Скачать или смотреть Master Your Sleep & Be More Alert When Awake

The Huberman Lab Podcast is a show where Dr. Andrew Huberman talks about science and useful tools from science that you can use in everyday life. Dr. Huberman is a professor at Stanford University, where he teaches neurobiology and ophthalmology.

Sleep itself is special. While sleeping you are not aware of the outside world. Your body twitches, you may dream, yet you cannot answer a phone or read a sign. Sleep resets focus, mood, and energy for the next day. To fix sleep, we must also fix wakefulness, because daytime actions decide when and how deeply we sleep at night. This episode shares many tools, backed by studies from the last ten years, to help listeners sleep seven to nine hours without big energy dips.

Two forces rule sleep. The first is a body chemical called adenosine. The longer you stay awake the more adenosine piles up, creating the “sleep hunger” feeling. Caffeine blocks adenosine from its docking spots in the brain, so you feel alert for a while. When the caffeine fades, stored adenosine rushes in and you crash. Some people can drink coffee late and still sleep; others must stop by noon. Genes and adenosine receptors explain the difference, so you should test what works for you.

The second force is the circadian clock, a 24-hour timer deep in the brain. At the start of your day the clock sends out a quick rise of cortisol and a touch of adrenaline. These hormones raise heart rate, tighten muscles, and tell every cell, “Time to wake up!” That same burst starts another timer. About 12–14 hours later the brain’s pineal gland makes melatonin, the hormone that invites sleep. Melatonin also delays puberty in children, so never give supplements to kids without talking to a doctor.

Light is the master key for the circadian clock. Special cells in the eyes—called melanopsin retinal ganglion cells—react best to natural daylight when the sun is low on the horizon. Go outside as soon as possible after waking. Two to ten minutes of morning sunlight is usually enough; on dark, cloudy days you may need fifteen. Taking light through a window is far weaker, and sunglasses cut the signal. Morning light anchors cortisol early, which protects mood and lowers stress.

Evening light matters too. Catching sunset light helps the clock know when night is coming and reduces harm from indoor bulbs later on. After sunset, dim the lights. Avoid bright overhead lamps and phone or TV screens between 11 p.m. and 4 a.m. If you must move around, use low table lamps or reddish bulbs. At night the eyes become more sensitive; even small flashes of bright light can delay melatonin, flatten next-day mood, and weaken learning.

Short daytime naps, yoga nidra, and other Non-Sleep Deep Rest (NSDR) practices can refresh you if night sleep was poor. They calm the nervous system and train the mind to shift from high alert to deep relaxation. Guided scripts that focus on slow breathing and body scans work well and need no equipment.

Before adding pills, fix light, exercise, and meal timing. If more help is needed, some adults try magnesium threonate (300–400 mg), L-theanine (100–200 mg), or apigenin (about 50 mg) before bed. These may quiet the brain, yet doses vary by person and side effects are possible, so speak with a healthcare provider first. Strong stimulants such as cocaine, amphetamine, or unprescribed Adderall are risky and addictive. Prescription wake-promoters like modafinil belong only in medical care.

In short, set your clock with sunrise light, protect it by dimming nighttime light, and choose healthy daytime actions. Add safe supplements only if simple tools are not enough.