Using Science to Optimize Sleep, Learning & Metabolism

“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
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