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The Hard Way w/ Joe De Sena
Scientifically proven better sleep and less stress Andrew Huberman, PhD + Joe De Sena
May 26, 2020
Neurobiology lab director, Andrew Huberman, and Joe De Sena discuss brain science, better sleep, stress control, and achieving goals. They explore the benefits of napping, a breathing technique to reduce stress, and the role of dopamine. They dive into internal reward mechanisms, gratitude, laughter, and the importance of sunlight and exercise. This episode provides invaluable tips for improving overall well-being.
57:12
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Quick takeaways
- Sleep and exposure to light are foundational elements for maintaining overall health.
- Dopamine plays a crucial role in motivation and perseverance, and practicing gratitude and finding internal rewards can generate dopamine and restore neurochemical balance.
Deep dives
The importance of sleep and light for overall health
Sleep and exposure to light are foundational elements for maintaining overall health. Sleep is crucial for neuroplasticity, the brain's ability to change in response to experience. During sleep, particularly slow-wave sleep, the brain undergoes repair and restoration processes, including the washout of neurochemical debris and neural connections involved in immune system functioning and wound healing. Napping for about 20 minutes and engaging in deliberate decompression, where the mind is allowed to relax, also contribute to neuroplasticity. Exposure to bright light in the morning and avoiding bright lights, particularly blue light, in the middle of the night help regulate the body's internal clock and promote better sleep quality. Gratitude and humor practices also play a role in increasing positive neurochemical levels such as dopamine, which can help navigate long-duration efforts and boost overall well-being.
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Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode