The Knowledge Project with Shane Parrish #133 Andrew Huberman: The Science of Small Changes
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Mar 22, 2022 
Dr. Andrew Huberman, a prominent neuroscientist at Stanford University, shares fascinating insights on how small changes can lead to significant health improvements. He discusses the transformative power of light on sleep and energy. Huberman also dives into impulse control, emphasizing techniques to boost self-discipline. He reveals practical strategies for managing stress through breathing techniques and the importance of personal responsibility for mental health. His expertise showcases how our environment and behaviors shape our overall well-being.
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Temperature and Sleep
- Keep your bedroom cool at night for optimal sleep, and allow your body temperature to rise naturally in the morning.
- Avoid wearing socks to bed, as it prevents heat from escaping through your feet.
Caffeine Strategies
- Cycle caffeine use occasionally to maintain its effectiveness and avoid overstimulation.
- Combine caffeine with theanine to mitigate jitteriness and promote focused alertness.
Improving Sleep Quality
- Get 150-180 minutes of zone 2 cardio per week and do resistance training 3-4 times per week for better sleep.
- If you wake up after 4-5 hours, try going to bed earlier to align with your natural sleep cycle.