Essentials: Master Your Sleep & Be More Alert When Awake

This is the second episode of Huberman Lab Essentials — short
episodes (approximately 30 minutes) focused on essential science
and protocol takeaways from past Huberman Lab episodes. This
Essentials episode offers insights into what makes us sleepy, helps
us sleep soundly, and feel awake and alert. It covers a wide range
of tools for anyone looking to improve their sleep and wakefulness,
with the science and reasoning behind each tool explained.
Essentials will be released every Thursday, and our full-length
episodes will still be released every Monday. Access the full show
notes for this episode at hubermanlab.com.  Thank you to our
sponsors AG1: https://drinkag1.com/huberman Eight Sleep:
https://eightsleep.com/huberman ROKA: https://roka.com/huberman
Timestamps 00:00:00 Introduction to Huberman Lab Essentials
00:00:18 Understanding Sleep & Wakefulness 00:01:11 The Role of
Adenosine & Caffeine 00:03:45 Circadian Rhythms & the
Importance of Light 00:04:54 Morning Light Exposure & Cortisol
00:06:27 Sponsor: AG1 00:16:14 Evening Light Exposure &
Melatonin 00:18:08: Sponsor: Eight Sleep 00:19:47 Managing Light
Exposure for Better Sleep 00:28:03 The Benefits of Naps & Yoga
Nidra 00:29:06 Sponsor: ROKA 00:34:38 Supplements for Sleep &
Wakefulness 00:38:42 Conclusion & Final Thoughts Disclaimer
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