Andrew Huberman· PhD
And of course, to maximize sleep.
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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.
And of course, to maximize sleep.
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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.
But certainly absolutely, sleep and quality sleep of the appropriate duration, et cetera is going to be important for learning of all kinds, including skill learning.
the more and more complex the motor skill became the greater and the greater the benefit of sleep um by way of that consolidation effect
yes sleep spindles predicted and stage two predicted how much better they were the next day but it was especially stage two in the last quarter of the night
if we do a skill learning task like a sports task it's a different type of sleep that's needed we see a homeostatic response from sleep that following night to try and lock in those new skilled memories
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.