Huberman Lab

Using Science to Optimize Sleep, Learning & Metabolism

Jan 18, 2021

01:41:07

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Quick takeaways

Proper light exposure at different times of the day is crucial for setting circadian rhythms and optimizing sleep.

Understanding the relationship between seasonal changes, daylight duration, and mood can help individuals find the right balance of light exposure for optimal functioning.

Enhancing learning and memory formation during sleep can be achieved through the use of specific odors or tones associated with learning tasks.

Finding the optimal timing for exercise can improve sleep quality and neural plasticity, with potential windows for optimal performance and injury reduction.

Deep dives

The Impact of Light on Circadian Rhythms

The podcast discusses the effects of light on setting circadian rhythms and provides insights into moonlight, fire, and artificial light exposure. It explains that moonlight, candlelight, and fireplace light do not reset the circadian clock and have no impact on waking up. It enlightens the audience about how light intensity is measured and the importance of proper light exposure at different times of the day, emphasizing the need for bright lights in the morning and avoiding bright lights at night.

Best time to workout in the Day

02:43

The Benefits of Cold Exposure: Fat Burning and Stress Inoculation

02:38

The Influence of Light on Mood and Metabolism

02:34

The Impact of 20 Minute Naps on Learning and Retention - NSDR

00:36

Introduction

4min

The Huberman Lab Podcast Partnered With Momentous Supplements

2min

Sleep and Wakefulness and Learning Podcast

3min

How Many Lucks of Light Intensity?

2min

Why You Shouldn't Use Red Light in the Day

2min

The Effects of Red Light on Mitochondria

2min

Do You Really Need Red Lights?

3min

What Is the Difference Between Modulation and Mediation?

4min

How to Set Your Circadian Clock With Sunlight Through a Window

2min

10.

Prescription Lenses Can Improve Nearsightedness

1min

11.

How to Change Your Retinal Sensitivity to Light

3min

12.

How Does Light Inhibit Melotonin?

2min

13.

The Seasonal Effects of Suicidality

3min

14.

How Much Light Do I Really Need?

3min

15.

What Is the Difference Between Epinerin and Drenelin?

4min

16.

Do You Work Out Late in the Day?

2min

17.

Do You Know if You Have Neural Plasticity?

2min

18.

How to Increase Neural Plasticity in Sleep

3min

19.

Sleep Is an Extension of the Awake State

3min

20.

Sleep Paralysis - What Is It?

3min

21.

How Does Hypnosis Work That Way?

2min

22.

Neutropia

3min

23.

Neutropics - Are They a Smart Drug?

3min

24.

Neutropics

2min

25.

Do You Need to Take Magnesium Three and Eight?

3min

26.

Apigenin and Passion Flower Work to Increase Sleepiness and Sleepiness

4min

27.

The Frogs Are for Hearing

2min

28.

Temperature Matches Daylength

3min

29.

The Master Circadian Clock and Temperature

2min

30.

Is the Ice Bath Making Your Day Longer?

3min

31.

How to Use Cold Exposure for Stress Inoculation

4min

32.

Change Your Circadian Rhythm With Eating

3min

33.

Dopamine and Dope - What Are the Precursors of Dope?

2min

34.

Carbohydrate Rich Meals for More Depth of Sleep

5min

35.

How Does Eating Affect Your Sleep?

2min

36.

Sleep and Wakefulness and the Science Behind Them

2min

37.

How to Get a Good Night's Sleep

2min

38.

Physiology 101 - Is Your Body Insulating?

3min

39.

The Utu Vidios Podcast - Episode 4 - Sleep, Jet Lag and Age Dependent Changes in Sleep, Alertness and Cognition

3min

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT

(00:05:50) Moonlight & Fire

(09:25:00) Red Light: Good & Bad

(00:15:45) Why Blue-Blockers Are Unscientific

(00:19:20) Eyeglasses, Contact Lenses & Windows

(00:22:05) Adding Up Your Lights

(00:24:30) “Netflix Inoculation” With Light

(00:25:25) How The Planet Controls Your Energy

(00:27:00) A Season For Breeding (?)

(00:31:15) Melatonin / Serotonin

(00:33:50) Epinephrine vs Adrenaline: Same? Different?

(00:35:00) Exercise & Your Sleep

(00:40:30) Neuroplasticity & Food/Chemicals/NSDR

(00:44:10) Using Sound & Smell To Learn Faster

(00:46:45) Dream Meaning & Remembering

(00:48:15) Waking Up Paralyzed

(00:49:40) Nap/Focus Ratios For Accelerated Learning

(00:52:45) Hypnotizing Yourself

(00:54:05) Smart Drugs

(01:01:10) Magnesium: Yay, Nay, or Meh?

(01:02:10) How Apigenin Works

(01:04:30) Serotonin: Slippery Slope

(01:05:35) The Frog Experiment

(01:08:35) Temperature

(01:10:30) Morning Chills

(01:28:00) Eating For Heating

(01:30:30) Vagal Pathways For Gut-Brain Dialogue

(01:31:50) Sex Differences

(01:33:50) Self Experimentation

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

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Huberman Lab

Using Science to Optimize Sleep, Learning & Metabolism

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Impact of Light on Circadian Rhythms

The Connection Between Seasonal Changes and Mood

Influencing Neural Plasticity through Sleep and Non-Sleep Deep Rest

Exercise and its Effect on Sleep and Plasticity

The Impact of Temperature on Circadian Rhythms

Nutrition and its Impact on Sleep and Wakefulness

Self-Experimentation and Tracking Patterns

Sex Differences and Sleep

Best time to workout in the Day

The Benefits of Cold Exposure: Fat Burning and Stress Inoculation

The Influence of Light on Mood and Metabolism

The Impact of 20 Minute Naps on Learning and Retention - NSDR

Thank you to our sponsors

Supplements from Momentous

Timestamps

Get the Snipd
podcast app

AI-powered
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Save any
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Huberman Lab

Using Science to Optimize Sleep, Learning & Metabolism

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Impact of Light on Circadian Rhythms

The Connection Between Seasonal Changes and Mood

Influencing Neural Plasticity through Sleep and Non-Sleep Deep Rest

Exercise and its Effect on Sleep and Plasticity

The Impact of Temperature on Circadian Rhythms

Nutrition and its Impact on Sleep and Wakefulness

Self-Experimentation and Tracking Patterns

Sex Differences and Sleep

Best time to workout in the Day

The Benefits of Cold Exposure: Fat Burning and Stress Inoculation

The Influence of Light on Mood and Metabolism

The Impact of 20 Minute Naps on Learning and Retention - NSDR

Thank you to our sponsors

Supplements from Momentous

Timestamps

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Save anymoment

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