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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
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- čas přidán 14. 08. 2024
- In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.
Thank you to our sponsors
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Articles:
Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light: go.nature.com/...
Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults: bit.ly/3bAwzTZ
Meal Timing Regulates the Human Circadian System: bit.ly/3zECxLF
Books
Why We Sleep: Unlocking the Power of Sleep and Dreams: amzn.to/3dfsncH
Breath: The New Science of a Lost Art: amzn.to/3zEvF0P
Resources
Ring lights: amzn.to/3p2jDJD
Drawing tablet: amzn.to/3bEbpVc
Light Meter (Apple): apple.co/3P70ZLe
Light Meter (Android): bit.ly/3P8N3Ax
Reveri: www.reveri.com
Madefor NSDR: • Non-Sleep Deep Rest (N...
Huberman Lab Toolkit for Sleep: bit.ly/3Syq3hd
Huberman Lab Podcast episode on shiftwork & jetlag. : bit.ly/3SqX8LY
Timestamps
00:00:00 Tools to Optimize Sleep
00:03:02 Momentous Supplements
00:04:16 InsideTracker, Eight Sleep, LMNT
00:08:24 Factors to Control Circadian Rhythm & Sleep
00:15:10 Morning Tool: Morning Sunlight Viewing, Cortisol
00:20:44 Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days
00:26:18 Evaluating Light in Environment, Compensating for Missed Morning Light
00:29:26 AG1 (Athletic Greens)
00:30:46 Morning Tools: Temperature & Deliberate Cold Exposure, Exercise
00:34:58 Timing Caffeine, “Afternoon Crash,” Exercise
00:40:08 Timing Eating, Alertness & Circadian Rhythm
00:45:20 3 Daily Critical Periods
00:46:49 Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine
00:51:59 Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light
00:56:45 Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity
01:04:40 Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment
01:09:40 Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep
01:11:45 Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
01:16:34 Melatonin Supplementation (Caution)
01:17:44 Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety
01:20:08 Falling Back Asleep: Reveri App, NSDR, Yoga Nidra
01:22:55 Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet
01:24:58 Tool: Sleep Apnea & Nasal Breathing
01:28:20 Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine
01:31:14 Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights
01:37:38 Behavioral Tools for 3 Daily Critical Periods
01:39:26 Zero-Cost Support, CZcams Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - www.blabacphot...
My cheat sheet from this:
- Light
- Sunlight in first 30-60 minutes of waking
- Look at or near the sun as close as it doesn’t hurt
- If it’s sunny this could be 5 minutes. If overcast 10. If heavy cloud 30.
- Need to be outside ideally, not through a window
- If no light available, selfie ring lights are a decent substitute
- It’s a cumulative effect, so if you don’t get enough one day make up for it the next day.
- Aim for at least 80% of days
- Sunlight in eyes when setting.
- This helps signal to your body that it’s the end of the day.
- Also protects somewhat against the negative effects of artificial light before bed.
- When sun is down
- Do not use bright artificial lights of any colour
- Put lights as low to ground as possible
- Use as little light as possible (moon or candle light best if possible)
- Exercise
- In the first hour after waking increases body temperature helping you wake up and set good sleep cycle
- Later in the day will make you fall asleep later.
- Shower
- To increase you core body temperature in the first hour of waking have 1-3 minute cold shower.
- A warm shower or bath for less than 20 minutes will help cool core body temperature.
- Can be used post exercise late in the day to try to negate negative effects of late exercise on sleep.
- Drugs
-Caffeine
- At least 90-120 minutes after waking. This avoid the afternoon crash.
- Then no caffeine 8-10 hours before sleep.
- Alcohol and THC
- Negatively affect sleep quality even if it feels like you get to sleep easier.
- Temperature
- Cool sleep environment about 3 degrees cooler than rest of the environment.
- If you have a cool sleeping environment you can sleep under a blanket and your extremities will naturally stick out of covers and regular your temperature avoiding wake-ups.
- Can be used especially post late evening exercise to help negate negative effects on sleep.
- Catch up sleep
- NSDR deep rest technique.
- Nap at most 90 minutes and not close to bed time
- Do not sleep in past normal waking time more than 1 hour even if very minimal sleep
- Strictly do not have caffeine first 90 minutes after waking, this will disrupt future catch up sleep.
- Having to do things at night like feed baby
- Use dim red light if needed.
- Do not have caffeine , view bright lights or exercise during your normal sleep times
- Other
- Be a nose breather.
- If needed, tape your mouth shut while you sleep (if you don’t have severe sleep apnoea
- You can train more airflow through your nose by doing cardiovascular exercise with your mouth closed. Again, tape up your mouth if needed.
- Elevate the feet of your mattress 3-5 degrees to promote venous return. Not in pregnancy or vascular issues.
Not that I wouldn't mind watching this whole episode, but you saved me 2 hours
Really great notes! Good job and thank you for sharing.
Great work!
This is gold. Thanks a ton.
Thanks. This is kind of you to do.
I feel like Andrew is just telling us to stop being lazy, get up early and go outside and work out, but in a nice and science based way. I love it.
Yup
I love your comment 😊
Getting up early is actually bad for me and I am working on sleeping longer. But I am a premenopausal woman, according to science I am pretty much not human :D
thank you Prof. Enjoyed. Session.
@@lizvlx Look into some hormone replacement options. They are life changing for menopausal women. Bone density, maintaining muscle strength, not gaining fat as easy, joint health, energy levels all day, way better mood, libido/drive/pleasure, feeling healthy, etc. I know a few older women who go to HRT clinics and they all love it.
I've applied early morning sun, no caffine after 3pm and no blue light or screen time 90 minutes before bed and I've never slept better! Thanks for the information!
Means...??
May you elaborate it plzz sir
Are you still staying consistent?
@@214GNR still holdin on!
@@214GNR Shhhhh, he’s sleeping!!
Did anyone notice how Huberman's delivery is artfully consistent?
-Simple terms
-efficient communication (E.g. use of the word zero-cost to send the point)
-Amazingly repeatitive in nature to the point that I memorized all the key takeaways
- Most importantly, always reminds you that we are humans, saying "most nights" and gives you ways to deal with everyday life
Not judgy, doesn't tell anyone what should or should not be done. He's just there reporting "quality peer reviewed papers"
This content is absolutely high-quality!
You are probably a liberal
Absolutely so pleasant to listen to
Coach Eugene delivers his content the same way as well and Michael Chandler
simple terms is false advertising, this guy gives you EVERYTHING you gotta know
Was this ironic?
He clearly fine tunes his written script and just NEVER drones on and on.
As a mom (newborn and 2 yo) who's sleep is interrupted and scarce because of the children - I would love an episode that would cover children's sleep and how help them during different ages. Children's sleep is one of those topics where there's a lot of "experts" out there and would be great to get a overview of what the science says.
I totally agree! It would be great
It's basically the same, once they are out of the infant stage 6mo to a year you have to teach them good sleeping habits: children need structure, boundaries and consistency -from someone who has raised children and worked in childcare
@@sateIIitepilotI agree
*whose
Andrew Huberman: The best thing about Mondays. ❤️
Absolutely agree
For real
I would nominate Better Call Saul as a candidate for best thing about Mondays, but it's close. Admittedly, it feels pretty clear that listening to HLP is a better life choice than watching BCS. Fortunately, this exercise in misplacing my priorities will come to a no doubt glorious and tearful end in two weeks.
@@chad206 BCS is a smudged, hardly recognisable, b&w facsimile of its former self. It died along with Howard and Lalo.
Besides, it comes out on a Tuesday in the UK!
Just inserting something here. I’m going to try
Thorne.
How incredibly lucky we are to have access to this type of high quality information, delivered by an intelligent, well-spoken and kind-hearted man. This content is truly revolutionary.
I totally agree.
I was completely sedentary in the morning due to working from home in the computer and not having a morning exercise routine. I started getting sunlight early morning and it did not do much. When I started walking/jogging 10 to 15 minutes early morning (sun and exercise together) that improved my sleep drastically!
Honey the neighbor is outside again with his mouth taped shut staring at the sun
Great to see Dr. Huberman return to where we started together.
Having watched his podcast's first month's series more than once - not to mention viewing his excellent interviews with esteemed sleep researchers Samer Hattar and Matt Walker - this material is foundational.
Dr. Huberman's 'sleep kit' supplements has been a game-changer for me. Hydrating in the morning, and stalling the ingestion of caffeine for a few hours has also changed my sleep life for the better.
All of this make my days better, my nights welcome and my life richer. Thank you, Dr. Huberman, for bringing Lifestyle Medicine to the masses. We benefit in ways conventional health care can only dream of (see what I did there?).
@bot consume caffeine at least 90-120 minutes after waking is best.
@bot try delaying it to 90-120 minutes to let your body naturally wake up before ingesting caffeine
.
Excellent comment! I will have to seek out those other 2 interviews with Walker and Hattar in the near future.
A new product?? JM
I'm 39 and insomnia, morning sadness / languidity, and just feeling ok after a night of sleep have always been a source of tremendous distress, depression, lack of focus, etc.. I deeply appreciate your knowledge and wisdom, and can't express my gratitude enough for this podcast. It's a lot of info, so I've got work to do. Thank you, doctor, you're a saint! :)
Ditto…except I have had intolerable insomnia for 60 yrs from the day I was born. Dr Huberman’s knowledge IS priceless as he makes neuroscience accessible to the layperson and gives immediate hope and a plan for us. I also thank God and CZcams algorithm for sending me here!!!
Me too. Have done the morning thing for 30 days now. Lately, when going to bed, I've been looking forward to the morning! First time ever.
Any update?
Thank you. I suffered from sleep deprivation for many years. It has been only two weeks that I am following your protocols, and I am getting phenomenal sleep.
That's awesome! how soon did you notice improvement? Were you on any meds? I had to start taking some after months of debilitating insomnia
@@cristianzor_scs No! I wasn't on any meds. And I never tested for if I have clinical insomnia. But my sleep was very poor in terms of length and depth, and I would feel sleepy all day.
Hi! can you explain a little more what you have done?
@@javzregistros watch Sun in early hours for 5 minutes, have some exercise (movement) soon after waking up, cold water baths, early breakfast high in protein, spending most of my day in sunlight, avoiding as much light as possible after dinner. While sleeping, even if not falling asleep, just close eyes and lie down - avoid light and movement of any sort.
Can’t wait for this kind of podcast to become a series: Workout Toolkit, Longevity Toolkit, etc.
Thank you Dr. Huberman! You’ve changed my life and countless other lives for the better. 🙏🏽
A yearly synopsis for things sleep, productivity, and exercise with any new information that come out seems like great idea
absolutely. And another episode integrating them all would be awesome! What does a day look like when you're optimizing your health?
The more I experience life, the more I appreciate an 8 hour sleep. It runs everything - Testosterone... You want to be a man, sleep, you want to be great with your kids, sleep. You want to lift more, sleep. You want to perform better at your job, sleep. You want to live a great life, sleep. No one every said, "Man I got such great sleep, I'm going to have a terrible day".... ever.
You right
Testosterone causes aggression, hair loss, cancer and many other negatives fool, have fun getting angry at your kids and wife you trash.
This is why I get so much anxiety about sleep because it matters so much on how we act
I find it hard to sleep, but I don’t know why
Thank you for making science-based health information available to everyone. I am a person who does so much better with knowing the why something is the right thing to do. For people like me your podcasts are a breakthrough to enabling change. Thank you.
- get sunlight in your eyes as soon as possible after waking up (within 60 minutes of waking) for 5 minutes on a clear day, 10 on a cloudy day and 20-30 on a really cloudy day (increases cortisol early in the day)
- look towards the sun, doesn’t have to be direct
- it is the most powerful stimulus for wakefulness throughout the day and the ability to fall and stay asleep at night
- take cold showers to increase your core body temperature
- cold showers cause the release of adrenaline and dopamine which help wake you up
- exercise in the morning after waking up (increases core body temperature)
- you can consume caffeine 90-120 minutes after waking up (it limits adenosine, hence limiting sleepiness), best to not drink anymore after early afternoon
- eat breakfast in the early morning hours to be more alert in the morning
- eat smaller meals so you’re not full as you will be sleepy after having a big meal
- get sunlight in your eyes again in the late afternoon, when the sun is setting (it’s a second reference point for your circadian rhythm, low solar angle, different wavelength of light as compared to in the morning)
- avoid/dim artificial lights in the evening
- take warm showers at night to lower your core body temperature
- sleep in cooler environments
- don’t sleep in for longer than an hour beyond your normal wake-up time
All of these tips have been known for decades!
@@CelticSaintnobody said it’s a new thing. What’s ur point
We live in a mountain community and are surrounded by high mountains and trees.... lots of trees. Today (1/11/24) our sun doesn't even reach our house till about 9:45 and I've been awake for 4 hours already so no sun at all since I wake up too early in the early morning. So, to get sun on my face won't happen at 4 or 5 or 6 or 7 and beyond in the morning in winter time. How's one with sleep problems to get started for the day?
I’ve recently started working with older people suffering from dementia and would love hear you speak about the mechanisms, any protocols for keeping it at bay and help for those suffering.
Thank you for taking the time to make these they’re really beneficial to everyone!
Huberman for president:))
Nooo! :) We need him here.
I noticed the elderly were addicted to sleeping pills in certain residential home
Investigate nicotine, you'll be surprised
@@susanwojcicki3581 investigate making your point clear enough
I have worked in a nursing home & looked after my Mother at home with advanced dementia and found the Vielight incredible helpful for mood & sleep regulation
1. Morning sun exposure (in the first 30, max 60min after waking up) - 5 min in clear day - 10 min in cloudy days (waking up the body, better sleep at night in about 16h, 80%+ of days is enough)
2. Another thing to do after waking up is to increase body temperature - cold exposure like 1-3 minutes of cold shower does it and releases adrenaline. You can also do excersise like streching / warm up / walking / rope jumping especially during the sun exposure.
3. Drink your morning coffee.
3.5. Expose to moderately intense lights and sun during the day to stay alert and energetic.
4. Don't take stimulants or naps after 4 PM. (at least 6h before your sleep time, even 7, 8...)
5. You can view sunset or evening sunlight so orange colors says your body night is coming and it is time to calm down soon.
6. Don't exposure yourself on display's blue light at least 1h before sleep. Use warm light and blue light filter on the displays and turn down brightness of display at all. The less light the better but be able to do what you want to do. You can even simulate dark cave. You can also switch to candles. Without that you don't allow your organism to produce melatonin which turn organism into sleep.
7. At the evening and night time get hot bath, sauna, get CBD, lower a bit temperature of the bedroom and compensate with blankets.
8. Sleep you get after alcohol is so low quality.
9. Supplements to take before sleep: CBD, magnesium and other minerals, Theanine with Inositol, sleep herbs extracts, rare and low dosage of melatonin.
10. It is better to keep consistent sleep routine then catching up at weekends.
Great summary!! Thanks
These notes aren't right
@@dallascarlos6531 why?
Thank you
My HERO!
The circadian rhythm reset methodology works like a charm. This comment is made after a year of implementing the routine, and is the fallback position whenever the sleep routine gets out of shape due to random external factors that impact your daily life (travel, work commitments, pain from injury etc). I can't recommend listening to this podcast highly enough.
In regards to the above mentioned exception periods, you can have the confidence that you can get back on track (and quickly), to resolve the short term issues that are bound to arise from time to time.
Thank you Dr Huberman.
I just found your channel, im 17 and im trying to create the best most productive routine for myself, I've struggled with sleep for the past year and a half, due to various health reasons. Your channel has been super useful and really interesting, so thanks 🙏👍
ATB
I'm 28.. I wish I knew what he is saying when I was your age.. Been having insomnia and all kinds of problems like asthma, sleep apneia, epilepsy.. Lots of them due to bad sleep.
@@vhulksantos i hope it gets better for you bro 🙏
@@PhonkAttack4DX thanks!
Hope u feel better soon
Have been following since ep1 on sleep. My sleep habits have already improved so much by doing all your suggestions, including outside light first thing in morning and magnesium, etc!
Just woke up too early again and saw this lecture. My favorite topic! Can listen while trying to get back to sleep now. 👏🥰
More on the magnesium please
How tf do u go back to sleep? That shit is impossible
Thank you Andrew, for taking us along on your journey of learning.
Absolutely no joke - I've been wrestling with insomnia for the past few weeks, struggling to drift off and stay asleep. My bedtime used to be around 11, but I'd often toss and turn until 1am or later, only to wake up at 4am, or sometimes even earlier, like 3.30
Then, I discover this video. However, even though I gave everything he suggested a shot (except for the supplements), and I did feel less stress and anxiety, my sleep problem remained unchanged - hard to fall and stay asleep
Then, I decided to give 200mg of Theanine and 100mg of P5P a try, popping it 30m before bed. And let me tell you, the last three nights have been pure bliss. I went to bed at 10.40, knocked out before Andrew' 10mins NSDR finished, and stayed like a log until 6 (when I alarm go off for the morning gym session)
Should I declare Andrew my sleep savior?
I have my cousin listening to you because after 15 years of her taking Xanax now stopped and having lots of sleep disturbances. Thankful you are posting this free information it is so needed especially now with all this stress.
A big BIG thank you for this episode. At 57 I gradually - over the last 10 years - developed poor sleep - no problem to fall asleep but once I opened my eyes about 1am - I could be awake up to 3-4am - awake for so long I would eventually get hungry and then have food and tea. I was taking prescribed sleeping tablet 2.5mg when I woke to help me get back to sleep. After listening to your podcast I implemented as many of the tools as I could. I am on day 6 and I have not taken any sleeping tablets. I have been able to go back to sleep fairly quickly even after a bathroom visit. This is mind blowing for me. I feel rested and fresh in the morning and as I work out first thing - I have a pre menopause energy now that I thought was long gone for me. I could not get some of the supplements you recommended but was able to get Inositol - so taking that an hour before bed. If the tools works for me it can work for anyone. I also listened back to the episode with Matt Walker and used the visualizing a nice walk to help you drift back off :)
Hey, how's it going? Still sleeping better?
Dr Huberman,
Thank you for the knowledge you provide, especially on this subject as sleeping well is a huge issue in my family. Keep up the fantastic work.
Another productive morning just by watching and listening to you. Thanks a lot for changing my life and my family's life, Andrew.
I've had insomnia for 3 years. I've been following as many of the tips in this video as possible for a few days now and I'm already sleeping much better. Thank you very much for these podcasts, they are very valuable
Thank you, thank you for releasing this! I've been having trouble sleeping & my doctor wants to try improving my sleep hygiene before trying sleeping pills. Waking up tired from poor night's sleep is horrible, so this is a godsend 🙏🏻
So many people do this every night they’re not aware of what a proper deep sleep feels like
Just wanted to thank you and your team. For me it is amazing that somebody is trying to help at this level. For one suffering from tinnitus I would really like a podcast about that and one about trauma, maybe with Gabor Mate. I wish you all the best, you all are fabulous.
1:31… temperature minimum!!!! This is the most useful information I have ever received about shifting my sleep schedule; it explains why so many of my attempts fail tremendously! I was doing all of the other things correctly, but too early and just kept struggling more & more to fall asleep and wake up even at my normal time!! Thank you!!
Thank you Dr Huberman. You are amazing sharing those knowledge and very good and quality science based information with us. I am 100 % grateful for Having met you here on CZcams on this podcast. For the universe ,God, google had advertised your channel for me. I suffer from bad sleep, it is hard for me getting to sleep always and always change night for day and vice versa , sleep at day and ve awake at night and I think that is killing me bit a bit. I want to apply all these methods and change my life . I really need it.
The only person on CZcams or any platform that I would listen to endlessly.
Your work and effort is greatly appreciated and highly regarded.. simply the best .
Immense respect and gratitude from India !
Keep inspiring!!
Going for a walk almost right after waking up around sunrise has completely changed my energy levels throughout the day. I've only been doing it for a couple days, literally, and I have not needed coffee. I drink 2 sometimes 3 cups a day. It's actually insane. It may be a combination of factors, but I think the sunlight is the key one.
What a HIDDEN GEM!
I am stoked to have come across this podcast. The amount of knowledge you hold and your willingness to share with others is second to none!
Excited to dive in and start optimizing my sleep! The key to a better life!
Thank you so much. 🙏🏻
Is it hidden gem when he has 2,5 million subscribers?
@ Considering its almost 8,000,000,000 people worldwide. Yes
If Andrew were science teacher for every one in the world. No one would have missed even a single class.
Love the content
Agreed!! Exactly!! I tuned out & failed science because I couldn’t understand it! Here Dr H makes it very accessible to us laypeople!
Not to mention VERY pleasing to the eye!
Suggested topic: vagus nerve / role & mechanisms + techniques to fall asleep. I find that applying light pressure on my (closed) eyes + deep breathing have been very helpful in helping me fall asleep, I believe because vagus nerve effects.
Thank you Dr Huberman for all the excellent knowledge that you put out for all to benefit from, this is needle moving!
I first saw Dr. Huberman from the jocko podcast and I’ve been in love with the knowledge and understanding of how the body works and how we can maintain “manipulate” it for our benefit thank you for all the informative education you bring us.
I usually sleep fine and never have any issues staying asleep through the night, so I never watched this video. All of a sudden, I cannot fall asleep or stay asleep, so thank you for these tools immediately started implementing them!
How quickly did you see results and start sleeping better?
I’ve never Hurd of this but I’ve been doing it all my life. This works! It’s how I taught my children and one still practicing this step. It keeps the depression out of her life and the happy days regular.
If you are reading this, I want to tell you that everything will be fine. You are incredible, you are unique, you can face anything in your life, you have the strength within yourself to overcome any obstacle, loss or situation. You are not alone, you are loved, you have the right to feel bad and good, you have the right to feel. Be blessed by these positive vibes and live your life to the fullest. I am sending my love to the universe so that I can reach you.❤❤
Awesome uplifting comment, than you
This is the topic I was waiting for. As always thank you Dr Huberman.
My favorite podcast in the entire universe!
It's been quite some time listening to this podcast over and over again. I took so many notes and now I can say that I master my sleep like never before. Thanks a lot Mr. Huberman. I am your fan and I enjoyed so much listening/watching your podcast.
I am grateful 🌅
can u reply to this comment with the notes so i can copy and paste them into my own note pad please
This absolutely worked for me! I'd gone over a month with poor sleep after returning to work after 5 years away from a set schedule outside the home, and within 5 days of doing this I was back to my normal 7 hours a night. Thanks so much! Definitely sharing.
thank you mr. Huberman because of you I and many others I was able to improve my life. Take care.
I truly love taking little nap during the day. Sleeping is certainly not an issue for me. God bless you Dr. Andrew and team.
If you work 9-5 that is not possible, and throughout modern history people are getting fired from falling asleep at work.
@@vidalskyociosen3326 thanks for your criticism
We are primitive by nature. There is no escaping our evolutionary biology. This is more evidence of how doing the primitive things in our lives can be so important for our health (seeking sun in the AM, being outdoors, eating whole foods, rest, etc...) while making it seemingly clear how it can be detrimental it can be if neglected. The irony of technology and innovation is that humans have an innate desire to innovate and be creative and push forward on technology, yet we tend to do so while sacrificing our own health without realizing it. A truly fulfilling life would be one with the self awareness of our bodies physiological and neurological needs and tending to them while continuing to innovate and use our creativity lean into technology and advance our civilization without forgetting our roots. I appreciate Andrew's ability to depict how to optimize our physiological and neurological requirements in the easiest way possible. Great work!
Your interview with Chris Palmer about using Keto diet for mental health issues changed my life. I have recently started to use the tools to sleep better and they seem very helpful too! Thank you so much for your content, it has helped me a lot
Dear Doc,
Your podcast is so helpful!
Can you please do an episode on anxiety with an emphasis on panic attacks and agoraphobia?
Why and how does actue anxiety cause fatigue, nausea, loss of appetite, bowel movement, shaking, coldness and other symptoms?
Are there objective ways to try to deal with these symptoms and panic attacks in general?
I know there is so much to learn about the physiology of anxiety that can help people make sense of their experiences and potentially give them a degree of relief from their suffering. Please consider this topic!
Thank you for this great gift of a podcast. All the best!
I've been following these protocols religiously since your first episode on sleep and the one with Matt Walker and not only did it totally cure my insomnia, it led me to make so many other positive changes to my daily life, fitness routines, diet and work. 0% exogenous and 100% behavioral change. It works! Thank you!
I’ve gotta give it a try. Never had insomnia in my life and the last month I’ve been dealing with it nightly. Most of the time getting like 2-3 hours a night. Just brutal. What things helped the most ?
@@JG129 Speaking for me personally it was eliminating caffeine entirely. I think I might be very sensitive to it. I followed Huberman's sleep regiment consistently and, although it improved my general mood during the day, sleep was still very hectic until I cut caffeine entirely (and other stimulants like nicotine). Even half a cup of coffee or a black tea would make me wake up during the night after a few hours unable to go back to sleep.
@@lacsativ1 yeah I completely cut caffeine out a few weeks back. Still hoping to get a full nights sleep one of these days lol
@@JG129 Hope it improves for you soon. In case it's useful, here's my list of things that I need to do in order to ensure I get good sleep and am highly functional. Mentioning it because I had hectic sleep for years but sticking to these seems to help a lot.
Essential:
Very low, close to zero carbohydrate diet (also helps with my IBS tremendously)
Daily exercise (nothing crazy, at least 25-30 minute cardio daily, and some muscle training every other day, but cardio makes me feel best)
20-30 minute walk as soon as I wake up
One meditation session of 60 to 90 minutes daily
No stimulants or alcohol
Bonus:
Finish showers with cold water for a couple of minutes (been building up to it), ideally in the first half of the day.
Wim Hof breathing for energy boost or when dealing with stress
Push ups when irritated/agitated
Sunset walk and reduce artificial lights in the evening. That's not really possible for me as I work from home from 3PM to 11:30PM but it worked well when I didn't have this schedule.
Listen to a mildly interesting audio program in bed with no lights if it feels too jarring to try and fall asleep as soon as you close your eyes. If you're into meditation and got some experience there's also some subtle things you can do with attention to the body sensations to encourage a dull/sleepy state, but I wouldn't really recommend that unless you kind of know what you're trying to do from experience with meditation.
@@lacsativ1 really appreciate it !
Wouldn’t you know it? I got up this morning, all prepared to spend my first moments in the sun. It was foggy! Here in WNC, it is typically foggy until mid morning. I pretended to be a plant, and sat in an open window, along with my favorites plant. The sun’s rays eventually made it thru the moisture. I could see the particles of light, thru the trees! Spectacular! Thank you, this is wonderful advice, and do able! I have struggled with sleep issues, most of my life. I am so excited to finally feel hopeful for my future. Without adequate sleep, I felt I would never heal from the death of my husband. I am so grateful. Thank you. Even though, I had just listened to this, and not yet put the information into practice, I was able to sleep, through the night last night. I usually wake after four hours, and it takes several hours to go back to sleep. Last night, I simply suggested to myself, rest, sleep will come. WooHoo! It did, too. Almost 8 full hours, of sleep. I have suspected for some time, coffee, was a habit. Thank you, I am so grateful, that you decide to update this information. I could go on and on. Blessings 🕊💕🕯😇🙏🏻💚
The waiting 90 minutes thing is so interesting cause I definitely think I can 'feel' the adenosine in my system, peaking from when I first wake up then slowly clearing as I stay awake. Drinking coffee immediately feels like I'm 'converting' the adenosine into a focused state.
I used to be a night owl all my life and mostly skipping breakfast but the past years completely changed my routine now waking up 4-5 am, exercising and having a nutritious big breakfast. Completely a game changer for me 😊☀️
• Morning sun exposure to eyes and body
• Exercise upon waking
• Cold shower
• Caffein after 90-120 mins of waking
• Evening sun exposure
• Warm showers / saunas
• very less use of artificial lighting after sunset, dim and low lights, also avoid excessive stimulation of body brain and senses
• Cool and Calm sleep environment
• Consistent sleep schedule
• Nap maximum 90 mins not close to nighttime
• NSDR, Yoga Nidra, Meditation
• Stay happy and peaceful (my personal tip, though I lack that myself)
last one so real 😔
Anyone else watching this at 3am?
4 am lol
Sorry. I miss 3am club
3:20ish f**k
4:55 rn I was watching another sleep video sorry
I’ll have to listen, take notes 📝 to this a dozen times until it’s perfected, probably the best cast yet ( dopamine and focus casts were great as well)
Can you share your notes here?
@@dot5816 that would be awesome
Share notes plz
Thank you so much for this information! Many folks have their days and nights flip-flopped and don’t know how to get back to normal sleep hours. 🙏
I always read before going to bed. That is the best lullaby and sleeping meditation. And the sun lights in early mornings are vital for me ❤. Thank you, professor, for another thoughtful episode. 🙏🏻
Hey! What kind of light do you use for reading before sleep?
I love that Dr Huberman is knowledgeable and has a gift for teaching. Thank you for your dedication in sharing science with us.
Hey Doctor Huberman, huge fan of the podcast! Not sure if this would intrigue your fan base but would you ever consider doing an episode about newborns - regarding light, circadian rhythm, and similar topics? I’m a brand new dad as of Wednesday and could use as many tools as possible!
This podcast was the only that truly had an impact on my life,much love from Brazil ❤
Thank you, Andrew Huberman! You are doing great work! This episode changed my life! I have listened to this 4 times now. And I have been following these guidelines religiously for about 3 weeks.
I now FALL ASLEEP NATURALLY WHICH IS SUCH A MIRACLE FOR ME! I went from being an insomniac/basket case who was doing everything wrong to a MORNING PERSON! I never miss the sunrise!
43:16 Huberman: To wake up early easily in the morning you should view sunlight, exercise, take food, drink caffeine after 90 or 120 minutes after WAKING UP IN THE MORNING.😂😂 Dang that's so helpful.
Your podcasts make me interested in science.
Thankyou man ❤️
Andrew Huberman, You have created such an awareness and impact about sleep in my life, that I can confidently say my mental and physical health have positively turned around 💪🏽🙌🧠🙌🙌
Thank Andrew Huberman. I have insomnia for 6 years. I have had severe onset insomnia. I cannot fail asleep with a sleeping pill. I have seem 3 doctors and a sleep specialist who just said my sleep wake recepts were off and oncd they get off you are on a sleeping oill for life. Not one of them had my Zinc checked. Because of your explaining how the brain works with the adenosine and the zinc deficiencies block those receptors. I asked for it to be checked. It's low. I'm now taking Zinc and doing the Yoga Nitra to help me fall asleep faster. You may have helped me change my life. I also have been doing the sunlight in the eyes in the morning even though it wasn't my clock being off that was the problem. It does help me feel more awake. Thank you for what you do.
My days have been so much better since i discovered your channel Andrew! Thanks!
this episode was made for me :D there is an interesting coincident that the day I have decided to decrease my daily dose of café to once a day, I found out this episode has been published. And also it was exactly the day after I have changed gym schedule to morning because it was crowded in the afternoons :D taking cold shower works for me well :)
I live in Iran, in middle east, so we have got sunny mornings most of the days, and I could use it too.
I go to sleep easily, but I wake up like million times. I hope all these work for me, as I am loosing my mind, because of "mal"sleeping.
Like always thank you very much Andrew
Did his Tools work for you? Could you improve your sleep?
I've tried almost everything imaginable to try to get to sleep at night. And, finally, at age 75, I've found something that works... thanks to you. Yoga Nidra .... incredibly easy, incredibly fast, incredibly effective. And free!!! THANK YOU.
I love Dr. Huberman podcasts but I have so many questions. For some reason his voice and modulation are so enticing. I never get bored with his discourse. My son recommended this scientific and I am absolutely into his lectures.
One podcast, a lot of knowledge.
I consider that from the first episode until now, your presentation skills are much improved.
You succeed to impart certain topic in an understandable way for everyone.
Thank you for inspiration to make our lives better!
Love this! I have always struggled with sleep so have really dialled into habits that can affect my sleep recently. I have learnt so much more by listening to your podcasts, they are so thorough and empowering - thank you 🙏
Arigatou gozaimasu as Japanese saying. Thank you for your help🙇♂️🙇♂️🙇♂️. It is impressive how you can lecture for an hour or so ( almost 2 hours) with that much of material👍👍👍
I usually sleep fine and never have any issues staying asleep through the night, so I never watched this video. All of a sudden, I cannot fall asleep or stay asleep, so thank you for these tools 💛 immediately started implementing them!
Your lectures improved my life so much! Thank you! 🙏🏻
Thank you for putting out so much knowledge, and give people the tools to change their lives. Have you thought about doing an episode about migraine?
I would be grateful since this have enormous negative impact on my wifes life.
I agree. I get Migraines once a week. It is so horrible
Man i am 78 and top, top nuch salkesman : in fact nobody ever beeat mee in selling insurance and currently i am running marketing agency setting up zomm appointments all over the country and i must say : not only what you do is great you alsow are doing the best sales job i ever seen! I am not talking to make people get products you promote but first of all and you emfasize it all the time you do geate job to tell people something and then tell them again ehat you told the using different words and that is what convince people. Really enjoid it and more then happy to support you in any was possible! You are 1000 times better then anybody including people you bring as example.
Victor G. LeCar
First time since years I felt sleepy without substance of any kind, and it worked from day 1. I have no word... Actually I do have one, it's "terrific" as he likes to say ahah. Thank you Andrew, from the core of my heart, for this and all the work.
Reading fiction has helped my insomnia extremely well, coupled with all the other behaviours you mention.
Wondering how the cognitive load of reading possibly helps tire the 🧠.
Thanks for such a comprehensive toolkit 💤😴
My coffee and cold exposure have successfully raise my dopamine, and now I have to utilize this state to train.
Thank you for taking the time to make this video Dr. Hubernan. After my training I will continue this episode. *Had to start playing it now as curiously always gets me*
what an era we live in ! such amazing content for free!
I have struggled with sleep almost my whole life - but already a week after trying to incorporate some of these measures, I can tell that it really works.. especially getting sunlight after waking up seems to help a lot...
I am not getting enough sleep because I have been binge-watching Andrew Huberman since finding his channel a week ago!
Perhaps missing the forest for the trees
Hey Dr. Huberman!
Thanks for an incredible series, I'm a huge fan and your podcast has really changed the way I understand myself and others. A request - I'd love to see an episode on sleep disorders. I have sleep apnea, and I've struggled with a lot of the standard treatments. And from a neuroscience perspective, I think sleep apnea is pretty cool too! Losing muscle tone during sleep, or the CNS variants.
Many thanks!
Read the Breathing Cure by Patrick McKeown. He says by nose breathing 24/7 and breathing lightly, sleep apnea will improve. Breathing lightly and nose breathing increases your blood co2 which dilates blood vessels, oxygenates brain, organ and tissues much better. I work with very stressful people, light breathing when adrenaline is pumping is hard but calming. Dale
My best sleep hack has been to re train my brain to get to sleep without listening to CZcams to put me to sleep and have my phone away so that I can’t get in in bed. I do 20~30 minutes breathing meditation before bed which puts me in a calm state, and each time I wake up during the night it would last 10 seconds only, and I don’t feel tempted to use my phone during those since I can’t get to it.
From someone that has struggled with insomnia since child hood I can give a review for the effects of these steps.
I have not incorporated all the steps I want yet and I'm not going to do every one of them, but I will list the steps I have taken, and update on the progress daily.
The sleep structure building blocks I'm using will have a * next to them and the ones I want to use but have not yet will have a + next to them.
* Sunlight exposure, I wake up, go outside, have a date with the sun. Glasses off.
* Exercise, I Take a walk about 2 miles (30-40 mins) glancing up as I go
* Coffee, When I come back inside I have a cup of coffee (I don't usually drink it regularly but I don't mind picking up this habit now, since it can be cheap if it's not Starbucks)
+ Breakfast ( I have not started this yet I usually don't eat anything till lunch, but if all it takes is a small bite to eat I'm willing to eat a single egg in the morning if it will help)
*Cold Shower, love to hate it. It's a paradox. I hate that it makes me feel so good. Once I'm done I'm too happy to even want to complain about it any more 😂. (Someone who also struggles with depression/anxiety it helps lift my mood for the day and lasts several hours) darn it. But bless it too. 😅
+ Sunlight, have a date in the evening with the sunset.
+ Screen time (turn off artificial light or dim it if needed, also use red light if necessary) also try not to use phones or tv after 3 hours before bed.
Ok I will update in the comments the daily progress so far and the results of each day.
Day 1.
------------------------------
My night before starting this day I could not sleep until around 5 AM. Once I woke up mid day I went outside. I felt like crud and this feeling normally does not go away till the following day, meaning my whole day is usually cruddy and wonky from this weird sleep mishap my body does. I was VERY grumpy about my day being ruined. Mood was below the floor.
I took a walk and was glancing up at the sky, and the cruddy feeling started to disappear to my surprise. Still a pretty low mood because I didn't trust it and expected my day to turn out terrible, BUT crud levels were manageable. I admitted to myself that the day may not be a total bust.
I came back inside and drank a strong cup of coffee.
I then had a cold shower which I did not enjoy but afterwards I felt amazing.
I did not do the screen time step because I ate dinner late and I eat while watching TV and so I decided I will try to eat earlier tomorrow.
I went to bed around 4 am.
Over all I had an even better day than one of my good days. I was refreshed and my mood was very high. I had energy and did not feel tired the whole day. Will keep at it to see when it impacts my sleep.
Day 2.
-----------------------------------
I woke up and walked about 1 mile while glancing at the sky. My anxiety was rushing out of me as I did this. I usually sigh deeply, involuntary, when my anxiety comes down.
I went inside and had a lighter cup of coffee, and did not have any more caffeine for the day.
I took a cold shower, felt great.
My day went amazing,
Ate dinner earlier and did not watch TV late this time, and I dimmed the lights in my home but I used my phone with a blue light filter on.
I went to sleep around 2 am
Day 3
---------------------------
I woke up and decided to watch the sky while sitting in a patio chair for around 25 mins. Reduced my anxiety and grumpiness.
When I came inside I had a cup of coffee and 1 single egg for breakfast.
I did jumping jacks inside for exercise, I did 50 to quickly increase my heart rate and stopped when I was out of breath (I know I'm out of shape as well but I'm focusing on one thing at a time 😂)
I hopped in the shower and used cold water. I was singing when I got out. I felt the motivation to brush my teeth which, sad to say due to my depression I usually neglect this step. But it was easy to do today 😅 (sry if that didn't make sense to ppl who have never struggled in this way but it's like chains came loose from my hands so parden me while I do an internal jig 😂🎉)
I felt a lot of energy at the start of my day but then I felt like I needed a nap very badly between 5 and 7 pm. I couldn't take one because I had things to do. I was motivated enough to finish my tasks but by the time I was done the need for a nap had passed and I had energy again.
I had a date with the sunset, glasses off. And I felt like it shifted my mood a bit to more settled down by 8 or 9.
I had a warm shower around midnight and went to sleep around 2 am.
Fabulous recap of previous podcasts. My sleep has been greatly improved since that first podcast. I will try inositol. When are you going to have a podcast on menopause? Boy, does it affect sleep of about half the populace. For instance, hot flash jolts me out of deep sleep. I found I have to NordicTrak for ~20 minutes before I sweat and THEN I can go back to sleep. I do this in near blackout light too!!Thanks for your love of science.
This is what worked for me:
1. No tea or coffee after noon
2. Stretching and light workout after I wakeup
3. Workout at 6pm.
4. Listen to podcast as a bedtime routine.
Thank you very much for this episode, it is full of fantastic information. There is one piece of this that I feel was glossed over for me and that is falling back asleep if you wake up at night. I have struggled with this for years, I have put significant effort into self-hypnosis, but that just does not work for me. I wake up at 3 am for 2 hrs, then fall back asleep for an hour and have to get up at 6am. This really destroys a deep regenerative sleep, creating zombie like symptoms the following morning.
Andrew is pure brilliance! Love the fact that he relies on science. Can you please cover sleep, dopamine agonists and RLS? There’s many sufferers out there living suboptimal existences.
These sleep episodes arguably help more people improve their lives than any other of Hube’s topics.
The sleep subject is well covered in the areas of mechanism and effects, and there’s considerable time devoted to avoiding low-sleep. However, there is next to no content discussing the ailments of sleeping *too much*.
It would be greatly helpful and thorough if the show also helped listeners understand how all the discussed sleep mechanisms can go awry to induce behaviors like narcolepsy, or “light sleeping”, or even a combination of both that leads to excessive and low-quality sleep. For people like myself - I rarely have trouble falling asleep nor entering dream sleep, but this double-edged sword makes for a really difficult waking period, i.e., it’s tough to stay awake when you can easily fall back asleep. Or, if you’re a light sleeper and frequently wake up, you may end up sleeping longer in total.
The episode with Dr. Walker very briefly touch on the notion of low-quality sleep, but it does not shed any light on this other unhealthy, albeit less common, phenomenon. Further, all listeners can benefit from knowing how and when to see a sleep doctor.
That said, keep it up! You’re an inspiration to academics and laypersons alike!
Thank you so much for covering these things again and offering new insight! It's truly life-changing. I would love to hear an episode specifically about clinically diagnosed insomnia -- the causes, any new studies, and possible "cures," if such things exist. I've applied your behavioral sleep protocols in the past, which I found through trial and error, and maintained with the good fortune of a private roof in NYC. I had a few blissfully rested years using the tools you've now explained to us all so well. But now I *don't* have safe outdoor access in the mornings, and I *do* have Lyme Disease, which has made the rest of the exercise routines etc unsafe. So, my childhood insomnia is back with a vengeance and I'll often go days on zero minutes sleep. I still don't fully understand WHY though... Perhaps you and Dr. Matt Walker can join forces again?? You two are the dream team, literally.
Myra, which exercises are not safe with Lyme Disease?? I have had chronic Lyme for years, my dr suspects I've had it since childhood. I've been following Andrew's morning sun exposure/evening routine as well, getting as much daytime outdoor time as possible on top of that and I'm now not testing for Lyme. Lyme does not like sunlight or heat and I believe I've killed it while using the sun for pain management. I have suffered from multiple sleeping disorders all my life and the only time I actually got decent "rest" was during surgery when I was knocked out cold for a few hours each time. I would go days without sleep only to pass out from exhaustion for 10-30 mins and be up for another day or so.. rinse, repeat. I'm suddenly sleeping for the first time in my life.
Please tell me what it is that is dangerous for Lyme, because my dr isn't sure why I'm suddenly not testing for it and we will be testing again soon to be sure as she thinks it is just "hiding". I think I've killed it but don't want to jinx anything...
@@Bomber411 thanks for sharing your experience. I actually moved to the desert to optimize the sunlight + heat access. I say “safe” because I pass out frequently and have suffered many concussions. I also struggle with thermoregulation, so I have to be careful above 100°F. Glad you’re doing well though!
@@myracargo692 me too!! I used to pass out all the time, randomly. They couldn't tell me why. I know my blood pressure was always low, so I blamed that. The dizziness has gotten better and I hadn't even realized! Thanks for that. Makes me wonder what else this is helping without realizing yet. So many health issues!
The thermoregulation, I have never gotten any diagnosis that I know of concerning this, but my family dr has been absolutely ridiculous. Thankfully he just retired and I'm about to meet my younger lady Dr replacement. He never had me tested for my thermal issues, I can't seem to self regulate. Couldn't handle heat at all, but even when everyone else was cold, I'd be overheating. Step outside or swim too long even in the summer and my hands go numb. Some crazy stuff. We went swimming last night and my hands didn't go numb..I've been able to handle the heat better too, which is fantastic. I know I'm not well yet, but with these changes, he's given me so much hope.
I'm curious which exercises in particular are dangerous for you though, as you mentioned above. I want to know what I should be mindful of for myself incase this Lyme is just mimicking my cells, as it does.
@@Bomber411 the unsafe exercises I referred to were hiking alone in desert heat, and swimming alone. I passed out after swimming and got a concussion, multiple times. So I suppose I’d encourage you to do aerobic exercise slowly but surely with a companion, and perhaps explore anaerobic exercise outdoors closer to home or with a friend. For me, I just have to be very careful about monitoring lightheadedness and never pushing it if I’ve slept less than 4 hrs the night prior. Take care of yourself & stay safe! And yes, enjoy the sunshine :)
Andrew Huberman is helping us find the best version of ourselves. So grateful for these podcasts!
Any views whether cold showers or sunlight should come first?
Mr Huberman I have to say thank you a thousand times !!!!!! I often had days I couldn’t sleep because when I went to bad and I had to get up at specific time the next day my brain didn’t stop talking to me „You have to sleep because otherwise you will get not enough sleep bla bla bla“. This got me in a spiral where I sometimes wasn’t able to sleep an single hour some nights. Or when I got home from a really hard MMA Training session I wasn’t able to fall asleep for 3-4 hours and my recovery was for this reason non existent.
After I watch this video I immediately slept better and now after 3 weeks of all this tips inkl the supplements I sleep like a baby. I have no problems to fall asleep and to sleep through. The only thing I have to get better control of is with drinking because I get up one time every night to go to the toilet. But that’s ok.
Really thank you 10000000000 times 🙏 this is the kind of stuff you want on CZcams. Watch a video and get help immediately. Thank you 🙏
I would love for you to talk about how to regulate sleep disruptions that occur around women's cycles. I experience heightened insomnia in the week before my period, and it is debilitating. Thank you for your incredible work!
Same here!!!
Same!! A week prior, it is unbearable. I hardly sleep at all. 😔
The concept of phase advance totally blew my mind. Fairly easy to implement and the benefits? Wow! Thank you, Andrew.
Thanks for all of this info. I am 39 and I'd gotten into the habit of sleeping 3 - 4 hours many days of the week in the last couple of years and one of the chief reasons other than my lack of self-discipline was the difficulty in sleeping I was experiencing and the bad quality of sleep which I hated.
These tips have helped a lot and I have started to sleep 6 - 7 hours each day on average now.
So grateful for this podcast!
I never comment, and after my brain comes up with the thought to comment on another one of Andrew's videos on sleep I immediately start to tear up because I don't have the words to describe how profoundly important and helpful he has been in my life. Sitting outside of a business I just showed up to work at with tears in my eyes all I can think of is how I have never had the urge to give another male a bear hug other than my dad or my son. I am 37 years of age and have been to more than a handful of doctors who have NEVER! Give me not ONE! bit of advice or action I can use to help the narcolepsy that I was diagnosed with at the age of 17. I'm a liar 1 doctor said to help my cataplexy not to laugh 😕 however doctors have provided me with many different medications from riddelin to Adderall to GHB and 7 sleep studies I have as a worked as a technician for 15 years and for 10 of those years I have fallen asleep driving for at least 3 or 5 days a week. I've never been in an accident you do the math that's a lot of luck wearing thin.. I have told so many people of this podcast it means the world to me as does Professor Huberman. You sir....... I know why I can't formulate the words to express... Because words do you no justice, they are too Antiquated and messy. Thank you for the thought of my heart
I can't thank you enough for all the valuable information you share with us, and for make it so easy to understand. This episode and the dopamine one are my favorites. I used to have insomnia when I was a child, it faded away through the years but I had a very sensitive sleep... I have been adopting almost all these habits since I started to listen to you almost 2 years ago... and nowadays my sleep is wonderful every single night!