Master Your Sleep & Be More Alert When Awake

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
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