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“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT (00:05:50) Moonlight & Fire (09:25:00) Red Light: Good & Bad (00:15:45) Why Blue-Blockers Are Unscientific (00:19:20) Eyeglasses, Contact Lenses & Windows (00:22:05) Adding Up Your Lights (00:24:30) “Netflix Inoculation” With Light (00:25:25) How The Planet Controls Your Energy (00:27:00) A Season For Breeding (?) (00:31:15) Melatonin / Serotonin (00:33:50) Epinephrine vs Adrenaline: Same? Different? (00:35:00) Exercise & Your Sleep (00:40:30) Neuroplasticity & Food/Chemicals/NSDR (00:44:10) Using Sound & Smell To Learn Faster (00:46:45) Dream Meaning & Remembering (00:48:15) Waking Up Paralyzed (00:49:40) Nap/Focus Ratios For Accelerated Learning (00:52:45) Hypnotizing Yourself (00:54:05) Smart Drugs (01:01:10) Magnesium: Yay, Nay, or Meh? (01:02:10) How Apigenin Works (01:04:30) Serotonin: Slippery Slope (01:05:35) The Frog Experiment (01:08:35) Temperature (01:10:30) Morning Chills (01:28:00) Eating For Heating (01:30:30) Vagal Pathways For Gut-Brain Dialogue (01:31:50) Sex Differences (01:33:50) Self Experimentation As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:01:23) Sponsors: AG1, LMNT, Waking Up (00:06:54) What Is Sleep Really For? (00:09:33) Sleep Hunger (00:11:09) Caffeine: Devil & Angel (00:15:34) Timing Your Sleep Properly (00:17:30) Release Your Hormones (At The Right Times) (00:18:45) (Pineal) Melatonin Waring (00:24:30) Strange Vision Is Good Vision (00:32:50) Blue Light Is Great! (00:37:00) The Real Problem With Smartphones (00:38:30) Blind / Low Vision People (00:39:45) Using Exercise & Food To Set Your Clock (00:42:00) The Power of Sunset (00:45:43) The Healthy Holes In Your Skull (00:48:15) Bad Light (00:51:11) Light Location (00:53:00) Fire / Candlelight (00:54:00) When To Eat (00:54:40) How To Wake Up Earlier (01:08:00) Using The Body To Control The Mind (01:10:00) Drugs & Supplements (01:18:00) Sleep Walking (01:20:00) Office Hours Title Card Photo Credit: Mike Blabac Disclaimer

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week! Access the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:02:25) Sponsors: AG1, LMNT (00:07:57) What is the Nervous System (00:7:25) Deja Vu (00:08:09) How War, Guns & Soap Shaped Our Understanding of the Brain (00:10:47) Jennifer Aniston Neurons (00:11:58) Sensations (00:13:30) Magnetic Sensing & Mating (00:14:51) Perceptions & The Spotlight of Attention (00:16:33) Multi-Tasking Is Real (00:17:45) Bottom-Up vs. Top-Down Control of Behavior (00:18:38) Focusing the Mind (00:21:47) Antidepressants (00:25:01) Thoughts & Thought Control (00:25:56) Actions (00:30:40) How We Control Our Impulses (00:33:44) Neuroplasticity: The Holy Grail of Neuroscience (00:38:34) The Portal to Neuroplasticity (00:43:53) Accelerating Learning in Sleep (00:47:29) The Pillar of Plasticity (00:52:22) Leveraging Ultradian Cycles & Self Experimentation (00:57:17) Summary (00:58:03) Zero-Cost Support, Feedback, Reviews Disclaimer