This is the summary for the “Master Your Sleep and Be More Alert When Awake” podcast by Andrew Huberman. He is a professor at the Department of Neurobiology at the Stanford University School of Medicine.
In this podcast, Andrew shares some valuable information about sleep and how to get better at it. You can watch the full Podcast here.
In this post, I shared the key takeaways that I took from Andrew’s podcast and I hope you find it useful.
What is sleep for?
Sleep is the most important period of our lives that resets our ability to be focused, alert, and emotionally stable, when we are awake.
What determines how well we sleep?
2 Forces determines how well we sleep
Chemical Force – There is a molecule in our nervous system that is called Adenosine. This molecule builds up in our body throughout the day and when we have high Adenosine in our body we feel sleepy. So after sleep, Adenosine levels go low in our body. So higher the adenosine, the more sleepy we feel.
Circadian Force – This is the clock in your brain that determines when you need to sleep. Light (sunlight) has a major influence on our circadian clock. It governs, when you want to sleep and when you want to be awake.
Cortisol and epinephrine are hormones that wakes you up. It alerts your body and increase your heart rate. It is important that cortisol released early in the day. Once cortisol is released it sets a timer in your nervous system that releases melatonin and melatonin makes us sleepy.
Cortisol/Melatonin Rhythm
If we can’t get cortisol and melatonin rhythm right, this would cause lots of health issues such as anxiety, depression, learning difficulties, dementia, etc.
So What mechanisms help to set this rhythm right?
Blue light from daylight naturally sets this rhythm. So, being exposed to daylight for 2 to 10 minutes during sunrise (whether it is sunny or not) helps to set cortisol/melatonin rhythm. This is not about seeing the sun. Even on cloudy and rainy days, the sunlight is still present to set this rhythm. It also helps to low vision and blind people as well. Viewing sunlight early in the day is the key to a good night’s sleep. Finally, repeating the same process during the sunset helps you set your circadian clock and cortisol/melatonin rhythm.
What are the bad things for Cortisol/Melatonin Rhythm?
Exposure to the bright light resets this rhythm and it affect your sleep. Bright light will send a signal to your brain to say it is morning and resets your circadian clock and melatonin/cortisol rhythm. So, try to avoid bright light exposure after 8 pm and completely avoid Blue Light between 11 pm and 4 am (Enable Blue Light filters on your digital devices r you can also purchase filters separately). For example, overhead fluorescent light are really bad for your sleep. Try to have dim lights after 8 pm. Candle lights and fireplaces are OK.
Things you can do to help you sleep
Non-Sleep Deep Rest such as meditation, Yoga Nidra, and Hypnosis are deep relaxation techniques that can help you relax. They help to reset your ability to be awake and able to engage better with the world.
Supplements for sleep can also help. Despite using sleeping pills, you could use Magnesium Theniate which helps you get drowsy and fall asleep. Theanine also shuts off your mind and help you fall asleep. Finally, Apagenim can also help you to sleep. Although these supplements are better than traditional sleeping pills, you should still consult your doctor before using any supplements.
Finally, the timing of your food and regular exercise during the day also plays a major role in a good night’s sleep.