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Master Your Sleep & Be More Alert When Awake

Andrew Huberman

7.9M subscribers • 11 videos on Rounds

YouTube
  • Recommended by 7 people, in Hacker News, across 7 different months.
  • Presented by Andrew Huberman, neuroscientist, as the video describes them
  • Sells products. The upload promotes a product, supplement, program or service, or the speaker sells what they recommend.

For anyone, no background needed. Education, not medical advice.

4.3M views5 years ago7 recommendations

SleepBrain and nervesHow sleep worksCircadian rhythm and lightInsomnia

Andrew Huberman explains the biological mechanisms of sleep and wakefulness, offering practical protocols to improve sleep quality and daytime alertness.

See Andrew Huberman live in New York, Los Angeles & San Francisco: go.hubermanlab.com/protocols-event 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 is 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". Note: a special episode devoted to shift workers and jetlag is coming out soon. As always, thank you for your interest in science! For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: hubermanlab.com/sponsors *Follow Huberman Lab* Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlab Twitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-huberman Website: hubermanlab.com Newsletter: hubermanlab.com/newsletter *Timestamps* Introduction What Is Sleep Really For? Sleep Hunger Caffeine: Devil & Angel Timing Your Sleep Properly Release Your Hormones (At The Right Times) (Pineal) Melatonin Warning Strange Vision Is Good Vision Blue Light Is Great! The Real Problem With Smartphones Blind / Low Vision People Using Exercise & Food To Set Your Clock The Power of Sunset The Healthy Holes In Your Skull Bad Light Light Location Fire / Candlelight When To Eat How To Wake Up Earlier Using The Body To Control The Mind Drugs & Supplements Sleep Walking Office Hours #HubermanLab #Science #Sleep Disclaimer & Disclosures: hubermanlab.com/disclaimer

Why it's here

7 people recommend this, 1 disputes it

What people say. Highly recommended by users as a comprehensive and life-changing guide to correcting sleep patterns and understanding circadian biology.

afarrellin Hacker News • Recommends

On “Ask HN: How To Overcome Information Addiction?”

A. Meet your basic biological needs. Your brain is a part of your body. A person with an iron deficiency can feel compelled to chew ice1. Ice does not cures anemia, brains are weird parts of the body and do weird things when the body is not getting what it needs. So, get better sleep, food, and exercise. Prof Andrew Huberman has some good tips2. B. Decide what few things you really value and allocate your time to those on purpose. If you find yourself repeatedly drawn to the news, maybe you are genuinely give a fuck about civic engagement. Your personality has a need for it. Trying to meet that need by scrolling twitter is like eating 3 bags of tortilla chips for dinner -- quick-access,…
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slothtropin Hacker News • Recommends

On “Why Can’t I Sleep?”

This prattles on too much about things that don't answer the titled question. The list of problems is fine, but also light on helpful solutions. This guide is more comprehensive - link , and Andrew Huberman's video on sleep is also quite good - link to this video
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makisonin Hacker News • Recommends

On “Why Can’t I Sleep?”

I have found Huberman podcast incredibly helpful - in detail explanation(too much sometimes) of how brain works. There are 4 episodes(1.5h each) dedicated just to sleep. The whole podcast is great. link to this video
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mabilin Hacker News • Recommends

On “Blue light from monitors no danger to eyes or sleep”

Andrew Huberman goes to great extent explaining the effects of pretty much everything related to neurobiology, here he talks about blue light and how it affects sleep. link to this video Also a great science based podcast. edit: context
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yamrzouin Hacker News • Recommends

On “Ask HN: How did you correct your sleep patterns?”

I was the same as you, and I was recently able to correct my sleep patterns. Now, I naturally wake up without using an alarm. What helped me was watching Huberman Lab's episode on sleep: link to this video I highly recommend it. The key is light. Light controls your circadian rythm (biological clock), so make sure you get enough sunlight in the morning, and make sure to avoid light exposure after 10pm. For more: link link
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musesumin Hacker News • Recommends

On “Ask HN: Burned Out. What Now?”

I've gone through two burnouts in my career. The first time around, I tried CBT (Cognitive Behavior Therapy), with limited results. Recently, I followed the Huberman protocol for sleep 1 and daily tools 2, with profound results. Recovery time was respectively 12 months (CBT) and 3 months (Huberman). YMMV 1 link to this video 2 link
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moshferatuin Hacker News • Recommends

On “Ask HN: Sleep supplements that worked for you (excluding melatonin)”

…, especially if you happen to be deficient. As someone who spends a significant portion of the day in front of a screen, I can't emphasize enough how important managing light exposure throughout the day is. Check out the Huberman Lab podcast if you haven't already. This episode in particular is what started me down the path to correcting my sleep: link to this video After watching that episode, I used my sun lamp to dial in my circadian rhythm over the course of a…
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moshferatuin Hacker News • Recommends

On “Ask HN: What did you do that got you to wake up earlier?”

I managed to wake up earlier by ensuring that I got 15-30 minutes of bright light exposure immediately upon waking. Sunlight is ideal, but I'm in the PNW and it was winter at the time, so that wasn't an option for me. Instead, I bought a sun lamp on Amazon. The particular model is no longer available, but it was a 10,000 lux lamp that I placed right below my monitor. The incredible thing is that it took less than a week before I was waking up before 6am without the use of an alarm clock. I learned of this from the Huberman Lab Podcast, specifically the part where he touches on advancing your biological clock here: link to this video
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pseudalopexin Hacker News • Disputes

On “Sleep deprivation disrupts memory”

Episode 2 was about sleep. But the transcript had no matches for insomnia or camping.1 It sounds like a distorted memory of a small study where subjects without sleep disorders slept earlier but not longer or better when camping with natural light and fire only.2 How long the effect lasted was not studied. 1 link to this video 2 link
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afarrellin Hacker News • Mentions

On “Ask HN: What has been the biggest contributor in improving your sleep?”

In order to accomplish this, I’ve had great success by: 1. Looking at natural light first thing in the morning. 2. At 9-10pm, turning off all overhead lights and using a usb-charging lantern. I usually call family at this hour. Both habits inspired by Prof. Andrew Huberman. link to this video
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afarrellin Hacker News • Mentions

On “Ask HN: How to learn proper systems programming?”

Make sure your body and mind are calm and alert. Turn off overhead lights at 9pm. Rise at a consistent time in the morning and view the outside world1. Eat nutritious food. Make sure your desk is clean. Get yourself a nice big pad of dotted paper. 1 link to this video
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swader999in Hacker News • Mentions

On “Lack of sunlight makes our cells store more fat (2018)”

True but those wavelengths will maintain your circadian rhythm if you time it correctly. See the Huberman podcast on this: link to this video
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jaoain Hacker News • Mentions

On “Ask HN: Any weird tips for weight loss?”

This is so so right. I've went from someone who was skinnyfat until my early 20s to maintaining an 8-pack (around 7-8% bf) which has its own problems..but i digress it is generally great, simply by controlling hormones and eating to sleep well. I usually eat whatever I want, but I consider the effects a certain food has on insulin. By the way, this change coincided with me studying nutrition/biochemistry and undergoing a master in dietetics at a tertiary institution so it isn't based on pure anecdata. REMEMBER THIS - CONTROL YOUR HORMONES Your body won't put on fat without insulin, the downside is that you probably wont put on a lot of muscle either. This is a heuristic I employ however is m…
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hukuuuin Hacker News • Mentions

On “Ask HN: How to get to sleep after an evening workout?”

Hi, two suggestions that work for me: 1) The Wim Hof method. How to do it: link Guided session: link 2) Reveri - self hypnosis app: link Also, do you get enough sunlight during the day? They say it balances your circadian rythm. Some other resources that might be helpful: link to this video link to this video
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