Andrew Huberman· PhD
if you can't fall asleep or if you wake up in the middle of the night and you can't fall back asleep pretty quickly after about 20 minutes or so probably best to get out of bed
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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.
if you can't fall asleep or if you wake up in the middle of the night and you can't fall back asleep pretty quickly after about 20 minutes or so probably best to get out of bed
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.
step one is okay, can I fall right back to sleep within the next two or three minutes? I try and if I don't, then I then I evaluate, okay, is there something going on my body right now that I actually need to get up or not? Is this something I could and and let whatever activation was ride out? If it's going to be short, let it do not and I guess the answer is do not add performance anxiety to it.
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.