Why You Wake Up At 3AM Every Night скачать в хорошем качестве

Why You Wake Up At 3AM Every Night

Stop waking up at 3 AM and discover the science-backed protocol to reset your brain’s sleep clock. Andrew Huberman reveals why you "run out" of melatonin and the single light-viewing habit that fixes it for good. In this episode, Andrew Huberman shares the perfect sleep protocol on how to sleep better to help you master your circadian rhythm and unlock deep, restorative rest to up your quality of sleep. While many struggle with "sleep anxiety," Huberman explains how managing the "seesaw" between alertness and calmness is the key to waking up refreshed. These sleep tips will lead you to a night of better sleep. You will learn exactly how to time your light exposure to trigger natural melatonin release , the truth about blue light blockers , and the specific "sleep cocktail" supplements (like Magnesium Threonate and Apigenin) that turn off racing thoughts at night. Beyond sleep, Huberman and Dr. Mark Hyman discuss the gut-brain connection to dopamine and practical neuroplasticity tools to improve focus and rewire your brain at any age. #AndrewHuberman #SleepHacks #Neuroscience #podcast Get my top tips for optimal health and vitality: https://bit.ly/MarksPicks This episode is brought to you by Athletic Greens, BiOptimizers, and Cozy Earth. Athletic Greens is offering Doctor’s Farmacy listeners a full year supply of their Vitamin D3/K2 Liquid Formula free with your first purchase, plus 5 free travel packs. Just go to http://athleticgreens.com/hyman to take advantage of this great offer. Right now, BiOptimizers is offering Doctor’s Farmacy listeners 10% off your Magnesium http://Breakthrough order. Just go to magbreakthrough.com/hyman and use code HYMAN10 to receive this amazing offer. Cozy Earth makes it super easy to try out their products with a 30-day free trial and 10-year warranty. Plus, right now they are offering their best sale price ever with 40% off. Just go to http://cozyearth.com use the code HYMANPODCAST40 at checkout. (0:00) Waking up at 3AM and the impact of melatonin (2:23) Autonomic nervous system and sleep-wake regulation (8:22) Techniques to shift brain states for better sleep (10:00) The role of light in sleep and the use of blue blockers (19:08) Sleep aids: Supplements and hypnosis apps (23:14) Understanding the sleep epidemic and sleep cycles (25:48) The gut-brain connection and its effect on health (29:51) Dopamine's role in cravings and diet's impact on brain function (40:09) Neuroplasticity: Concepts and case studies (42:43) Exploring psychedelic therapies and adaptive neuroplasticity (46:17) Neurochemicals and enhancing adult learning and memory (50:41) Improving brain function and neuroplasticity through meditation (57:17) Balancing high performance with self-care (1:01:45) Strategies for enhancing neuroplasticity and managing technology's impact (1:05:39) The role of focused learning cycles, curiosity, and nootropics in brain health (1:08:26) The interplay between nutrition, fasting, physical skills, and neuroplasticity (1:12:19) Embracing playfulness and emotional flexibility for learning (1:14:34) Recap of brain plasticity and the microbiome's influence on sleep