Andrew Huberman· PhD
And then we know that anytime you sleep less- - Mm-hmm. - your inflammation goes up, you have a bunch of gut issues, and whole body issues.
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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 then we know that anytime you sleep less- - Mm-hmm. - your inflammation goes up, you have a bunch of gut issues, and whole body issues.
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I know, personally, like when I don't sleep, while I'm more susceptible to like...anything inflammatory that's going on is exacerbated. And that's very interesting. There's some other studies, I don't know if you've seen, pointing to, for example, the guy. There's bacteria in our gut are also on a circadian rhythm. Yeah. Crazy. So when our sleep is disrupted, these bacterias, their circadian rhythm is also disrupted, and that affects metabolism, it affects the way they're metabolizing foods and things like that.
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.