Using Science to Optimize Sleep, Learning & Metabolism

“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.

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  

00:00:31 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  

Disclaimer & Disclosures