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".

Thank you to our sponsors:

• Helix Sleep: http://helixsleep.com/huberman
• Headspace: http://headspace.com/specialoffer

Timestamps can be found below:

• What Is Sleep Really For? - 3:30
• Sleep Hunger - 6:15
• Caffeine: Devil & Angel - 9:00
• Timing Your Sleep Properly - 12:20
• Release Your Hormones (At The Right Times) - 14:15
• (Pineal) Melatonin Waring - 18:45
• Strange Vision Is Good Vision - 24:30
• Blue Light Is Great! - 32:50
• The Real Problem With Smartphones - 37:00
• Blind / Low Vision People - 38:30
• Using Exercise & Food To Set Your Clock - 39:45
• The Power of Sunset - 42:00
• The Healthy Holes In Your Skull - 46:43
• Bad Light - 48:15
• Light Location - 51:11
• Fire / Candlelight - 53:00
• When To Eat - 54:00
• How To Wake Up Earlier - 55:40
• Using The Body To Control The Mind - 1:08:00
• Drugs & Supplements - 1:10:00
• Sleep Walking - 1:18:00
• Office Hours - 1:20:00

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

• 10 Min Yoga Nidra Script (no cost)
  • https://youtu.be/M0u9GST_j3s
• 35 Min Yoga Nidra Script (no cost)
  • https://www.youtube.com/watch?v=FroVfmOtaps
• Research Supported Hypnosis Scripts (no cost)
  • https://reverihealth.com/
• Independent Supplement Research Site (no cost)
  • https://examine.com

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

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system— a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab Podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more.

Thank you for your interest in science. We'll see you next week.

Athletic Greens: https://athleticgreens.com/huberman

InsideTracker: https://info.insidetracker.com/huberman

Time stamps for the episode can be found below.

• What is the Nervous System 5:00 Deja Vu 8:55
• How War, Guns & Soap Shaped Our Understanding of the Brain 10:50
• Jennifer Aniston Neurons 13:30
• Sensations 14:30 Magnetic Sensing & Mating 16:10
• Perceptions & The Spotlight of Attention 17:30
• Multi-Tasking Is Real 18:30
• Bottom-Up vs. Top-Down Control of Behavior 20:10
• Focusing the Mind 21:15
• Emotions + The Chemicals of Emotions 21:55
• Antidepressants 24:30
• Thoughts & Thought Control 27:40
• Actions 28:35
• How We Control Our Impulses 33:20
• Neuroplasticity: The Holy Grail of Neuroscience 36:25
• The Portal to Neuroplasticity 41:20
• Accelerating Learning in Sleep 46:40
• The Pillar of Plasticity 50:20
• Leveraging Ultradian Cycles & Self Experimentation 55:00 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, it's employees, guests and affiliates assume no liability for the application of the information discussed.

Welcome to the Huberman Lab Podcast, a new podcast from Dr. Andrew Huberman. 

Podcast can also be found on YouTube here: https://www.youtube.com/c/AndrewHubermanLab

My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. I will also discuss tools for measuring and changing how our nervous system works.

Upcoming episodes will cover: sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. We will also cover neuroplasticity, fear, and stress. Along the way I will discuss behavioral tools ("do's and don'ts"), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work.

To suggest additional topics, please leave a review for the show along with a suggestion for desired topics. You can also head over to the YouTube Welcome Message (https://youtu.be/4b6bwcWK6GE) and enter suggestions in the comments section. I will shape the content of future podcasts accordingly.

Thank you for your interest in science!

-Andrew