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  • - Welcome to The Huberman Lab Podcast,

  • where we discuss science and science-based tools

  • for everyday life.

  • [bright music]

  • I'm Andrew Huberman

  • and I'm a professor of neurobiology and ophthalmology

  • at Stanford School of Medicine.

  • Today we're talking all about sleep

  • and how to optimize your sleep.

  • This is a topic we've covered previously on this podcast

  • in the episode called "Master Your Sleep."

  • However, since the airing of that episode,

  • there's been some terrific new science to come out.

  • I've also received thousands,

  • yes, literally thousands of questions

  • related to the specific protocols covered in that episode

  • as well as in the episode on jet lag and shift work.

  • And while today's episode

  • is not specifically about jet lag and shift work,

  • we are going to cover tools

  • that will allow you to shift your schedule

  • if you need to for work or travel,

  • and we will also cover tools

  • that will allow you to fall back asleep

  • if you happen to wake up in the middle of the night

  • or if you get a poor night's sleep,

  • how to actually recover

  • from that poor night's sleep more quickly,

  • and yes, indeed, even replace sleep that you've lost.

  • So today's episode is going to be filled

  • with practical tools.

  • We will touch on some of the underlying science,

  • but it's really designed to be a practical toolkit

  • for optimizing your sleep

  • depending on your specific sleep needs.

  • Various times throughout today's episode,

  • I will refer to studies that form the backbone of the tools

  • that I'll be describing.

  • But whereas most of the podcast episodes here

  • tend to be deep scientific mechanism and then tools,

  • scientific mechanism, then tools,

  • today I'm mainly going to focus on the practical tools

  • that anyone, indeed, all people, I believe, should use

  • in order to optimize their sleep.

  • Why should everybody want to optimize their sleep

  • and put considerable effort into optimizing their sleep?

  • Well, put simply, sleep is the foundation

  • of mental health, physical health,

  • and performance of all kinds,

  • cognitive performance, physical performance, et cetera.

  • It also controls things like our immune system,

  • wound healing, our skin health and our appearance,

  • whether or not we can think clearly or not,

  • whether or not we will live as long

  • as we possibly can or not,

  • whether or not we suffer

  • from dramatic age-related cognitive decline or not.

  • In other words, whether or not we keep our memory as we age.

  • I could go on and on

  • about all the terrible things that can happen to somebody

  • if they don't sleep well.

  • Thanks to the great work of Professor Matt Walker

  • at University of California, Berkeley,

  • and the wonderful book that he wrote, "Why We Sleep,"

  • I think the world is largely onboard now

  • that sleep is critical to our health,

  • our mental health, our physical health, and our performance,

  • but what's not often discussed is how great life is,

  • that is, how much more focused and energetic

  • and how positive our mood gets,

  • when we are sleeping for the appropriate amount of time

  • at the appropriate depth

  • and when we are doing that regularly.

  • Basically everything in life gets better

  • when we're sleeping well.

  • So today I'm going to teach you the tools

  • that will allow you to optimize your sleep.

  • That is, get to sleep and stay asleep,

  • fall back asleep if you wake up in the middle of the night,

  • and adjust your sleep

  • given the various life demands you may be experiencing.

  • I'm pleased to announce that The Huberman Lab Podcast

  • is now partnered with Momentous supplements.

  • We partnered with Momentous for several important reasons.

  • First of all, they ship internationally,

  • because we know that many of you are located

  • outside of the United States.

  • That's valuable.

  • Second of all, and perhaps most important,

  • the quality of their supplements is second to none,

  • both in terms of purity

  • and precision of the amounts of the ingredients.

  • Third, we've really emphasized supplements

  • that are single-ingredient supplements

  • and that are supplied in dosages

  • that allow you to build a supplementation protocol

  • that's optimized for cost,

  • that's optimized for effectiveness,

  • and that you can add things

  • and remove things from your protocol

  • in a way that's really systematic and scientific.

  • This is really hard to do

  • if you're taking blends of different supplements

  • or if the dosages are such that you can't titrate,

  • or that is, adjust the dosages of a given supplement.

  • So by using single-ingredient supplements,

  • you can really build out the supplement kit

  • that's ideal for you and your specific needs.

  • If you'd like to see the supplements

  • that we partner with Momentous on,

  • you can go to livemomentous.com/huberman.

  • There you'll see those supplements.

  • And just keep in mind that we are constantly expanding

  • the library of supplements available through Momentous

  • on a regular basis.

  • Again, that's livemomentous.com/huberman.

  • Before we begin, I'd like to emphasize

  • that this podcast is separate

  • from my teaching and research roles at Stanford.

  • It is, however, part of my desire and effort

  • to bring zero-cost-to-consumer information

  • about science and science-related tools

  • to the general public.

  • In keeping with that theme,

  • I'd like to thank the sponsors of today's podcast.

  • Our first sponsor is InsideTracker.

  • InsideTracker is a personalized nutrition platform

  • that analyzes data from your blood and DNA

  • to help you better meet your health goals.

  • I've long been a believer in getting regular blood work done

  • for the simple reason that many of the factors

  • that impact your immediate and long-term health

  • can only be analyzed from a quality blood test.

  • And nowadays, with the advent of modern DNA test,

  • you can also get insight

  • into, for instance, what your biological age is

  • and compare that to your chronological age.

  • And, of course, your biological age

  • is really the age that counts.

  • The problem with a lot of blood tests

  • and DNA tests out there, however,

  • is that you get information back

  • about the levels of metabolic factors,

  • lipids, hormones, et cetera,

  • but you don't know what to do with that information.

  • InsideTracker makes that all very easy to navigate.

  • They have a personalized platform.

  • So this is a web portal where you can go,

  • you'll see the numbers from your blood tests and DNA tests,

  • and then it will tell you, for instance,

  • how you could adjust various aspects of your nutrition

  • or your exercise or supplementation

  • in order to bring those numbers

  • into the ranges that are best for you.

  • If you'd like to try InsideTracker,

  • you can go to insidetracker.com/huberman

  • to get 20% off any of InsideTracker's plans.

  • That's insidetracker.com/huberman to get 20% off.

  • Today's episode is also brought to us by Eight Sleep.

  • Eight Sleep makes smart mattress covers

  • with cooling, heating, and sleep tracking capabilities.

  • It turns out that your body temperature

  • and your ability to fall and stay asleep

  • are very closely related.

  • If your body does not drop by one to three degrees,

  • you are simply not going to get into deep sleep

  • or stay in deep sleep.

  • And waking up, it also turns out,

  • is related to body temperature.

  • Every time you wake up in the morning,

  • your body is warming up in order to wake you up,

  • and this has an enormous number of hormonal and metabolic

  • and other cascades that are vitally important,

  • not just to what happens while you sleep,

  • but your health and your energy