The Dr. Hyman Show This Is Why You’re Not Sleeping Well—and How to Fix It Fast
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Nov 4, 2024 
Join neuroscientist Andrew Huberman, entrepreneur Bryan Johnson, and sleep expert Dr. Cindy Geyer as they dive into the science of sleep. They discuss how light, food, and stress impact sleep quality. Learn about the crucial roles of slow-wave and REM sleep in mental and physical health. The conversation also highlights practical tips for changing your sleep habits and the detrimental effects of alcohol and caffeine on rest. Together, they reveal why a good night's sleep is essential for cognitive health and overall well-being.
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Morning Light Exposure
- Get bright light exposure, ideally sunlight, within 30 minutes of waking.
- This helps regulate cortisol and melatonin for better sleep.
Avoid Late-Night Light
- Avoid bright light between 11 PM and 4 AM.
- Bright light, even with blue blockers, disrupts sleep by activating the habanula.
Evening Light Strategies
- Dim lights in the evening and use low lights instead of overhead ones.
- Expose yourself to sunlight near sunset to mitigate late-night light exposure effects.