Jan. 11, 2021

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours".

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For the full show notes, visit


(00:03:30): What Is Sleep Really For?

(00:06:15): Sleep Hunger

(00:09:00): Caffeine: Devil & Angel

(00:12:20): Timing Your Sleep Properly

(00:14:15): Release Your Hormones (At The Right Times)

(00:18:45): (Pineal) Melatonin Waring

(00:24:30): Strange Vision Is Good Vision

(00:32:50): Blue Light Is Great!

(00:37:00): The Real Problem With Smartphones

(00:38:30): Blind / Low Vision People

(00:39:45): Using Exercise & Food To Set Your Clock

(00:42:00): The Power of Sunset

(00:45:43): The Healthy Holes In Your Skull

(00:48:15): Bad Light

(00:51:11): Light Location

(00:53:00): Fire / Candlelight

(00:54:00): When To Eat

(00:54:40): How To Wake Up Earlier

(01:08:00): Using The Body To Control The Mind

(01:10:00) Drugs & Supplements

(01:18:00): Sleep Walking

(01:20:00): Office Hours

Links to several of the tools mentioned in this episode are listed below.

Note: A special episode devoted to shift workers and jetlag is coming out soon

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac


This episode is from Huberman Lab whose proprietor has full ownership and responsibility on its contents and artworks. It was shared using Castamatic, a podcast app for iPhone and iPad.