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A recent study indicates standard melatonin doses (2-3mg) taken shortly before bed have no impact on sleep. 4mg taken 3 hours prior shows benefits. Melatonin is ineffective for insomnia. #Melatonin #SleepScience

Matt Walker

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30,879 views • 7 months ago •via X (Twitter)

#Melatonin #SleepScience

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A study shows 88% of melatonin brands have inaccurate labels, with melatonin content ranging from 26% less to 347% more than claimed. Look for brands with 3rd-party tested batches. It's a chronobiotic, not a sleep aid. #SleepScience #Melatonin

A study shows 88% of melatonin brands have inaccurate labels, with melatonin content ranging from 26% less to 347% more than claimed. Look for brands with 3rd-party tested batches. It's a chronobiotic, not a sleep aid. #SleepScience #Melatonin

Matt Walker

20,683 views • 9 months ago

Stop downing melatonin like candy. Andrew Huberman is sounding the alarm: High-dose melatonin supplements (20mg, 50mg — yes, people actually take that much) can suppress the hypothalamic-gonadal axis and potentially delay puberty and adolescence, especially in young people. While melatonin is naturally produced in many cells and has antioxidant properties, flooding your system with large supplemental amounts is a bad idea. His practical take: maybe a tiny bit occasionally, but not the mega-doses you see everywhere. It’s a timely reality check for anyone relying on melatonin nightly to fall asleep. Have you ever taken high-dose melatonin? Did it help or cause any weird side effects?

Stop downing melatonin like candy. Andrew Huberman is sounding the alarm: High-dose melatonin supplements (20mg, 50mg — yes, people actually take that much) can suppress the hypothalamic-gonadal axis and potentially delay puberty and adolescence, especially in young people. While melatonin is naturally produced in many cells and has antioxidant properties, flooding your system with large supplemental amounts is a bad idea. His practical take: maybe a tiny bit occasionally, but not the mega-doses you see everywhere. It’s a timely reality check for anyone relying on melatonin nightly to fall asleep. Have you ever taken high-dose melatonin? Did it help or cause any weird side effects?

Camus

26,404 views • 4 months ago

Sleep doctor says taking melatonin without understanding what it does can cause serious harm to your body “Melatonin is by prescription only almost everywhere outside the United States. Melatonin is a hormone. There’s a reason you can’t go to CVS and get testosterone and estrogen, right? Hormones affect the entire system. What you don’t want to do is have somebody just willy-nilly grabbing a hormone and starting to take it without understanding what’s going on with them” “More importantly, melatonin in particular interacts with SSRI medications. An SSRI is a serotonin-specific reuptake inhibitor, an antidepressant, things like Prozac, Zoloft, and Celexa. All of those are medications that can be affected by melatonin ingestion. In addition, melatonin can affect birth control, blood pressure medication, and diabetes medication” “Melatonin is a sleep regulator, not a sleep initiator. Melatonin doesn’t affect sleep drive, it affects sleep rhythm. It mainly affects your brain, telling it when it’s time to go to bed. It does not directly make you sleepy”

Sleep doctor says taking melatonin without understanding what it does can cause serious harm to your body “Melatonin is by prescription only almost everywhere outside the United States. Melatonin is a hormone. There’s a reason you can’t go to CVS and get testosterone and estrogen, right? Hormones affect the entire system. What you don’t want to do is have somebody just willy-nilly grabbing a hormone and starting to take it without understanding what’s going on with them” “More importantly, melatonin in particular interacts with SSRI medications. An SSRI is a serotonin-specific reuptake inhibitor, an antidepressant, things like Prozac, Zoloft, and Celexa. All of those are medications that can be affected by melatonin ingestion. In addition, melatonin can affect birth control, blood pressure medication, and diabetes medication” “Melatonin is a sleep regulator, not a sleep initiator. Melatonin doesn’t affect sleep drive, it affects sleep rhythm. It mainly affects your brain, telling it when it’s time to go to bed. It does not directly make you sleepy”

Mikli

80,499 views • 3 months ago

Andrew Huberman doesn’t hold back on melatonin supplements: he’s not a fan at all. People down 20-50mg like candy, but the animal data shows it can suppress the hypothalamic-gonadal axis and potentially delay puberty/adolescence. Science backs the concern: studies have shown exogenous melatonin can inhibit gonadotropin release and delay pubertal development, especially at high doses. He acknowledges melatonin is naturally in your cells as an antioxidant, but slamming high doses in pill form is a bad idea. Maybe a tiny bit occasionally, but that’s it.

Andrew Huberman doesn’t hold back on melatonin supplements: he’s not a fan at all. People down 20-50mg like candy, but the animal data shows it can suppress the hypothalamic-gonadal axis and potentially delay puberty/adolescence. Science backs the concern: studies have shown exogenous melatonin can inhibit gonadotropin release and delay pubertal development, especially at high doses. He acknowledges melatonin is naturally in your cells as an antioxidant, but slamming high doses in pill form is a bad idea. Maybe a tiny bit occasionally, but that’s it.

Camus

33,498 views • 28 days ago

7/ After Sun Down, Minimize Evening Light Blue light suppresses melatonin secretion and can disrupt your circadian rhythm. Other types of light can also impact melatonin to varying degrees. + Install dimmer switches and use low, warm lighting + Wear blue light-blocking glasses 2-3 hours before bed + Enable night mode on all devices or install blue light filters + Red light is best (red bulb + lamp ftw) And remember to limit screen time *at least* an hour before bed and blackout your bedroom. Use this time for your 30-60 min wind down routine.

7/ After Sun Down, Minimize Evening Light Blue light suppresses melatonin secretion and can disrupt your circadian rhythm. Other types of light can also impact melatonin to varying degrees. + Install dimmer switches and use low, warm lighting + Wear blue light-blocking glasses 2-3 hours before bed + Enable night mode on all devices or install blue light filters + Red light is best (red bulb + lamp ftw) And remember to limit screen time at least an hour before bed and blackout your bedroom. Use this time for your 30-60 min wind down routine.

Bryan Johnson

151,964 views • 2 years ago

Eating within 3 hours of bedtime sabotages both your sleep quality and blood sugar control When you eat late at night, your body is already producing melatonin—but this blocks insulin production This means your blood sugar stays elevated for hours while your digestive organs work through the night instead of entering repair mode When you stop eating 3 hours before bed and sleep 8-9 hours, your organs get a critical 6-7 hour window dedicated entirely to restoration and repair

Eating within 3 hours of bedtime sabotages both your sleep quality and blood sugar control When you eat late at night, your body is already producing melatonin—but this blocks insulin production This means your blood sugar stays elevated for hours while your digestive organs work through the night instead of entering repair mode When you stop eating 3 hours before bed and sleep 8-9 hours, your organs get a critical 6-7 hour window dedicated entirely to restoration and repair

FoundMyFitness Clips

267,544 views • 11 months ago

"I’ve stayed awake for nine straight days." Matt Rife tells Joe Rogan he hasn't hit REM sleep in 5 years, running on 30mg melatonin ODs and smoking every night just to "deform in bed." For context: The world record is ~11 days, and science says hallucinations start by day 4. According to Rogan, the standard 8-hour rule is a myth because our sleep windows are entirely dictated by genetics and daily activity levels. Matt blames his insomnia on the exact same mechanism that lets him think quickly on stage: his brain simply doesn't have an off-switch. How many hours of sleep do you personally need to function properly?

"I’ve stayed awake for nine straight days." Matt Rife tells Joe Rogan he hasn't hit REM sleep in 5 years, running on 30mg melatonin ODs and smoking every night just to "deform in bed." For context: The world record is ~11 days, and science says hallucinations start by day 4. According to Rogan, the standard 8-hour rule is a myth because our sleep windows are entirely dictated by genetics and daily activity levels. Matt blames his insomnia on the exact same mechanism that lets him think quickly on stage: his brain simply doesn't have an off-switch. How many hours of sleep do you personally need to function properly?

Rayne

2,671,270 views • 1 month ago

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

86,509 views • 10 months ago

Andrew Huberman had a pretty strong take on melatonin on JRE. He doesn’t recommend it for sleep. High melatonin levels suppress puberty in kids. In animal studies, giving it to male hamsters made their testes shrink from marble-sized to rice-grain-sized in just one week. Females’ ovaries basically shriveled. It might knock you out at first, but it often wears off after a few hours, leaving you staring at the ceiling. And there are real concerns about what it does to testosterone and estrogen balance. I always thought melatonin was harmless because it’s “natural,” but this made me pause. Sleep is everything, but if a popular supplement is messing with hormones without even delivering deep, quality rest, we should probably be smarter about it. What do you use to help you sleep?

Andrew Huberman had a pretty strong take on melatonin on JRE. He doesn’t recommend it for sleep. High melatonin levels suppress puberty in kids. In animal studies, giving it to male hamsters made their testes shrink from marble-sized to rice-grain-sized in just one week. Females’ ovaries basically shriveled. It might knock you out at first, but it often wears off after a few hours, leaving you staring at the ceiling. And there are real concerns about what it does to testosterone and estrogen balance. I always thought melatonin was harmless because it’s “natural,” but this made me pause. Sleep is everything, but if a popular supplement is messing with hormones without even delivering deep, quality rest, we should probably be smarter about it. What do you use to help you sleep?

Camus

47,259 views • 2 months ago

Matthew Walker’s 5 brutal truths for crushing insomnia (from a neuroscientist who studies sleep for a living): 1. Regularity is KING — same bedtime & wake-up time every single day (yes, weekends too). 2. Darkness is non-negotiable — dim lights 1 hour before bed, no screens, ideally pitch black (melatonin rises 2 hours earlier in total darkness). 3. Cool the core — drop bedroom to ~65–68°F (brain must lose 2–3°F to fall asleep). Cold room > hot room every time. 4. Warm extremities trick — hot bath 1–2 hours before bed causes massive heat dump → core temp plummets → instant drowsiness (counterintuitive but proven). 5. Midnight means something — hunter-gatherers sleep ~2 hours after dusk, wake ~30–60 min before dawn. Temperature drop signals sleep, temperature rise signals wake-up. Clip from this 4:45 masterclass — Joe Rogan & Matthew Walker breaking down why modern life is sleep sabotage. Which one are you implementing tonight? Cold room + hot bath combo? Total blackout? Or already nailed the regularity? Drop your go-to sleep hack (or biggest struggle) below 👇

Matthew Walker’s 5 brutal truths for crushing insomnia (from a neuroscientist who studies sleep for a living): 1. Regularity is KING — same bedtime & wake-up time every single day (yes, weekends too). 2. Darkness is non-negotiable — dim lights 1 hour before bed, no screens, ideally pitch black (melatonin rises 2 hours earlier in total darkness). 3. Cool the core — drop bedroom to ~65–68°F (brain must lose 2–3°F to fall asleep). Cold room > hot room every time. 4. Warm extremities trick — hot bath 1–2 hours before bed causes massive heat dump → core temp plummets → instant drowsiness (counterintuitive but proven). 5. Midnight means something — hunter-gatherers sleep ~2 hours after dusk, wake ~30–60 min before dawn. Temperature drop signals sleep, temperature rise signals wake-up. Clip from this 4:45 masterclass — Joe Rogan & Matthew Walker breaking down why modern life is sleep sabotage. Which one are you implementing tonight? Cold room + hot bath combo? Total blackout? Or already nailed the regularity? Drop your go-to sleep hack (or biggest struggle) below 👇

Camus

215,797 views • 5 months ago

If you’ve tried everything—melatonin, magnesium, breathwork, and still can’t sleep, this might be what you’re missing. I started using Hapbee, and it’s a total game-changer. On my 8-hour flight from Dubai, I set it to sleep mode and woke up 8 hours and 2 minutes later, fully rested. No supplements, no grogginess—just deep, natural sleep. Here’s how it works: ✅ Goes under your pillow—no wires, no weird sounds ✅ Uses frequency technology to mimic melatonin, adenosine & even caffeine without actually taking them ✅ Turn it off & the effect stops instantly—no lingering side effects You can even use the caffeine setting in the morning for a boost without drinking coffee Are you giving it a try? LEARN MORE:

If you’ve tried everything—melatonin, magnesium, breathwork, and still can’t sleep, this might be what you’re missing. I started using Hapbee, and it’s a total game-changer. On my 8-hour flight from Dubai, I set it to sleep mode and woke up 8 hours and 2 minutes later, fully rested. No supplements, no grogginess—just deep, natural sleep. Here’s how it works: ✅ Goes under your pillow—no wires, no weird sounds ✅ Uses frequency technology to mimic melatonin, adenosine & even caffeine without actually taking them ✅ Turn it off & the effect stops instantly—no lingering side effects You can even use the caffeine setting in the morning for a boost without drinking coffee Are you giving it a try? LEARN MORE:

Gary Brecka

104,461 views • 1 year ago

The enemy of sleep is effort. In this episode, Dr. Michael Grandner (Dr. Michael Grandner) explains how insomnia fundamentally stems from a learned pattern of wakefulness and why, for many, the bed itself becomes a source of stress and vigilance rather than rest. We explore practical strategies to retrain your brain to effortlessly anticipate sleep rather than forcing it. Dr. Grandner also highlights why sleep apnea is shockingly prevalent yet frequently undetected, and provides effective treatment alternatives beyond CPAP. Additionally, we discuss how supplements and other substances influence sleep architecture, how to optimize sleep tracking devices, and how to strategically use sleep to enhance cognitive and physical performance. This is an essential podcast for anyone looking to improve their sleep. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Insomnia vs. poor sleep 3:59 - Does stressing worsen insomnia? 10:28 - Why CBT-I targets wakefulness 12:59 - Reserving bed strictly for sleep 17:11 - Can trying too hard backfire? 18:26 - A fix for nighttime scrolling 21:47 - Can't fall back asleep? Get up 24:39 - Why effort keeps you awake 26:18 - Sleep restriction therapy 28:57 - How to fall asleep faster 31:39 - Avoiding bedtime cliffhangers 33:20 - Sedatives vs. CBT-I 37:33 - Insomnia by the numbers 38:54 - Why sleep apnea is so common 42:31 - Nighttime waking & sleep apnea 48:37 - At-home apnea tests 50:10 - What causes sleep apnea? 52:52 - Sleep stages 1:01:20 - Why do we dream? 1:05:38 - Apnea destroys sleep architecture 1:07:07 - Sleep apnea & Alzheimer’s risk 1:10:07 - Poor sleep, attention & memory 1:13:23 - CPAP alternatives 1:17:26 - Mouth taping 1:19:30 - Measuring apnea treatment success 1:21:33 - Sleep hygiene for chaotic schedules 1:25:00 - Do blue-blockers enhance sleep? 1:25:46 - Why morning light matters 1:30:33 - Should you delay morning coffee? 1:34:30 - Consistent mornings vs. bedtimes 1:38:01 - Revenge bedtime procrastination 1:42:49 - Is 5 mg melatonin too much? 1:50:25 - Are melatonin labels misleading? 1:53:19 - Melatonin & immune system boost 1:54:14 - Melatonin safety myths 1:58:35 - Magnesium, glycine, & L-theanine 2:01:37 - Glutamine & B12 disrupt sleep 2:03:08 - THC & REM sleep 2:09:36 - Does CBD help? 2:12:09 - Alcohol as a sleep aid 2:15:06 - How late is too late for caffeine? 2:19:19 - Staying up late & unhealthy eating 2:24:09 - Is shift work worse than smoking? 2:27:51 - Ideal power nap length 2:29:38 - Napping advice for shift workers 2:32:18 - How to beat jet lag 2:40:22 - Do trackers detect wakefulness? 2:43:56 - Sleep stage tracking accuracy 2:48:24 - Wearable sleep scores 2:57:56 - Evening habits elevating heart rate 2:59:59 - Insufficient REM & deep sleep 3:02:55 - Orthosomnia from sleep trackers 3:07:12 - Better sleep & cognitive resilience 3:09:42 - School start times vs. teen biology 3:14:26 - A sleep hack for athletes 3:16:36 - Sleep banking before competition 3:19:03 - Poor sleep & injury risk 3:24:00 - Why caffeine can't fix poor sleep 3:25:38 - Eye masks & earplugs 3:27:15 - Proven ways to fall asleep faster 3:29:11 - Reading before bed 3:30:02 - Algorithm for falling back asleep 3:31:04 - Proven strategy for deeper sleep 3:32:27 - Reducing nighttime urination 3:34:11 - Does sharing a bed disrupt sleep? 3:35:50 - Are you sleeping enough? 3:37:28 - Do you really need 8 hours? 3:38:42 - Adjusting to your chronotype

The enemy of sleep is effort. In this episode, Dr. Michael Grandner (Dr. Michael Grandner) explains how insomnia fundamentally stems from a learned pattern of wakefulness and why, for many, the bed itself becomes a source of stress and vigilance rather than rest. We explore practical strategies to retrain your brain to effortlessly anticipate sleep rather than forcing it. Dr. Grandner also highlights why sleep apnea is shockingly prevalent yet frequently undetected, and provides effective treatment alternatives beyond CPAP. Additionally, we discuss how supplements and other substances influence sleep architecture, how to optimize sleep tracking devices, and how to strategically use sleep to enhance cognitive and physical performance. This is an essential podcast for anyone looking to improve their sleep. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Insomnia vs. poor sleep 3:59 - Does stressing worsen insomnia? 10:28 - Why CBT-I targets wakefulness 12:59 - Reserving bed strictly for sleep 17:11 - Can trying too hard backfire? 18:26 - A fix for nighttime scrolling 21:47 - Can't fall back asleep? Get up 24:39 - Why effort keeps you awake 26:18 - Sleep restriction therapy 28:57 - How to fall asleep faster 31:39 - Avoiding bedtime cliffhangers 33:20 - Sedatives vs. CBT-I 37:33 - Insomnia by the numbers 38:54 - Why sleep apnea is so common 42:31 - Nighttime waking & sleep apnea 48:37 - At-home apnea tests 50:10 - What causes sleep apnea? 52:52 - Sleep stages 1:01:20 - Why do we dream? 1:05:38 - Apnea destroys sleep architecture 1:07:07 - Sleep apnea & Alzheimer’s risk 1:10:07 - Poor sleep, attention & memory 1:13:23 - CPAP alternatives 1:17:26 - Mouth taping 1:19:30 - Measuring apnea treatment success 1:21:33 - Sleep hygiene for chaotic schedules 1:25:00 - Do blue-blockers enhance sleep? 1:25:46 - Why morning light matters 1:30:33 - Should you delay morning coffee? 1:34:30 - Consistent mornings vs. bedtimes 1:38:01 - Revenge bedtime procrastination 1:42:49 - Is 5 mg melatonin too much? 1:50:25 - Are melatonin labels misleading? 1:53:19 - Melatonin & immune system boost 1:54:14 - Melatonin safety myths 1:58:35 - Magnesium, glycine, & L-theanine 2:01:37 - Glutamine & B12 disrupt sleep 2:03:08 - THC & REM sleep 2:09:36 - Does CBD help? 2:12:09 - Alcohol as a sleep aid 2:15:06 - How late is too late for caffeine? 2:19:19 - Staying up late & unhealthy eating 2:24:09 - Is shift work worse than smoking? 2:27:51 - Ideal power nap length 2:29:38 - Napping advice for shift workers 2:32:18 - How to beat jet lag 2:40:22 - Do trackers detect wakefulness? 2:43:56 - Sleep stage tracking accuracy 2:48:24 - Wearable sleep scores 2:57:56 - Evening habits elevating heart rate 2:59:59 - Insufficient REM & deep sleep 3:02:55 - Orthosomnia from sleep trackers 3:07:12 - Better sleep & cognitive resilience 3:09:42 - School start times vs. teen biology 3:14:26 - A sleep hack for athletes 3:16:36 - Sleep banking before competition 3:19:03 - Poor sleep & injury risk 3:24:00 - Why caffeine can't fix poor sleep 3:25:38 - Eye masks & earplugs 3:27:15 - Proven ways to fall asleep faster 3:29:11 - Reading before bed 3:30:02 - Algorithm for falling back asleep 3:31:04 - Proven strategy for deeper sleep 3:32:27 - Reducing nighttime urination 3:34:11 - Does sharing a bed disrupt sleep? 3:35:50 - Are you sleeping enough? 3:37:28 - Do you really need 8 hours? 3:38:42 - Adjusting to your chronotype

Dr. Rhonda Patrick

192,656 views • 10 months ago

The only thing worse than Homeopathy? Scientists on the internet without any knowledge on clinical medical practice, selling supplements that they endorse, using misinformation masquerading as "solid peer reviewed science." Check this video out, when Huberman bullshits everyone in just half a minute on the Joe Rogan Experience Podcast. Before I go on, please remember this The Bullshit Asymmetry Principle, also known as Brandolini’s Law, states that the amount of energy needed to refute bullshit is an order of magnitude bigger than that needed to produce it. Which means, I have to put extra effort just to debunk the 36 seconds of that podcast. First, a little about sleep disorders Sleep disorders are of different types and due to different causes. The diagnosis is simply not "I can't sleep" and so here, take this sleep cocktail. Many patients come with sleep disorders that are associated with other conditions. For example, cirrhosis patients have sleep disorders that require management with ammonia lowering therapies and severe cases can only be reversed with a liver transplant. Patients with alcohol use disorders have sleep disorders that require management with de-addiction therapies along with sedatives. Sleep disorders in the ICU set up has different causes. People with mental health disorders have associated sleep disorders. Certain sleep disorders have no identifiable causes and are called "idiopathic." Which means, coming on a podcast and blindly giving out a "sleep cocktail" to millions of viewers, who may be suffering from a sleep disorder which has an as yet unidentified cause, is one of the most foolish things one can do. And Huberman, not being an actual clinical doctor, makes that exact mistake. Huberman claims (very generally and casually), melatonin helps you to go to sleep, but does not maintain sleep. But "solid peer reviewed" studies have much more to say about melatonin. Melatonin improved sleep onset latency and total sleep time in children/adolescents with neurodevelopmental disorders. Melatonin also improved and sleep onset latency and total sleep time in adults with delayed sleep phase disorder. Treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, primary sleep disorders, not with mental disorders, neurodegenerative diseases and other diseases. This meta-analysis demonstrated that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. Another large meta-analysis showed that melatonin dosing and timing matters: for circadian phase advancement, an earlier time and smaller dose, but for sleep quality/consolidation a larger and later dose seemed appropriate. See here: So melatonin does increase total sleep time, total sleep quality and reduces time to sleep and has beneficial effects in specific groups of patients. Now the "solid peer reviewed studies" on the cocktail - which Huberman claims on three supplements - magnesium threonate, apigenin and L-theanine. Unfortunately, such "solid peer-reviewed papers" DO NOT EXIST. Lets see. Magnesium supplements: First of all, there is no conclusive evidence that magnesium, dietary or supplemented has any actual effect on sleep. Randomized clinical trials showed an uncertain association between magnesium supplementation and sleep disorders. See here: Forget sleep, magnesium has absolutely no evidence for involvement even in mood disorders. See here: This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. See here: Apigenin (from Chamomille): The possible sleep inducing effects of apigenin is still speculative. There are absolutely no solid peer reviewed studies or evidence for benefits of apigenin in sleep as Huberman claims. See here: A randomized, double-blind, placebo-controlled pilot trial showed that chamomille DID NOT have conclusive effects on sleep. See here: Even better, a systematic review and meta-analysis of randomized trials and quasi-randomized trials showed that there was very little evidence to show effect of chamomille on insomnia. See here: L-theanine supplements: There is absolutely NO study or data to suggest that L-theanine is useful for sleep induction, improving sleep quality or increasing total sleep time. The only studies that are of "better quality" shows that L-theanine "maybe" useful in reducing anxiety/ stress levels due to caffeine at night. See here and here The only other "study" on L-theanine which was done on mice and not humans showed effects only on brain related biomarkers and were not applicable in the clinical sense to humans - And coming to SOLID EVIDENCE on the "Huberman cocktail" - there is absolutely nothing in published literature to confirm that it works and there is no convincing mode of action of this cocktail in humans. A large systematic review and meta-analysis showed that Cognitive-Behavior Therapy for Insomnia was the best and not some random supplements proclaimed on a podcast by half-baked scientists who are full time supplement sellers. See here: There are basic scientists, with no or half-baked clinical practice knowledge, trying to sell you a bunch of useless supplements that they endorse for a paid-commission, using "science-sounding" words without any practical, rational or logical meaning; and push untested and unregulated therapies that are NEVER recommended, approved or promoted by any active, medical, scientific clinical societies worldwide. They are worse than pseudoscience peddlers. Be aware of where you find your health information. There is pseudoscience, but then there is also another terrible type of misinformation: BAD SCIENCE.

The only thing worse than Homeopathy? Scientists on the internet without any knowledge on clinical medical practice, selling supplements that they endorse, using misinformation masquerading as "solid peer reviewed science." Check this video out, when Huberman bullshits everyone in just half a minute on the Joe Rogan Experience Podcast. Before I go on, please remember this The Bullshit Asymmetry Principle, also known as Brandolini’s Law, states that the amount of energy needed to refute bullshit is an order of magnitude bigger than that needed to produce it. Which means, I have to put extra effort just to debunk the 36 seconds of that podcast. First, a little about sleep disorders Sleep disorders are of different types and due to different causes. The diagnosis is simply not "I can't sleep" and so here, take this sleep cocktail. Many patients come with sleep disorders that are associated with other conditions. For example, cirrhosis patients have sleep disorders that require management with ammonia lowering therapies and severe cases can only be reversed with a liver transplant. Patients with alcohol use disorders have sleep disorders that require management with de-addiction therapies along with sedatives. Sleep disorders in the ICU set up has different causes. People with mental health disorders have associated sleep disorders. Certain sleep disorders have no identifiable causes and are called "idiopathic." Which means, coming on a podcast and blindly giving out a "sleep cocktail" to millions of viewers, who may be suffering from a sleep disorder which has an as yet unidentified cause, is one of the most foolish things one can do. And Huberman, not being an actual clinical doctor, makes that exact mistake. Huberman claims (very generally and casually), melatonin helps you to go to sleep, but does not maintain sleep. But "solid peer reviewed" studies have much more to say about melatonin. Melatonin improved sleep onset latency and total sleep time in children/adolescents with neurodevelopmental disorders. Melatonin also improved and sleep onset latency and total sleep time in adults with delayed sleep phase disorder. Treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, primary sleep disorders, not with mental disorders, neurodegenerative diseases and other diseases. This meta-analysis demonstrated that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. Another large meta-analysis showed that melatonin dosing and timing matters: for circadian phase advancement, an earlier time and smaller dose, but for sleep quality/consolidation a larger and later dose seemed appropriate. See here: So melatonin does increase total sleep time, total sleep quality and reduces time to sleep and has beneficial effects in specific groups of patients. Now the "solid peer reviewed studies" on the cocktail - which Huberman claims on three supplements - magnesium threonate, apigenin and L-theanine. Unfortunately, such "solid peer-reviewed papers" DO NOT EXIST. Lets see. Magnesium supplements: First of all, there is no conclusive evidence that magnesium, dietary or supplemented has any actual effect on sleep. Randomized clinical trials showed an uncertain association between magnesium supplementation and sleep disorders. See here: Forget sleep, magnesium has absolutely no evidence for involvement even in mood disorders. See here: This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. See here: Apigenin (from Chamomille): The possible sleep inducing effects of apigenin is still speculative. There are absolutely no solid peer reviewed studies or evidence for benefits of apigenin in sleep as Huberman claims. See here: A randomized, double-blind, placebo-controlled pilot trial showed that chamomille DID NOT have conclusive effects on sleep. See here: Even better, a systematic review and meta-analysis of randomized trials and quasi-randomized trials showed that there was very little evidence to show effect of chamomille on insomnia. See here: L-theanine supplements: There is absolutely NO study or data to suggest that L-theanine is useful for sleep induction, improving sleep quality or increasing total sleep time. The only studies that are of "better quality" shows that L-theanine "maybe" useful in reducing anxiety/ stress levels due to caffeine at night. See here and here The only other "study" on L-theanine which was done on mice and not humans showed effects only on brain related biomarkers and were not applicable in the clinical sense to humans - And coming to SOLID EVIDENCE on the "Huberman cocktail" - there is absolutely nothing in published literature to confirm that it works and there is no convincing mode of action of this cocktail in humans. A large systematic review and meta-analysis showed that Cognitive-Behavior Therapy for Insomnia was the best and not some random supplements proclaimed on a podcast by half-baked scientists who are full time supplement sellers. See here: There are basic scientists, with no or half-baked clinical practice knowledge, trying to sell you a bunch of useless supplements that they endorse for a paid-commission, using "science-sounding" words without any practical, rational or logical meaning; and push untested and unregulated therapies that are NEVER recommended, approved or promoted by any active, medical, scientific clinical societies worldwide. They are worse than pseudoscience peddlers. Be aware of where you find your health information. There is pseudoscience, but then there is also another terrible type of misinformation: BAD SCIENCE.

TheLiverDoc™

475,648 views • 2 years ago

Why does ☣️ Pleb Kruse = BTC foundationalist in exile 🟩🔆 say there are 3 pillars that restore sleep cycles? Imagine those 3 pillars as a clock ⏰: 1️⃣ ☀️ Sunlight = the hour hand 2️⃣ 🌑 Darkness = the minute hand 3️⃣ ❄️ Temperature = the second hand If one hand is off, the whole clock is out of sync and sleep apnea occur. 🤔 How this works? 1️⃣☀️LIGHT Morning Sun Programs Our Brainstem. Sunrise light hits our retina and tells the SCN (suprachiasmatic nucleus, the master clock in our brain) to start the 24-hour program That program sets: ➡️ when cortisol should peak ➡️ when melatonin is built ➡️ when body temperature should rise or fall ➡️ when breathing rhythm should stabilize ➡️ how our autonomic nervous system fires,… If we miss sunrise… ⚠️ Our internal 24-hour clock becomes corrupted. This is a circadian software glitch. A glitch in this program = apnea later at night. And it’s not only about seeing the sunrise once. Living in sunlight during the day is the number one upgrade for almost everything, not just sleep apnea or “vitamin D” 2️⃣🌑DARKNESS Melatonin is the Breath-Stabilizing Molecule Darkness is not “the absence of light.” Darkness is a signal When the retina senses real darkness, the brain says: “Release the melatonin we built all day long.” Melatonin is the molecule of repair: 💚lowers inflammation 💚 increases mitochondrial efficiency 💚 stabilizes CO₂ sensing in the brainstem 💚 keeps airway muscles open 💚 synchronizes the breathing rhythm Without true darkness: ➡️ melatonin stays trapped = not released ➡️ the brainstem cannot hold a stable breathing pattern ➡️ apnea starts Blue light at night destroys CO₂ sensing; the primary signal our brainstem uses to trigger breathing and: ⚠️ circadian mismatch ⚠️ melatonin drops ⚠️ brainstem mitochondria lose energy ⚠️ they stop sensing CO₂ correctly 😳 When CO2, sensing fails, we stop breathing and wake up over and over without knowing Fix it: 🕯️candles at night 🧥Cover your skin from artificial light 😎Wear blue-blocking glasses 😴 Be asleep before 10pm Dr Jack says this often: “Melatonin is the CEO of nighttime repair” No CEO = chaos 3️⃣❄️TEMPERATURE The Final Switch That Lets Melatonin Work This is the part we heard on the podcast and very few people really understand. Even if: we get sunrise we have perfect darkness …melatonin still won’t release unless our core temperature drops at night. Why? Because we evolved with hot days and cool nights. Temperature is the ⏰ seconds hand. If we can’t cool down, melatonin won’t rise = sleep breaks and apnea shows up. ❄️ How to drop temperature at night? ✅ 🕯️ after sunset ✅ Open windows and let fresh air in ✅ AC? Ok, just keep it in another room. The bedroom should stay cool (16–19°C / 60–67°F) and free of electronics ✅ Use cotton, linen, bamboo, or wool bedsheets = breathe and don’t trap heat. ✅ Grounding reduces inflammation, makes it easier for the body to cool ✅ Cold face dunk: Fill a bowl with cold tap water (or a few ice cubes) Hold your breath, put the face in for 5–10 seconds. Repeat 2–3 times. This activates the mammalian diving reflex and lowers: heart rate body temperature stress hormones and prepares us for deep parasympathetic sleep. ✅ Shower at night? Only if keep the cool water on arms, legs, and face, NOT the chest. Cooling the chest at night = spike cortisol. Cortisol = “rise and shine” We need melatonin to sleep, not cortisol. ❌ No workouts after 5pm. It heats us deeply = delay nighttime cooling. ❌ No electronics in the bedroom ❌ No memory foam mattresses = trap heat and EMF ❌ No synthetic bedsheets = trap heat and create static ❌ Don’t cover feet or head. Warm extremities = warm core ❌ No alcohol / food after dark. Digestion = heat. ❌ No hot or cold bath right before bed. This one is a paradox and deserves its own post (the timing and environment after the bath decide whether we cool or overheat) ✅ REDOX is The Foundation Redox ? Go to my page, the 📌 post is a Redox Step-by-Step for beginners.

Why does ☣️ Pleb Kruse = BTC foundationalist in exile 🟩🔆 say there are 3 pillars that restore sleep cycles? Imagine those 3 pillars as a clock ⏰: 1️⃣ ☀️ Sunlight = the hour hand 2️⃣ 🌑 Darkness = the minute hand 3️⃣ ❄️ Temperature = the second hand If one hand is off, the whole clock is out of sync and sleep apnea occur. 🤔 How this works? 1️⃣☀️LIGHT Morning Sun Programs Our Brainstem. Sunrise light hits our retina and tells the SCN (suprachiasmatic nucleus, the master clock in our brain) to start the 24-hour program That program sets: ➡️ when cortisol should peak ➡️ when melatonin is built ➡️ when body temperature should rise or fall ➡️ when breathing rhythm should stabilize ➡️ how our autonomic nervous system fires,… If we miss sunrise… ⚠️ Our internal 24-hour clock becomes corrupted. This is a circadian software glitch. A glitch in this program = apnea later at night. And it’s not only about seeing the sunrise once. Living in sunlight during the day is the number one upgrade for almost everything, not just sleep apnea or “vitamin D” 2️⃣🌑DARKNESS Melatonin is the Breath-Stabilizing Molecule Darkness is not “the absence of light.” Darkness is a signal When the retina senses real darkness, the brain says: “Release the melatonin we built all day long.” Melatonin is the molecule of repair: 💚lowers inflammation 💚 increases mitochondrial efficiency 💚 stabilizes CO₂ sensing in the brainstem 💚 keeps airway muscles open 💚 synchronizes the breathing rhythm Without true darkness: ➡️ melatonin stays trapped = not released ➡️ the brainstem cannot hold a stable breathing pattern ➡️ apnea starts Blue light at night destroys CO₂ sensing; the primary signal our brainstem uses to trigger breathing and: ⚠️ circadian mismatch ⚠️ melatonin drops ⚠️ brainstem mitochondria lose energy ⚠️ they stop sensing CO₂ correctly 😳 When CO2, sensing fails, we stop breathing and wake up over and over without knowing Fix it: 🕯️candles at night 🧥Cover your skin from artificial light 😎Wear blue-blocking glasses 😴 Be asleep before 10pm Dr Jack says this often: “Melatonin is the CEO of nighttime repair” No CEO = chaos 3️⃣❄️TEMPERATURE The Final Switch That Lets Melatonin Work This is the part we heard on the podcast and very few people really understand. Even if: we get sunrise we have perfect darkness …melatonin still won’t release unless our core temperature drops at night. Why? Because we evolved with hot days and cool nights. Temperature is the ⏰ seconds hand. If we can’t cool down, melatonin won’t rise = sleep breaks and apnea shows up. ❄️ How to drop temperature at night? ✅ 🕯️ after sunset ✅ Open windows and let fresh air in ✅ AC? Ok, just keep it in another room. The bedroom should stay cool (16–19°C / 60–67°F) and free of electronics ✅ Use cotton, linen, bamboo, or wool bedsheets = breathe and don’t trap heat. ✅ Grounding reduces inflammation, makes it easier for the body to cool ✅ Cold face dunk: Fill a bowl with cold tap water (or a few ice cubes) Hold your breath, put the face in for 5–10 seconds. Repeat 2–3 times. This activates the mammalian diving reflex and lowers: heart rate body temperature stress hormones and prepares us for deep parasympathetic sleep. ✅ Shower at night? Only if keep the cool water on arms, legs, and face, NOT the chest. Cooling the chest at night = spike cortisol. Cortisol = “rise and shine” We need melatonin to sleep, not cortisol. ❌ No workouts after 5pm. It heats us deeply = delay nighttime cooling. ❌ No electronics in the bedroom ❌ No memory foam mattresses = trap heat and EMF ❌ No synthetic bedsheets = trap heat and create static ❌ Don’t cover feet or head. Warm extremities = warm core ❌ No alcohol / food after dark. Digestion = heat. ❌ No hot or cold bath right before bed. This one is a paradox and deserves its own post (the timing and environment after the bath decide whether we cool or overheat) ✅ REDOX is The Foundation Redox ? Go to my page, the 📌 post is a Redox Step-by-Step for beginners.

Light Me Away ☀️

23,862 views • 8 months ago

Bryan Johnson reveals how you can get the best sleep possible “You want to lower your heart rate before bed. It’s the highest value biomarker. You’ll find that everything that increases your heart rate before bed, besides sex, is bad for you, and everything that lowers your heart rate before bed is good for you” “So the timing of food is important. Have your last meal at least four hours before bed because digestion raises your heart rate. Sixty minutes before bed, turn screens off. We’re all attached to our phones, but make a hard cut and put them away because you want to avoid scrolling. White and blue light are really bad for melatonin release. When screens are off, use that 60 minutes to calm yourself by meditating, talking with friends, or going for a walk”

Bryan Johnson reveals how you can get the best sleep possible “You want to lower your heart rate before bed. It’s the highest value biomarker. You’ll find that everything that increases your heart rate before bed, besides sex, is bad for you, and everything that lowers your heart rate before bed is good for you” “So the timing of food is important. Have your last meal at least four hours before bed because digestion raises your heart rate. Sixty minutes before bed, turn screens off. We’re all attached to our phones, but make a hard cut and put them away because you want to avoid scrolling. White and blue light are really bad for melatonin release. When screens are off, use that 60 minutes to calm yourself by meditating, talking with friends, or going for a walk”

Mikli

495,399 views • 5 months ago

Insulin sensitivity and glucose handling are most effective in the morning. That’s one reason I’m a fan of early time-restricted eating and not a fan of eating large meals (especially carb-heavy ones) within about 3 hours of bed. You can eat the exact same meal, with the same calories and macros, and get a very different insulin response depending on when you eat it. One reason is melatonin. As melatonin rises in the last few hours before your natural bedtime, it’s signaling to organs, including the pancreas, that it’s time to shift into recovery mode. That means insulin secretion may be less efficient late at night. This is how I prefer to eat, and many people find it to be beneficial. From my discussion with Andrew D. Huberman, Ph.D. earlier this year.

Insulin sensitivity and glucose handling are most effective in the morning. That’s one reason I’m a fan of early time-restricted eating and not a fan of eating large meals (especially carb-heavy ones) within about 3 hours of bed. You can eat the exact same meal, with the same calories and macros, and get a very different insulin response depending on when you eat it. One reason is melatonin. As melatonin rises in the last few hours before your natural bedtime, it’s signaling to organs, including the pancreas, that it’s time to shift into recovery mode. That means insulin secretion may be less efficient late at night. This is how I prefer to eat, and many people find it to be beneficial. From my discussion with Andrew D. Huberman, Ph.D. earlier this year.

Dr. Rhonda Patrick

125,484 views • 1 month ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Mikli

1,684,854 views • 5 months ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Teddy - PolyBackTest.com

825,114 views • 4 months ago