnia have heard before and it never worked. Only things that work: Alcohol, Benzos or staying awake 24-26 hours and then fall asleep naturally. I tried them all from Lemon Balm, Melatonin, Passion Flower, Valerian, Magnesium (helps to an extend), Skull Cap, Breathing, not drinking caffeine at all! but nothing produces the desired outcome. I alternate between Benzos and Wine in a week to not get dependant on each of those substances and only those two are at least reliable but bad for your Health (just as not getting proper sleep).

[@Learned333]

Sounds like you're self trapped in substance abuse vicious cycle.

[@lottek3271]

turn off wifi and your phone. sleep away from smart meters. suffered from insomnia fort years until I discovered this reason. I have helped many people sleep better with this advice.

[@Stonefreaky]

Garbage!!!! every word, this may be fine for someone who is maybe having a few rough nights sleeping but not for individuals that suffer from insomnia or trying to sleep quicker and better. All you're really telling people to do is create obsession around sleep, talking as a complete insomniac for 30 odd years everything you are saying to do is what kept me awake. Hot ,cold bedrooms, the perfect sleeping environment less light and all that bollocks is all based on obsession and that's what really creates insomnia. Peer reviewed research my arse, TRUST THE SCIENCE, stay awake forever. Buy our drugs we'll help you sleep . Pish.

[@RespireOfficial]

I’m sorry you feel that way. But the video is about how to fall asleep faster and sleep better (as the title states), not about extreme cases of insomnia. You may want to look into that topic specifically.

[@janapeony8561]

nothing new

[@Skualo-77]

⬜⬜⬜⬜⬜⬜ = ⚠️

[@RespireOfficial]

Anyone else get that?

[@Skualo-77]

@@RespireOfficial me

[@RespireOfficial]

@@Skualo-77 😂

[@josephinelerato2436]

Myo inositol

[@zeetaj61]

if u knew Islam , it has solutions for all the life problems...what researchers r finding niw is long ago mentioned in the holy book

[@mohammadabdo5735]

HahahahahHaha

[@shireensaira2395]

Alhumdulillah

[@DinamoDeet101]

All of this he said ..I do ..no ceffe alkohol.. but abything do not help ..have depression ..mefication demage my liver ,and I am now seriouslly sick.