Andrew Huberman· PhD
However, and as I mentioned earlier, it would be good to strive to try and balance the amount of slow-wave sleep and rapid eye movement sleep across the entire night.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
However, and as I mentioned earlier, it would be good to strive to try and balance the amount of slow-wave sleep and rapid eye movement sleep across the entire night.
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In general, the goal should be to balance the total amount of slow-wave sleep and rapid eye movement sleep across the night. However, I would not want people to obsess over getting exactly 30% rapid eye movement sleep and exactly 30% slow-wave sleep. Your body is much more resilient than that, but the closer those two numbers are to one another, the better overall architecture of your sleep.
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.