Andrew Huberman· PhD
That the motor learning and the recovery from exercise is going to happen early in the night.
Loading…
The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
That the motor learning and the recovery from exercise is going to happen early in the night.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
exercising intensely in the six hours prior to bedtime, for many people, not all, but for many people can disrupt the total amount of slow-wave sleep that they get and can also disrupt rapid eye movement sleep.
But resistance exercise, unlike aerobic exercise, does seem to increase the amount of slow wave sleep, which, as we know, is involved in motor learning and the acquisition of fine detailed information, not general rules or the emotional components of experiences.
One of the most powerful ways to increase the percentage of slow wave sleep, apparently without any disruption to the other components of sleep and learning, is to engage in resistance exercise. It's pretty clear that resistance exercise triggers a number of metabolic and endocrine pathways that lend themselves to release of growth hormone, which happens early in the night.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.