This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Access the full show notes for this episode at hubermanlab.com. 

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Introduction to Huberman Lab Essentials

00:00:18 Understanding Sleep & Wakefulness

00:01:11 The Role of Adenosine & Caffeine

00:03:45 Circadian Rhythms & the Importance of Light

00:04:54 Morning Light Exposure & Cortisol

00:06:27 Sponsor: AG1

00:16:14 Evening Light Exposure & Melatonin

00:18:08: Sponsor: Eight Sleep

00:19:47 Managing Light Exposure for Better Sleep

00:28:03 The Benefits of Naps & Yoga Nidra

00:29:06 Sponsor: ROKA

00:34:38 Supplements for Sleep & Wakefulness

00:38:42 Conclusion & Final Thoughts

Disclaimer & Disclosures

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