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Master Your Sleep & Be More Alert When Awake

Huberman Lab

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.

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
Disclaimer

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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
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 Warning  
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  
Disclaimer & Disclosures
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