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Andrew Huberman Intro

3:01 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Momentous Supplements

1:12 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Disclaimer

0:16 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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InsideTracker

1:09 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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AD: Eight Sleep

1:32 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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AD: LMNT

1:11 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Sleep Levers: Light, Darkness, Food, Temperature, Exercise, Caffeine, Supplements, & Digital Tools

6:46 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Viewing Sunlight 30-60 Minutes After Waking Triggers a Cortisol Increase

3:10 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Andrew's Morning Sunlight-Viewing Protocol: No Sunglasses, Eyeglasses Are Fine

2:23 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Viewing Morning Sunlight Aids Sleep & Promotes Daytime Wakefulness

0:34 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Wake Up Before Sunrise? Here's Andrew Huberman's Light-Viewing Protocol

1:43 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Andrew Recommends 5 Minutes of Early-Morning Light Exposure If It's Sunny, 20-30 Minutes If Cloudy

1:50 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Can't Get Sufficient Morning Sunlight? Andrew Recommends Using a Ring Light

1:09 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Miss a Morning Sunlight-Viewing Session? Double the Duration the Next Day

1:36 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Sunlight Is 5-90x Brighter Than Artificially Lit Indoor Environments

1:46 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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AD: Athletic Greens

1:21 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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1-3 Minutes of Morning Cold Exposure Stimulates Wakefulness Via Body Temp. Increases

2:25 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Morning Exercise Increases Core Body Temperature, Stimulating Wakefulness

1:46 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Delaying Caffeine Intake 90-120 Minutes Post-Waking Prevents the 'Afternoon Crash'

3:54 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Early-Morning Caffeine Combined With Exercise Causes an Afternoon Energy Dip

1:15 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Eating Early in the Day Sets a 'Food-Entrained' Circadian Clock, Promoting Alterness

3:06 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Combine Exercise, Food, & Sunlight-Viewing to Increase Early-Morning Alertness

2:44 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Andrew Huberman's Caffeine, Nap, & NSDR Afternoon Protocols for Optimizing Sleep

4:05 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Afternoon & Late-Day Exercise Advances the Circadian Clock, Delaying Bedtimes

1:52 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Like Morning Light Exposure, Viewing Evening Sunlight Sets the Circadian Clock

4:47 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Viewing Artificial Overhead Light Before Bed Destroys Sleep Quality

6:58 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Viewing Light Circa Sunset Offsets Adverse Effects of Late-Night Artificial Light Exposure

0:55 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Late-Night Hot Showers/Baths Lower Core Body Temperature, Enhancing Sleep

1:01 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Andrew Recommends Sleeping in a Cool Environment Without Socks

2:39 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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How to Calm Your Nervous System & Facilitate Sleep After Late-Date Exercise

1:21 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Alcohol Destroys Sleep Architecture; THC & CBD Lower Anxiety, Benefiting Sleep

2:03 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Sleep Supplements: 145mg Magnesium Threonate, 50mg Apigenin, & 100-400mg Theanine

4:54 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Why Andrew Huberman Doesn't Recommend Regularly Supplementing With Melatonin

1:03 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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For Better Sleep, Andrew Supplements With 2g of Glycine & 100mg of GABA Every 3-4 Days

2:43 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Have Trouble Falling Back Asleep? Andrew Huberman Recommends the Reveri App

2:26 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Provided the Bedroom Is Cool Enough, Eye Masks Improve Sleep

0:41 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Although They Reduce External Noise, Ear Plugs Disrupt Sleep for Many

0:39 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Elevating Your Feet While Sleeping Increases Glympathic System Clearance

0:42 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Have Trouble Breathing Through Your Nose During Sleep? Try Nasal Breathing During Cardio

3:10 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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For Optimal Sleep Health, Avoid Sleeping in Longer an Hour on Weekends

1:18 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Delaying Caffeine Intake Is Especially Important After Waking Up Groggy

1:49 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Andrew Huberman's Temperature Minimum Hacks for Avoiding Jet Lag

3:55 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Need to Be Awake at Some Point During Your Sleep Cycle? Use Red Light

2:28 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Andrew Huberman Outro (Part I)

1:48 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Support the 'Huberman Lab' Podcast

0:38 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Momentous Supplements

0:39 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Connect With Andrew Online

0:48 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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Andrew Huberman Outro (Part II)

0:21 · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Andrew Hubermanview episode

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