How to Defeat Jet Lag, Shift Work & Sleeplessness

“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 Learn more about your ad choices. Visit megaphone.fm/adchoices

18 Tammi 20211h 41min

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

11 Tammi 20211h 21min

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week! Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:02:25 Sponsors: AG1 & LMNT   00:07:57 What is the Nervous System   00:07:25 Deja Vu   00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain   00:10:47 Jennifer Aniston Neurons   00:11:58 Sensations   00:13:30 Magnetic Sensing & Mating   00:14:51 Perceptions & The Spotlight of Attention   00:16:33 Multi-Tasking Is Real   00:17:45 Bottom-Up vs. Top-Down Control of Behavior   00:18:38 Focusing the Mind   00:21:47 Antidepressants   00:25:01 Thoughts & Thought Control   00:25:56 Actions   00:30:40 How We Control Our Impulses   00:33:44 Neuroplasticity: The Holy Grail of Neuroscience   00:38:34 The Portal to Neuroplasticity   00:43:53 Accelerating Learning in Sleep   00:47:29 The Pillar of Plasticity   00:52:22 Leveraging Ultradian Cycles & Self Experimentation   00:57:17 Summary   00:58:03 Zero-Cost Support, Feedback, Reviews   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

4 Tammi 20211h 1min

Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube. Learn more about your ad choices. Visit megaphone.fm/adchoices

21 Joulu 20204min