Andrew Huberman· PhD
by age 65 and over or certainly by age 75 you are down to about just 5% of the deep sleep that you had when you were 17 or 18
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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.
by age 65 and over or certainly by age 75 you are down to about just 5% of the deep sleep that you had when you were 17 or 18
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we can start to pick up that great sleep decline beginning in your mid to late 30s and then it just decreases
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.