Andrew Huberman· PhD
You know if I sleep really well for three or four nights in a row I wake up in a certain state that certainly makes my day go differently. And the inverse is also true if I don't sleep well.
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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.
You know if I sleep really well for three or four nights in a row I wake up in a certain state that certainly makes my day go differently. And the inverse is also true if I don't sleep well.
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Nothing makes a bigger difference in my conscious existence than how well I sleep.
High quality sleep creates a vastly superior conscious experience compared to sleep deprivation.
it changes how I understand and feel about life I mean it changes everything it changes a lot with age as well
my conscious existence changes based upon whether I've slept well or not the biochemical state I'm in of how I feel about life the things I'm doing the next day whether they're hard or fun
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.