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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