What is Non-Sleep Deep Rest (NSDR) and how can it help with sleep?

Non-Sleep Deep Rest (NSDR) is an umbrella term for practices like Yoga Nidra, which involve progressive relaxation of your nervous system. By deliberately turning off thinking and relaxing the body, NSDR can help you fall asleep more easily, reduce stress, and even provide a sense of rejuvenation if you haven't had enough sleep. It's recommended to do NSDR early in the morning if you're sleep-deprived, in the afternoon, or if you wake up in the middle of the night.

What supplements does Andrew Huberman recommend for improving sleep?

Andrew Huberman suggests a stack of supplements taken 30-60 minutes before sleep: 100-200mg of Magnesium Threonate or Bis-Glycinate, 50mg of Apigenin, and 100-400mg of L-Theanine. He also mentions taking 200mg of GABA and 1-2 grams of Glycine. These supplements work by activating GABA, which calms the forebrain and promotes drowsiness, leading to deeper sleep.

How does body temperature affect sleep and wakefulness?

Body temperature plays a crucial role in wakefulness and sleep. Your body temperature rises as you wake up in the morning and naturally peaks in the mid-afternoon before dropping in the evening. To fall and stay asleep, your body temperature needs to be 1-3 degrees lower than its afternoon peak. Managing your environment's temperature (cool room, warm blankets) and even taking a hot bath before bed can assist this natural temperature drop.

What are the benefits of cold exposure (ice baths, cold showers) and when is the best time to do it?

Cold exposure for 1-3 minutes (totaling 11 minutes per week) can significantly increase dopamine release (2.5x), improve metabolism by increasing body heat and activating brown fat, and provide a mental boost. The best time to do it is early in the morning to enhance wakefulness. You want the cold to be uncomfortable but safe, causing your body to work to heat itself.

Why should I delay my morning caffeine intake?

Delaying caffeine for 90-120 minutes after waking allows your natural morning cortisol peak to clear out adenosine, a molecule that causes sleepiness. If you drink caffeine immediately, it blocks adenosine receptors, but the adenosine still builds up, leading to a significant energy crash in the afternoon once the caffeine wears off. This practice can prevent the afternoon slump and reduce overall caffeine dependence.

How does alcohol impact sleep, and can its negative effects be mitigated?

Even one or two alcoholic drinks can significantly disrupt sleep quality, partly by affecting your body's temperature regulation system and causing dehydration. To mitigate effects if drinking, focus on hydration with low-sugar electrolyte solutions and avoid consuming alcohol close to bedtime. Alcohol also causes the excretion of sodium, which is vital for nerve function and blood pressure regulation.

What is the 'no-go' circuit and how can I train it to improve impulse control?

The 'no-go' circuit in the basal ganglia is responsible for suppressing behavior and delaying gratification. In modern life, we often over-train 'go' circuits (action-oriented behaviors). To strengthen 'no-go' circuits, deliberately impose small acts of self-restraint (e.g., delaying checking your phone, waiting a few minutes before eating). This training makes it easier to suppress impulsive actions in more significant situations, improving self-control across various aspects of life.

How can vision and breathing techniques be used to reduce stress?

When stressed, your visual field narrows (soda straw view) and time perception distorts. To de-stress, consciously dilate your gaze to panoramic vision, seeing the room's periphery. For breathing, use physiological sighs: a double inhale through the nose (one full inhale, then a quick second inhale) followed by a long exhale through the mouth. This rapidly offloads carbon dioxide and calms the nervous system. Nasal breathing at all other times is also crucial.

What types of exercise are best for brain health and combating age-related cognitive decline?

To support brain health, aim for 150-180 minutes of Zone 2 cardio per week to improve blood flow and glymphatic clearance (brain's lymphatic system). Crucially, incorporate 3-4 days per week of load-bearing exercise (e.g., bodyweight, free weights, machines). Load-bearing exercise stimulates bones to release osteocalcin, a hormone that travels to the brain and supports cognitive function, learning, and memory. Grip strength and jumping ability are indirect indicators of cognitive function.

How can I raise my stress threshold to be less reactive to external triggers?

To raise your stress threshold, you need to comfortably remain in a 'no-go' response even with high adrenaline. This can be achieved through cyclic hyperventilation (similar to Wim Hof breathing): 25-30 active inhales and passive exhales, then exhale fully and hold breath for 15-60 seconds, repeated for three rounds. This practice trains your body to remain calm while physiologically aroused, making you less likely to be 'triggered' by stressors.

Andrew Huberman: Don't Drink Coffee Right Away...(Do This Instead) And More Ways to Live Better

The Knowledge Project

People & Blogs5 min read119 min video

Mar 22, 2022|147,092 views|3,199|103

Shane Parrish Farnam Street The Knowledge Project Farnam Street Podcast Mental Models Andrew Huberman hubermanlab tiny habits for big change supplements how to sleep better huberman lab podcast huberman advice

Save to Pod

Key Moments

TL;DR

Optimize sleep, energy, and mood with light, exercise, nutrition, and stress management.

Key Insights

Morning sunlight exposure is crucial for regulating circadian rhythms and improving mood and alertness.

Strategic use of light, including dimming lights in the evening and utilizing artificial bright lights when needed, is key for sleep.

Consistent exercise, particularly Zone 2 cardio and resistance training, supports brain health, metabolism, and sleep quality.

Dietary choices, such as evening carbohydrate intake and avoiding late-night caffeine, can influence alertness and sleep.

Stress management techniques like physiological sighs, nasal breathing, and NSDR (Non-Sleep Deep Rest) enhance resilience and calm.

Supplements like magnesium, apigenin, and theanine can support sleep quality, but behavioral tools should be the foundation.

HARNESSING THE POWER OF LIGHT FOR SLEEP AND ALERTNESS

Dr. Huberman emphasizes that light is a primary stimulus for our health and performance, directly influencing our circadian rhythms. Morning exposure to bright light, ideally sunlight, signals the brain to initiate wakefulness and sets the body's 24-hour clock. This practice is vital for regulating hormone release, including cortisol, which peaks in the morning to promote alertness. Conversely, minimizing bright light exposure in the evening, particularly in the hours before sleep, allows melatonin production to increase, facilitating restful sleep. Even on overcast days or in low-light mornings, utilizing bright artificial lights can help synchronize internal body clocks.

THE CRITICAL ROLE OF MOVEMENT AND EXERCISE

Consistent physical activity is foundational for both physical and mental well-being. Dr. Huberman recommends 150-180 minutes of Zone 2 cardio per week, characterized by moderate intensity where conversation is possible, to improve cardiovascular health and brain function. Additionally, 3-4 days of resistance training is crucial for maintaining muscle mass, supporting cognitive function through load-bearing exercises, and signaling to the brain for overall health. Exercise not only improves sleep quality but also enhances mood, metabolism, and neuroplasticity, making the body more efficient and resilient.

STRATEGIC NUTRITION AND SUPPLEMENTATION FOR ENERGY AND SLEEP

Diet plays a significant role in regulating energy levels and sleep. Dr. Huberman suggests that meals with more carbohydrates in the evening can help reduce cortisol levels and promote relaxation, contrasting with low-carbohydrate meals which tend to increase alertness. He also advises limiting caffeine intake by mid-afternoon to avoid disrupting sleep architecture. For sleep support, he recommends supplements like magnesium (three-onate or bis-glycinate), apigenin, and theanine, taken 30-60 minutes before bed. These can enhance deep sleep and promote calmness by increasing GABA levels.

ENGINEERING THE SLEEP ENVIRONMENT AND ROUTINE

Optimizing sleep involves more than just avoiding light; it includes managing body temperature and establishing a winding-down routine. Dr. Huberman suggests keeping the bedroom temperature slightly cooler at night to facilitate sleep, as body temperature naturally drops. He advocates for a progressive dimming of lights in the evening and minimizing screen time before bed. Practices like Non-Sleep Deep Rest (NSDR) or yoga nidra can be highly effective for de-stressing and improving sleep onset, especially when practiced in the afternoon or when experiencing middle-of-the-night awakenings.

BUILDING STRESS RESILIENCE THROUGH BREATHING AND COLD EXPOSURE

To manage stress and increase resilience, Dr. Huberman highlights the efficacy of specific physiological practices. Cyclic hyperventilation, followed by a breath-hold, can deliberately stimulate adrenaline release, thereby raising the body's stress threshold. Physiological sighs, characterized by a double inhale followed by a long exhale, are a rapid and effective method for de-stressing by re-inflating avioli in the lungs. Cold exposure, such as ice baths or cold showers, also significantly boosts dopamine and adrenaline, increasing metabolism and enhancing alertness and resilience. These practices help regulate the nervous system and improve one's response to challenging situations.

ENHANCING COGNITIVE FUNCTION AND IMPULSE CONTROL

Maintaining cognitive function throughout life involves both direct and indirect strategies. Load-bearing exercises stimulate the release of osteocalcin, a hormone that supports neurons in the hippocampus, crucial for learning and memory. Improving glymphatic clearance during sleep, potentially aided by elevating feet slightly, is also vital for removing metabolic waste from the brain. Furthermore, practicing 'no-go' responses, or intentionally suppressing impulsive actions, strengthens neural circuits that are essential for impulse control and long-term goal achievement. This deliberate practice of delaying gratification and resisting immediate impulses is key to sustained focus and rational decision-making.

THE INTERPLAY OF VISION, BREATHING, AND INTERNAL STATE

Our visual field and breathing patterns are intrinsically linked to our mental and physical state. When relaxed, we experience panoramic vision, enhancing situational awareness. Stress causes visual fields to narrow, creating a 'soda straw' view and focusing on smaller time increments. Conversely, consciously widening one's gaze can promote relaxation. Exhaling slows heart rate, while inhales transiently increase it. Physiological sighs, involving specific breathing patterns, are highly effective for rapid de-stressing by maximizing oxygen intake and carbon dioxide offloading through the re-inflation of lung avioli. Nasal breathing is promoted as the default for filtering air and improving facial structure.

UNDERSTANDING CAFFEINE AND ALCOHOL'S EFFECTS

Caffeine, while a valuable tool for alertness and motivation by antagonizing adenosine and stimulating adrenaline release, should be consumed strategically. Delaying caffeine intake for 90-120 minutes after waking allows natural cortisol to clear adenosine, preventing afternoon energy crashes and reducing overall dependence. Alcohol, while it may induce drowsiness by lowering body temperature, significantly disrupts sleep quality. To mitigate its effects, hydration with electrolytes is recommended, and consumption should be limited close to bedtime. The combination of alcohol with sedatives is particularly dangerous due to additive central nervous system depression.

SUCCESS AS CONTINUOUS GROWTH AND WELL-BEING

Dr. Huberman defines success not by material accumulation but by a commitment to continuous self-improvement and well-being. This includes maintaining physical and mental health, investing in meaningful friendships, and embracing the brain's capacity for neuroplasticity. He views life as a series of developmental milestones, emphasizing the importance of taking responsibility for personal growth at every stage. His singular mission is to share the utility of human biology to improve lives, encouraging others to adopt tools and protocols that foster resilience, kindness, and a deeper understanding of themselves and the world.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Daily Health Optimization Protocol

Practical takeaways from this episode

Do This

Get 5-20 minutes of sunlight exposure within 30 minutes of waking, or use a daylight simulator/ring light.

Dim artificial lights and use low-set lights in the evening, especially 2-3 hours before bed.

Eat carbohydrate-rich meals in the evening to reduce cortisol and promote drowsiness.

Practice Non-Sleep Deep Rest (NSDR) or Reveri app scripts daily or several times a week, especially if sleep-deprived or waking at night.

Take Magnesium Threonate/Bis-Glycinate (100-200mg), Apigenin (50mg), L-Theanine (100-400mg), GABA (200mg), and Glycine (1-2g) 30-60 minutes before bed.

Keep bedroom temperature cool (1-3 degrees lower than daytime body temp) and use warm blankets, with hands/feet exposed if hot.

Implement 11 minutes of cold exposure per week (e.g., ice baths, cold showers) to boost dopamine and metabolism.

Delay caffeine intake for 90-120 minutes after waking to allow natural cortisol peak to clear adenosine.

Engage in 150-180 minutes per week of Zone 2 cardio (conversational pace).

Perform resistance exercise 3-4 times per week for brain health and fat burning, focusing on load-bearing movements.

Practice 'no-go' behaviors throughout the day to suppress impulses and build resilience.

Use panoramic vision and physiological sighs (double inhale, long exhale) to rapidly de-stress during the day.

Breathe through your nose primarily, even during sleep and light exercise.

For alcohol consumption, hydrate with low-sugar electrolyte solutions and avoid close to bedtime.

Avoid This

Do not look directly at the sun or any painfully bright light source.

Avoid wearing sunglasses or viewing light through windows/windshields for morning light exposure.

Avoid bright artificial lights or excessive screen time between 10 PM and 4 AM.

Do not rely on Melatonin supplementation, especially in high doses or for extended periods.

Avoid combining alcohol with sleep medications.

Don't drink fluids excessively before bed, leading to multiple trips to the restroom.

Don't sleep with socks on; allow hands and feet to release heat.

Don't get into ice water for too long to avoid hypothermia.

Avoid extreme training or over-exercising, as it can disrupt sleep.

Do not drink caffeine too late in the day (after 2-3 PM).

Avoid habitual overuse of caffeine; consider intermittent use or occasional breaks.

Avoid using L-Theanine if you suffer from night terrors or sleepwalking.

Do not perform breathing exercises near water or while driving.

Common Questions

To optimize your light exposure, aim for 5-20 minutes of sunlight on your eyes within 30-60 minutes of waking. If the sun isn't out, use bright overhead artificial lights or a ring light. Throughout the day, maximize bright light exposure. In the evening (8-10 PM onwards), significantly dim lights and minimize screen time. Getting some low-angle sunlight in the late afternoon/evening can also help set your circadian rhythm. This helps regulate cortisol and melatonin cycles, improving alertness during the day and sleep at night.

Topics

Osteocalcin

Mentioned in this video

personTony Weiss-Coray

A colleague at Stanford whose study showed that blood from exercised individuals infused into non-exercised individuals improved brain function.

personPat Dossett

A friend of the speaker who spent nine years in the SEAL teams and believes in training 'no-go' circuits, proposing an 'hour of pain' challenge.

productChilliPad

A temperature-regulating mattress pad mentioned as a device some people use for sleep.

personEric Kandel

Nobel Prize-winning neuroscientist from Columbia whose lab showed osteocalcin's role in brain function.

bookProceedings of the National Academy of Sciences

A scientific journal that published a study showing how specific breathing techniques can activate the immune system and provide resistance to infection.

companySwanson

The only known source (by the speaker) for purchasing Apigenin.

companyMade For

A company that created a free resource for Non-Sleep Deep Rest (NSDR) scripts, explicitly designed to exclude intentions and other elements found in traditional Yoga Nidra.

organizationUniversity of Colorado

Location where a study on students camping for two days, eliminating electronics and aligning with natural light cycles, showed a reset of cortisol and melatonin rhythms for a week.

bookJaws: A Hidden Epidemic

A book mentioned for its insights into the cosmetic and health benefits of nasal breathing.

softwareReveri

An app developed by Dr. David Spiegel at Stanford for self-hypnosis to improve sleep, focus, chronic pain, and anxiety, backed by peer-reviewed clinical data.

supplementMagnesium Bis-Glycinate

An alternative form of magnesium, equally effective as Magnesium Threonate, for improving sleep depth and transition. Suggested dosage is 100-200mg.

personAdmiral William H. McRaven

Former Navy SEAL whose 'make your bed' philosophy emphasizes the psychological benefit of completing a small task daily.

studyEuropean Journal of Physiology