Huberman Lab Essentials: Master Your Sleep & Be More Alert When Awake
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Nov 21, 2024 Delve into the science of sleep and wakefulness, where sunlight emerges as a key player in regulating our circadian rhythms. Discover the surprising roles of adenosine and melatonin, learning how morning light boosts mental health while evening exposure hinders it. Explore practical strategies for managing light throughout the day to enhance sleep quality. Additionally, find out how relaxation techniques like yoga nidra and supplements such as magnesium can promote deeper rest and elevate daily alertness.
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Adenosine and Sleep
- Adenosine builds up in the nervous system the longer we're awake, creating a sleep drive.
- Caffeine blocks adenosine receptors, temporarily preventing sleepiness.
Circadian Rhythms
- Even after an all-nighter, a surge of energy can be felt in the morning due to circadian rhythms.
- These rhythms, influenced primarily by light, dictate sleepiness and wakefulness.
Morning Sunlight Exposure
- Get morning sunlight exposure, ideally within 30-60 seconds of sunrise, to align circadian rhythms.
- Sunlight is essential for timing cortisol and melatonin release.