4.4M views · Jan 11, 2021 · 1:22:05 · 7 HN recommenders · 14 mentions · discussed 2021–2024
Andrew Huberman's podcast episode on what makes us sleepy, helps us sleep soundly and keeps us alert. It lays out the science and a set of behavioral tools such as light timing.
Why Hacker News points people here: HN users repeatedly credit it with fixing their sleep, especially its advice on morning light and dimming lights in the evening.
“I highly recommend it. The key is light.”HN comment, 2021
“The whole podcast is great.”
Detailed brain explanations, several episodes devoted to sleep
I have found Huberman podcast incredibly helpful - in detail explanation(too much sometimes) of how brain works. There are 4 episodes(1.5h each) dedicated just to sleep. The whole podcast is great. this video
“I highly recommend it. The key is light.”
Fixed sleep via light timing from this episode
I was the same as you, and I was recently able to correct my sleep patterns. Now, I naturally wake up without using an alarm. What helped me was watching Huberman Lab's episode on sleep: this video I highly recommend it. The key is light. Light controls your circadian rythm (biological clock), so make sure you get enough sunlight in the morning, and make sure to avoid light exposure after 10pm. For more: link link
“I followed the Huberman protocol for sleep [1] and daily tools [2], with profound results.”
Huberman sleep protocol sped burnout recovery
I've gone through two burnouts in my career. The first time around, I tried CBT (Cognitive Behavior Therapy), with limited results. Recently, I followed the Huberman protocol for sleep [1] and daily tools [2], with profound results. Recovery time was respectively 12 months (CBT) and 3 months (Huberman). YMMV [1] this video [2] link
“This episode in particular is what started me down the path to correcting my sleep”
This episode started fixing the commenter's sleep problems
I essentially solved all of my sleep problems by doing the following: Getting 15-30 minutes of bright light exposure first thing in the morning. Ideally this would be sunlight, but I don't have that option this time of year based on how early I wake up (I'm in the PNW and wake up at 6am), so I use a sun lamp I bought on Amazon. Likewise, minimizing blue / bright light after the sun goes down. If I need to use my computer, I have flux installed and set to the lowest brightness setting. I do something similar for my phone as well. Supplementing glycine, magnesium glycinate (which also contains glycine), l-theanine, and ashwaghanda in the evening before bed. Glycine has had the most impact on my sleep. It's as if I had been exiled from dream-land before, but now I've been allowed back! My sleep is so much deeper. Note: I bought the BulkSupplements powdered version on Amazon and take 3-5x the recommended dose in my evening smoothie. I've found megadosing magnesium in this way also helps. The recommended doses seem to be way too low, especially if you happen to be deficient. As someone who spends a significant portion of the day in front of a screen, I can't emphasize enough how important managing light exposure throughout the day is. Check out the Huberman Lab podcast if you haven't already. This episode in particular is what started me down the path to correcting my sleep: this video After watching that episode, I used my sun lamp to dial in my circadian rhythm over the course of a
“Prof Andrew Huberman has some good tips[2].”
Huberman has good tips on sleep and body needs
A. Meet your basic biological needs. Your brain is a part of your body. A person with an iron deficiency can feel compelled to chew ice[1]. Ice does not cures anemia, brains are weird parts of the body and do weird things when the body is not getting what it needs. So, get better sleep, food, and exercise. Prof Andrew Huberman has some good tips[2]. B. Decide what few things you really value and allocate your time to those on purpose. If you find yourself repeatedly drawn to the news, maybe you are genuinely give a fuck about civic engagement. Your personality has a need for it. Trying to meet that need by scrolling twitter is like eating 3 bags of tortilla chips for dinner -- quick-access, but not healthy. If you be better off deciding that you value Mexican food, opening your calendar and honestly deciding to spend the time to learn to cook Mexican food. Look for the virtue underneath your vice -- What information are you most drawn to and what healthy activities does it point towards? Pick 3 and pursue those deeply. Why 3? You can only honestly give a fuck about a few things[3], so that requires deciding to not do other reasonable fun activities. If shallow engagement with your interests has been your primary mode of procrastination, then honest and deep engagement might deceptively feel like a waste of time. That makes this hard. Why arbitrarily avoid those other things? You are choosing to be the arbiter of your time. Take pride in grappling with the fear of procrastinat
“Andrew Huberman's video on sleep is also quite good”
Good video on sleep
This prattles on too much about things that don't answer the titled question. The list of problems is fine, but also light on helpful solutions. This guide is more comprehensive - link , and Andrew Huberman's video on sleep is also quite good - this video
“Andrew Huberman goes to great extent explaining the effects of pretty much everything related to neurobiology”
Huberman explains how blue light affects sleep
Andrew Huberman goes to great extent explaining the effects of pretty much everything related to neurobiology, here he talks about blue light and how it affects sleep. this video Also a great science based podcast. edit: context
“I learned of this from the Huberman Lab Podcast”
Bright light on waking shifted the biological clock
I managed to wake up earlier by ensuring that I got 15-30 minutes of bright light exposure immediately upon waking. Sunlight is ideal, but I'm in the PNW and it was winter at the time, so that wasn't an option for me. Instead, I bought a sun lamp on Amazon. The particular model is no longer available, but it was a 10,000 lux lamp that I placed right below my monitor. The incredible thing is that it took less than a week before I was waking up before 6am without the use of an alarm clock. I learned of this from the Huberman Lab Podcast, specifically the part where he touches on advancing your biological clock here: this video
“Both habits inspired by Prof. Andrew Huberman.”
Morning light and evening dim lights habits from Huberman
In order to accomplish this, I’ve had great success by: 1. Looking at natural light first thing in the morning. 2. At 9-10pm, turning off all overhead lights and using a usb-charging lantern. I usually call family at this hour. Both habits inspired by Prof. Andrew Huberman. this video
Support for viewing outside light in the morning
Make sure your body and mind are calm and alert. Turn off overhead lights at 9pm. Rise at a consistent time in the morning and view the outside world[1]. Eat nutritious food. Make sure your desk is clean. Get yourself a nice big pad of dotted paper. [1] this video
“See the Huberman podcast on this”
Timing light correctly maintains circadian rhythm
True but those wavelengths will maintain your circadian rhythm if you time it correctly. See the Huberman podcast on this: this video
Passing link in a long weight loss and hormones comment
This is so so right. I've went from someone who was skinnyfat until my early 20s to maintaining an 8-pack (around 7-8% bf) which has its own problems..but i digress it is generally great, simply by controlling hormones and eating to sleep well. I usually eat whatever I want, but I consider the effects a certain food has on insulin. By the way, this change coincided with me studying nutrition/biochemistry and undergoing a master in dietetics at a tertiary institution so it isn't based on pure anecdata. REMEMBER THIS - CONTROL YOUR HORMONES Your body won't put on fat without insulin, the downside is that you probably wont put on a lot of muscle either. This is a heuristic I employ however is more complicated in reality. We can go into this if you want. In order to blunt the insulin response of say a sugary snack, you can combine a fat source (pistachios) etc. so there is a balance of fats, carbohydrates and protein. This lowers the insulin response, and leads to lower fat accumulation - remember fat not weight - you still gonna put on weight. Other tricks you can employ include timing these treats or taking magnesium which helps your insulin sensitivity. What I do: Usually perform some fasted training - usually 20-40 minutes of loaded carries in the morning, something like suitcase carries, farmers walks that requires some form of resistance - not everyday maybe every other day. morning green tea usually boosts my energy levels - and has some l-theanine and caffeine for body co
“Some other resources that might be helpful”
Listed among other sleep resources
Hi, two suggestions that work for me: 1) The Wim Hof method. How to do it: link Guided session: link 2) Reveri - self hypnosis app: link Also, do you get enough sunlight during the day? They say it balances your circadian rythm. Some other resources that might be helpful: this video this video
“the transcript had no matches for insomnia or camping.”
Episode 2 was about sleep. But the transcript had no matches for insomnia or camping.[1] It sounds like a distorted memory of a small study where subjects without sleep disorders slept earlier but not longer or better when camping with natural light and fire only.[2] How long the effect lasted was not studied. [1] this video [2] link
