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Chris Williamson & Andrew Huberman break down why sleep is your ultimate reset—and how to protect it even after rough nights. Key takeaways: - One or two bad nights? Your body bounces back—evolved for extremes (new parents know!). Chronic issues come from disrupted cortisol curves (late-day spikes that linger)....

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Camus

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Andrew Huberman’s sleep cocktail is a game changer. Magnesium threonate + Apigenin + Theanine. He says this combo shuts down racing thoughts, calms anxiety, and helps you fall asleep fast, all backed by solid science. I’ve been using it myself and it actually works. Deeper sleep, no grogginess the next day. When you’re wired from screens and stress, a simple, effective tool like this can seriously improve your recovery and energy. Tried this stack yet, or what’s your go-to for better sleep?
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Andrew Huberman’s sleep cocktail is a game changer. Magnesium threonate + Apigenin + Theanine. He says this combo shuts down racing thoughts, calms anxiety, and helps you fall asleep fast, all backed by solid science. I’ve been using it myself and it actually works. Deeper sleep, no grogginess the next day. When you’re wired from screens and stress, a simple, effective tool like this can seriously improve your recovery and energy. Tried this stack yet, or what’s your go-to for better sleep?

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Andrew Huberman is a Stanford neuroscientist who's studied the brain for 25+ years. On Chris Williamson's podcast, he broke down what cortisol is doing to your energy, sleep, and burnout. 8 truths on why you're wired and exhausted: 1) Cortisol isn't your enemy — it's energy.
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Andrew Huberman is a Stanford neuroscientist who's studied the brain for 25+ years. On Chris Williamson's podcast, he broke down what cortisol is doing to your energy, sleep, and burnout. 8 truths on why you're wired and exhausted: 1) Cortisol isn't your enemy — it's energy.

Matthew LaBosco

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Even though it may help people fall asleep faster and stay asleep, THC has several downsides when it comes to sleep. For one, the sleep-promoting effects fade over time—it works for a few weeks but eventually stops being effective at the same dose. To keep sleeping better, you need to use more. THC also potently suppresses REM sleep, and when people stop using it, they can experience insomnia, a rebound in REM sleep, and even nightmares. If you're looking for a sleep-promoting supplement, better options include (low-dose) melatonin, magnesium, glycine, L-theanine, and valerian.
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Even though it may help people fall asleep faster and stay asleep, THC has several downsides when it comes to sleep. For one, the sleep-promoting effects fade over time—it works for a few weeks but eventually stops being effective at the same dose. To keep sleeping better, you need to use more. THC also potently suppresses REM sleep, and when people stop using it, they can experience insomnia, a rebound in REM sleep, and even nightmares. If you're looking for a sleep-promoting supplement, better options include (low-dose) melatonin, magnesium, glycine, L-theanine, and valerian.

Dr. Rhonda Patrick

111,664 Aufrufe • vor 8 Monaten

Best supplements to fall asleep faster and stay asleep: – Magnesium threonate or magnesium bisglycinate shortens the time it takes to fall asleep and leads to deeper sleep. Both cross the blood-brain barrier and are also thought to support cognitive health and neuroprotection. – Apigenin, derived from chamomile, reduces anxiety and rumination before bed, making it easier to switch off thinking and fall asleep. – Myoinositol is the supplement to reach for if you fall asleep fine but wake up in the middle of the night. It shortens the time it takes to fall back asleep. – Theanine helps many people fall asleep but can cause excessively vivid dreams, which may jolt you awake. Avoid it if you are a middle-of-the-night waker. Andrew D. Huberman, Ph.D.
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Best supplements to fall asleep faster and stay asleep: – Magnesium threonate or magnesium bisglycinate shortens the time it takes to fall asleep and leads to deeper sleep. Both cross the blood-brain barrier and are also thought to support cognitive health and neuroprotection. – Apigenin, derived from chamomile, reduces anxiety and rumination before bed, making it easier to switch off thinking and fall asleep. – Myoinositol is the supplement to reach for if you fall asleep fine but wake up in the middle of the night. It shortens the time it takes to fall back asleep. – Theanine helps many people fall asleep but can cause excessively vivid dreams, which may jolt you awake. Avoid it if you are a middle-of-the-night waker. Andrew D. Huberman, Ph.D.

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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.
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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.

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With all the protocols, etc., out there, a useful heuristic is to get your morning cortisol peak high, which helps make your evening and nighttime cortisol levels low. (They relate to one another) and that pattern favors what most people want: focus, energy, great sleep, etc.
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With all the protocols, etc., out there, a useful heuristic is to get your morning cortisol peak high, which helps make your evening and nighttime cortisol levels low. (They relate to one another) and that pattern favors what most people want: focus, energy, great sleep, etc.

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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?
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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?

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Sleep supplements that promote relaxation and reduce nighttime awakenings: • Valerian • Glycine • Lavender • L-theanine • Chamomile • Magnesium While none of these are guaranteed insomnia remedies, they can offer meaningful improvements to sleep quality Conversely, some supplements impair sleep and should be avoided too close to bedtime: • Glutamine — has stimulating properties that increase arousal, interfering with sleep onset • Vitamin B12 (often found in multivitamins) — enhances light's melatonin-suppressing effects
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Sleep supplements that promote relaxation and reduce nighttime awakenings: • Valerian • Glycine • Lavender • L-theanine • Chamomile • Magnesium While none of these are guaranteed insomnia remedies, they can offer meaningful improvements to sleep quality Conversely, some supplements impair sleep and should be avoided too close to bedtime: • Glutamine — has stimulating properties that increase arousal, interfering with sleep onset • Vitamin B12 (often found in multivitamins) — enhances light's melatonin-suppressing effects

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Sauna is a controlled stressor, but it lowers chronic cortisol over time. It also: - Boosts growth hormone - Enhances insulin sensitivity - Improves sleep quality You walk out with better circulation, lower stress, and a reset nervous system.
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Sauna is a controlled stressor, but it lowers chronic cortisol over time. It also: - Boosts growth hormone - Enhances insulin sensitivity - Improves sleep quality You walk out with better circulation, lower stress, and a reset nervous system.

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Andrew Huberman: "You have a pulse of cortisol every 24 hours, a "quote unquote" stress hormone. It's not a bad hormone; it's a great hormone. But you need it released at its highest levels early in the day. How do you do that? Sunlight in your eyes increases that peak by about 50%. If you're not doing that, you start running into trouble. Studies from Stanford School of Medicine show that if that cortisol peak is shifted later in the day, you start experiencing symptoms of depression, anxiety, failure to sleep, and the whole thing cascades." Andrew D. Huberman, Ph.D.
10:10

Andrew Huberman: "You have a pulse of cortisol every 24 hours, a "quote unquote" stress hormone. It's not a bad hormone; it's a great hormone. But you need it released at its highest levels early in the day. How do you do that? Sunlight in your eyes increases that peak by about 50%. If you're not doing that, you start running into trouble. Studies from Stanford School of Medicine show that if that cortisol peak is shifted later in the day, you start experiencing symptoms of depression, anxiety, failure to sleep, and the whole thing cascades." Andrew D. Huberman, Ph.D.

Shawn Ryan

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A Harvard neuroscientist warns chronic cortisol is murdering your sleep, rewiring your fear center, and trapping you in survival mode. If I wanted to fix it naturally, I'd do these 8 things every day: 1. Hum at a low pitch for 2 minutes.
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A Harvard neuroscientist warns chronic cortisol is murdering your sleep, rewiring your fear center, and trapping you in survival mode. If I wanted to fix it naturally, I'd do these 8 things every day: 1. Hum at a low pitch for 2 minutes.

Julian Nikolas

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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”
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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

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Dan Cole

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If you're getting fat or can't lose weight even if your diet is fine, Here are 4 reasons why: #1 High cortisol Your fat tissue actually has receptors for cortisol on it, and high levels of cortisol can activate it to make + store more fat, especially in the belly area.
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If you're getting fat or can't lose weight even if your diet is fine, Here are 4 reasons why: #1 High cortisol Your fat tissue actually has receptors for cortisol on it, and high levels of cortisol can activate it to make + store more fat, especially in the belly area.

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Andrew Huberman drops a mind-blowing sleep science fact: Your face after a bad night’s sleep is literally swollen with lymph buildup — and it’s the same system clearing waste from your brain, spinal cord, and even your eyes. Key takeaways from the clip: - Glymphatic clearance (brain’s nightly detox) works best when your head is slightly elevated and you’re on your side (or back with mild elevation). - Sleeping upright (like in a chair or plane) helps brain clearance but tanks body lymphatic drainage → bloated face, puffy eyes. - After poor sleep: puffy face, bags under eyes, glassy/tired-looking eyes (lymph accumulation in anterior/posterior chambers). - After good sleep: brighter eyes, less puffiness — the “life comes back” look is lymph drainage working. - Bonus looks-maxing hack: Better sleep + slight head elevation = natural de-puffing and brighter eyes (no Anastasia fascia tools needed). - Avoid extreme head tilt back (sleep apnea risk, especially for bigger guys/bodybuilders). Who knew the ultimate anti-aging / looks-maxing protocol is just… sleeping better with your head slightly raised?
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Andrew Huberman drops a mind-blowing sleep science fact: Your face after a bad night’s sleep is literally swollen with lymph buildup — and it’s the same system clearing waste from your brain, spinal cord, and even your eyes. Key takeaways from the clip: - Glymphatic clearance (brain’s nightly detox) works best when your head is slightly elevated and you’re on your side (or back with mild elevation). - Sleeping upright (like in a chair or plane) helps brain clearance but tanks body lymphatic drainage → bloated face, puffy eyes. - After poor sleep: puffy face, bags under eyes, glassy/tired-looking eyes (lymph accumulation in anterior/posterior chambers). - After good sleep: brighter eyes, less puffiness — the “life comes back” look is lymph drainage working. - Bonus looks-maxing hack: Better sleep + slight head elevation = natural de-puffing and brighter eyes (no Anastasia fascia tools needed). - Avoid extreme head tilt back (sleep apnea risk, especially for bigger guys/bodybuilders). Who knew the ultimate anti-aging / looks-maxing protocol is just… sleeping better with your head slightly raised?

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Dr. Eric Berg DC

39,970 Aufrufe • vor 1 Jahr

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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how exercise and sleep interact to sustain peak brain function: - Acute sleep loss (one night): “Sure go ahead and exercise”—keep it moderate to offset cognitive drag while minimizing injury/immune risk. - Prolonged inactivity (>10 days): “You start to see significant decrements in brain oxygenation levels.” - Morning exercise + bright light (+ optional caffeine) is a “terrific way to improve the amount and quality of sleep that you get at night.” - More deep & REM sleep translates to stronger memory, steadier emotions, and long-term neural health.
5:28

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how exercise and sleep interact to sustain peak brain function: - Acute sleep loss (one night): “Sure go ahead and exercise”—keep it moderate to offset cognitive drag while minimizing injury/immune risk. - Prolonged inactivity (>10 days): “You start to see significant decrements in brain oxygenation levels.” - Morning exercise + bright light (+ optional caffeine) is a “terrific way to improve the amount and quality of sleep that you get at night.” - More deep & REM sleep translates to stronger memory, steadier emotions, and long-term neural health.

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