The Huberman Lab Podcast shares science and tools that anyone can use for free. Andrew Huberman is a professor at Stanford University, but this podcast is separate from his teaching. He is not a medical doctor and does not give prescriptions. Always check with a healthcare professional before changing your routine.
Light and Your Body Clock
Your body clock (circadian rhythm) controls when you feel awake or sleepy. Light is the main signal for this clock. Morning sunlight tells your brain it’s daytime. Bright light at night can confuse the clock and hurt your sleep, mood, and learning.
Moonlight, candlelight, and firelight are safe at night. They don’t trick your brain into thinking it’s morning. Only very bright light between 10 PM and 4 AM is a problem.
Blue light is not “bad” in the daytime — it actually helps you be alert. Avoid blocking blue light in the morning and afternoon. At night, avoid any bright light, no matter the color.
Looking at light through a window is much weaker than being outside. Sunlight through glass takes 50–100 times longer to set your body clock. Best results: go outside in the morning, even for a few minutes.
Red Light
Some studies show that looking at dim red light in the morning might help the eye’s cells, but research is limited. Bright red light at night can still wake you up, so only use very dim red light after dark.
Season Changes
Day length changes with seasons. In winter, long nights increase melatonin, which can make some people feel tired or sad (seasonal depression). In summer, shorter nights lower melatonin and can boost energy, mood, and metabolism.
Exercise and the Clock
Exercise is another way to set your body clock. The best times for high performance and low injury risk are:
30 minutes after waking
3 hours after waking
Around 11 hours after waking (late afternoon)
Morning exercise can train your body to wake up earlier, but you still need morning light. Hard exercise late at night can hurt sleep, but light exercise is usually fine.
Temperature and the Clock
Your body temperature is lowest around 4 AM and highest between 4–6 PM. This rise and fall affects energy and alertness.
Cold showers or ice baths in the morning can help you wake earlier the next day. Doing them late at night can delay sleep. Shivering burns energy and activates brown fat, which helps with metabolism.
Food and the Clock
Eating also shifts your body clock. Breakfast early in the day can make you wake earlier the next morning. Eating late at night can push your clock later.
Food changes brain chemicals:
Tyrosine-rich foods (meat, nuts) boost dopamine and alertness.
Tryptophan-rich foods (turkey, carbs) boost serotonin and can make you sleepy.
Large meals often make you tired; small meals can keep you alert.
Sleep, Learning, and Rest
Sleep is essential for learning and memory. A tool called NSDR (non-sleep deep rest), such as yoga nidra or hypnosis, can help your brain rest and learn better, even during the day.
Every 90 minutes, your brain has a cycle of focus and rest. Short naps or NSDR after learning can help store memories faster.
Smart Drugs and Supplements
Some nootropics (smart drugs) may help alertness or focus, like caffeine or alpha-GPC. But none can replace sleep or rest. Supplements like magnesium threonate, apigenin (from chamomile), or passion flower may improve sleep for some people, but effects vary. Always check safety and talk to a doctor.
Tracking Yourself
You can learn what works for you by tracking:
When you get sunlight
When you eat
When you exercise
When you feel hot or cold
When you do NSDR or deep rest
Look for patterns: maybe eating late keeps you awake, or cold in the morning helps you feel alert. Change one or two things at a time to see the effect.
Main Lessons
Get bright sunlight early in the day.
Avoid bright light at night.
Exercise and eat at times that match your desired wake/sleep schedule.
Use temperature changes wisely to shift your clock.
Sleep and deep rest are key for learning, mood, and energy.
Seasonal light changes affect mood and metabolism — adjust habits as needed.
Track your habits to understand your own best routine.
The main idea: Become a scientist of your own body. Learn what works for your sleep, mood, focus, and health — and use that to live better.
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