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: https://go.hubermanlab.com/FESj0fJ

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*Timestamps*
00:00:00 Introduction to Sleep & Wakefulness
00:01:11 The Science of Sleep: Adenosine Explained
00:03:30 Circadian Rhythms: The Body’s Internal Clock
00:05:08 The Role of Cortisol & Melatonin
00:10:16 Maximizing Morning Light Exposure
00:14:12 Other Factors Influencing Circadian Rhythms
00:16:08 The Impact of Light on Sleep Quality
00:24:31 Napping & Non-Sleep Deep Rest

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