Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Podcast #3

Summary

• Huberman Lab Podcast is a science-based podcast for everyday life
• Sponsors include Athletic Greens and InsideTracker
• Office hours episode where questions from viewers are answered
• Science of sleep, learning, and metabolism is discussed
• Sleep is important for learning and memory consolidation
• Blue light at night can disrupt sleep
• Light in the morning can help regulate sleep
• Exercise, diet, and sleep affect metabolism
• Fasting can affect metabolism and improve insulin sensitivity
• DNA testing can help personalize nutrition and fitness recommendations
• Red light is used in commercial products for various claimed health benefits
• Most studies on the positive effects of red light on the visual system are not published in reputable journals
• One study from the University of College London showed that viewing red light for a few minutes in the morning can improve mitochondria function in a type of retinal cell called photoreceptors
• Red light will not stimulate the melanopsin retinal neurons that signal daytime, but most red light products are too bright to avoid negative effects later in the day or at night
• To avoid negative effects, red light should be very dim and used early in the day
• Red light is not necessary, but it can be convenient because it allows you to see well while still being dim enough to not disrupt the circadian clock or dopamine levels
• Exercise performance and injury risk may be optimized at certain times of the day
• These times may include 30 minutes after waking, 3 hours after waking, and 11 hours after waking
• It is important to figure out what works best for an individual's schedule and needs
• Exercise in the morning can lead to an anticipatory circuit for waking up at the same time
• It is important to also get light exposure when exercising in the morning
• The intensity and volume of exercise can affect sleep and recovery
• Neural plasticity allows the brain and nervous system to change in response to experience
• Food, chemicals, and non-stop digital stimulation can all affect neural plasticity
• It is important to have a balance in life and to take breaks from technology
• REM sleep is important for memory consolidation
• People who remember their dreams more can set alarms to wake up in the middle of a 90 minute sleep cycle, which tend to be occupied by REM sleep
• Dreams may have meaning or may be just the result of spontaneous firing of neurons
• Sleep paralysis (waking up paralyzed) can occur and may be more common in marijuana smokers
• Neuroplasticity can also be accessed with non sleep deep rest and short naps
• Napping for 20-30 minutes can improve focus, but napping for longer can lead to sleep inertia (feeling groggy after waking up)
• The ideal ratio of focus to rest depends on the individual and their goals, but a good starting point is 45 minutes of focus followed by 15-20 minutes of rest
• Nootropics are not specific in targeting cognitive algorithms
• Elements of learning include focus, memory, ability to task switch, and strategy development
• It is necessary to have a knowledge base to be creative
• Memory alone is not sufficient for creativity
• Caffeine can increase focus to a certain point, but too much can lead to decreased focus
• Nootropics often include stimulants and substances that increase acetylcholine
• It is important to have an "off switch" to prevent a crash after stimulating alertness
• Nootropics may be useful for occasional use if they are safe for the individual
• More research is needed on the long-term effects of nootropics
• The website examine.com is a useful resource for evaluating the safety and effectiveness of supplements and compounds.
• Increased serotonin levels through tryptophan or 5-HTP can cause some people to have poor sleep
• Correlation and causation can be complicated in self-experimentation and multiple control experiments may be necessary
• Factors such as light, exercise, and food can affect the circadian rhythm
• Body temperature tends to be lowest at around 4:00 AM and peaks between 4:00 PM and 6:00 PM
• Cooler temperatures are better for sleep
• Wearing socks in bed can help people fall asleep faster
• The ideal room temperature for sleep is around 65°F (18°C)
• Using a cooling pad, mattress pad, or fan can help regulate body temperature during sleep
• Cold showers or ice baths in the morning can help phase advance the body's internal clock, making it easier to wake up earlier the next day
• Cold showers or ice baths at night can delay the body's internal clock, making it harder to wake up early the next day
• Cold exposure can be used to increase thermogenesis and fat loss, or to mitigate stress and improve mood
• Deep breathing, visualization, and other techniques can be used to calm the autonomic nervous system while taking a cold shower or bath
• The body's internal clock (circadian rhythm) is impacted by temperature changes and plays a role in regulating metabolism and other functions
• Joe Takahashi is a scientist who has studied the role of temperature in circadian rhythms
• Cold exposure should be approached with caution and gradually increased over time to avoid injury
• Foods high in tyrosine, such as nuts and red meats, may contribute to the production of dopamine and epinephrine, which are associated with wakefulness
• Food volume can also affect wakefulness: a full stomach can cause drowsiness, while fasting can increase alertness
• Complex carbs and foods high in tryptophan, such as white meat and turkey, may promote sleep and relaxation
• Low carb/fasted/ketogenic diets may increase wakefulness through increased production of epinephrine, norepinephrine, adrenaline, and dopamine
• Carbohydrate-rich meals may promote tryptophan, serotonin, and lethargy
• Exercise and glycogen depletion can affect the impact of different foods on the body
• Female hormones and neuro effects during pregnancy
• Four variables to track for self experimentation: sunlight exposure, exercise, meals, and non-sleep deep rest protocols
• How to sleep better with intermittent fasting and sleep deprivation
• The importance of being well-rested for mental and physical performance
• The effects of sunlight, temperature, and exercise on the body's sleep-wake cycle
• The benefits of non-sleep deep rest protocols for relaxation and recovery