Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.

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  

00:01:23 Sponsors: AG1, LMNT, Waking Up  

00:06:54 What Is Sleep Really For?  

00:09:33 Sleep Hunger  

00:11:09 Caffeine: Devil & Angel  

00:15:34 Timing Your Sleep Properly  

00:17:30 Release Your Hormones (At The Right Times)  

00:18:45 (Pineal) Melatonin Warning  

00:24:30 Strange Vision Is Good Vision  

00:32:50 Blue Light Is Great!  

00:37:00 The Real Problem With Smartphones  

00:38:30 Blind / Low Vision People  

00:39:45 Using Exercise & Food To Set Your Clock  

00:42:00 The Power of Sunset  

00:45:43 The Healthy Holes In Your Skull  

00:48:15 Bad Light  

00:51:11 Light Location  

00:53:00 Fire / Candlelight  

00:54:00 When To Eat  

00:54:40 How To Wake Up Earlier  

01:08:00 Using The Body To Control The Mind  

01:10:00 Drugs & Supplements  

01:18:00 Sleep Walking  

01:20:00 Office Hours  

Disclaimer & Disclosures