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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... show more

Dr. Rhonda Patrick

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111,664 views • 9 months ago •via X (Twitter)

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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.

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.

Huberman Lab Clips

52,019 views • 2 months ago

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?

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?

Camus

1,129,150 views • 2 months ago

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

267,727 views • 6 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

CAN PEOPLE LEAVE HIM ALONE PLS?? 🐰: Don't tell me to go to sleep. Don't tell me to go to sleep, I'll take care of it and sleep on my own. I appreciate you worrying about me, and I know you're saying that because you're worried, but I'm not sleepy. 🐰: I'm not sleepy, what can I do? Even if I want to sleep, I can't sleep well anyway. I usually have to take medicine to sleep. Sleep just doesn't come easily to me. I think I'll only be able to fall asleep around 2 p.m. after the sun comes up.

CAN PEOPLE LEAVE HIM ALONE PLS?? 🐰: Don't tell me to go to sleep. Don't tell me to go to sleep, I'll take care of it and sleep on my own. I appreciate you worrying about me, and I know you're saying that because you're worried, but I'm not sleepy. 🐰: I'm not sleepy, what can I do? Even if I want to sleep, I can't sleep well anyway. I usually have to take medicine to sleep. Sleep just doesn't come easily to me. I think I'll only be able to fall asleep around 2 p.m. after the sun comes up.

vjk ☆

73,158 views • 28 days 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

104,445 views • 1 year ago

Nerd Taehyung talking about REM sleep for a full minute 🐯: Not dreaming is actually a really good thing because that means you’re in deep sleep. But these days I dream all the time, which means I’m in REM sleep, right? REM stands for “rapid eye movement.” 🐹: Wow, you really know everything… 🐯: It’s when your eyes keep moving around even with your eyes closed that’s called REM sleep, and it means you’re not sleeping deeply. 🐹 Look at you getting all smart these days 🐨 : You are pretty sharp. 🐹 Wow, you’ve seriously gotten really sharp 🐻 I just really like dreaming

Nerd Taehyung talking about REM sleep for a full minute 🐯: Not dreaming is actually a really good thing because that means you’re in deep sleep. But these days I dream all the time, which means I’m in REM sleep, right? REM stands for “rapid eye movement.” 🐹: Wow, you really know everything… 🐯: It’s when your eyes keep moving around even with your eyes closed that’s called REM sleep, and it means you’re not sleeping deeply. 🐹 Look at you getting all smart these days 🐨 : You are pretty sharp. 🐹 Wow, you’ve seriously gotten really sharp 🐻 I just really like dreaming

TG

144,625 views • 2 months ago

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Camus

79,164 views • 1 month ago

The two sleep rules that actually work (according to the world’s top sleep scientist). Matthew Walker dropped these simple but powerful ones: 1. Same bedtime, same wake-up time — every single day, even weekends. Regularity beats everything for anchoring deep, high-quality sleep. 2. Keep your bedroom cool. Your body has to drop its core temperature by ~1°C to fall asleep and stay asleep. That’s why a slightly cold room always feels easier than a warm one. He also stressed avoiding alcohol/caffeine and skipping naps if you’re struggling at night. The consistency rule surprised me the most. I used to wreck my sleep with weekend lie-ins, but locking in the same schedule has been quietly transformative. Great sleep is one of the highest-leverage things you can do for your brain, mood, energy and health — and these changes cost nothing. What’s one sleep habit that’s genuinely improved your life?

The two sleep rules that actually work (according to the world’s top sleep scientist). Matthew Walker dropped these simple but powerful ones: 1. Same bedtime, same wake-up time — every single day, even weekends. Regularity beats everything for anchoring deep, high-quality sleep. 2. Keep your bedroom cool. Your body has to drop its core temperature by ~1°C to fall asleep and stay asleep. That’s why a slightly cold room always feels easier than a warm one. He also stressed avoiding alcohol/caffeine and skipping naps if you’re struggling at night. The consistency rule surprised me the most. I used to wreck my sleep with weekend lie-ins, but locking in the same schedule has been quietly transformative. Great sleep is one of the highest-leverage things you can do for your brain, mood, energy and health — and these changes cost nothing. What’s one sleep habit that’s genuinely improved your life?

Camus

12,444 views • 2 months ago

q. what do you do on nights when you can’t fall asleep? 🐰: on nights when i can’t sleep.. i actually don’t force myself to sleep. i just stay up and do something else. mess around on the computer, or watch tv 🐥: when you can’t sleep, no matter what you do, you just can’t, right? so thinking “ah, i have to sleep…” only makes it more stressful 🐰: yeah, so you have to do something instead 🐥: for example, if i can’t sleep even though i have work or something to do tomorrow? i just accept it and give up! 🐥: i’m like, “whatever, i’ll sleep tomorrow” ㅋㅋㅋ just give up! 🐰: i think it’s not a bad approach

q. what do you do on nights when you can’t fall asleep? 🐰: on nights when i can’t sleep.. i actually don’t force myself to sleep. i just stay up and do something else. mess around on the computer, or watch tv 🐥: when you can’t sleep, no matter what you do, you just can’t, right? so thinking “ah, i have to sleep…” only makes it more stressful 🐰: yeah, so you have to do something instead 🐥: for example, if i can’t sleep even though i have work or something to do tomorrow? i just accept it and give up! 🐥: i’m like, “whatever, i’ll sleep tomorrow” ㅋㅋㅋ just give up! 🐰: i think it’s not a bad approach

tim ✩

39,955 views • 8 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 • 1 month 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 • 9 months ago

jihoon’s sleep paralysis is so bad that he went in and out of it more than 10 times during his massage today :( he couldnt even sleep and get some rest even if he had the time to :( i feel so bad :( 🐶 right after I got back to Korea, I went to get a massage. while I was getting the massage, I ended up getting sleep paralysis. 🐶 u know how it is, right? when you get sleep paralysis, you wake up - fall asleep - get sleep paralysis - wake up - fall asleep - boom sleep paralysis. over and over. u know you’re trapped in that cycle, but you can’t escape it because you’re so tired that you keep falling back asleep 🐶 im like “ah im probably gonna get sleep paralysis again” but at the same time you think, “maybe this round will be different” 🐶 but no, I got sleep paralysis so many times. I seriously got stuck in an endless loop. I was trying so hard to snap out of it, like moving around and struggling, and then when I finally woke up, the massage therapist was like 👩🏻 oh? are you okay? is this position uncomfortable for you? 🐶 so I pretended it was that and went “ah yeah im okimokimok” 🐶 then I fell asleep again, and it happened again. I’d move around, wake up, and they’d ask me if im okay. i say yes. this happened like three or four times. 🐶 then later they put something warm on me. but when they did, I suddenly got kind of scared because I was already in that weird state, so I asked, “how long does this stay on for?” and they said about 7 minutes. by then I’d already had sleep paralysis like four times in a row. every time it happened, i’d wake up - sleep paralysis - wake up - sleep paralysis just over and over. 🐶 anyway, after it was all done 👩🏻 does your body feel okay now? 🐶 oh yeah yeah my body feels great. yes yes I think I feel really good 🐶 my manager said he could give me a ride, but since the other hyungs had just gotten back to Korea too, I was like, “no everyone go home and rest. its Sunday anyway, I’ll go by myself.” 🐶 so I was dragging myself home thinking, “should I just lie down and sleep right here on the street?” but it was so hot today, and the back of my neck was burning from the heat. I pulled myself together and got home. 🐶 honestly, I was planning to sleep. I thought I’d sleep for like three hours after getting home, but I just couldn’t fall asleep. And seriously, this is torture. the suffering of insomnia is real. people who can actually sleep when they want to sleep are seriously amazing. 🐶 I really tried today. I turned on the styler, lay there with my eyes closed for like forty minutes, but in the end I couldn’t sleep. so I was like, “okay if it’s gonna be like this, i’ll just start a livestream! okay”

jihoon’s sleep paralysis is so bad that he went in and out of it more than 10 times during his massage today :( he couldnt even sleep and get some rest even if he had the time to :( i feel so bad :( 🐶 right after I got back to Korea, I went to get a massage. while I was getting the massage, I ended up getting sleep paralysis. 🐶 u know how it is, right? when you get sleep paralysis, you wake up - fall asleep - get sleep paralysis - wake up - fall asleep - boom sleep paralysis. over and over. u know you’re trapped in that cycle, but you can’t escape it because you’re so tired that you keep falling back asleep 🐶 im like “ah im probably gonna get sleep paralysis again” but at the same time you think, “maybe this round will be different” 🐶 but no, I got sleep paralysis so many times. I seriously got stuck in an endless loop. I was trying so hard to snap out of it, like moving around and struggling, and then when I finally woke up, the massage therapist was like 👩🏻 oh? are you okay? is this position uncomfortable for you? 🐶 so I pretended it was that and went “ah yeah im okimokimok” 🐶 then I fell asleep again, and it happened again. I’d move around, wake up, and they’d ask me if im okay. i say yes. this happened like three or four times. 🐶 then later they put something warm on me. but when they did, I suddenly got kind of scared because I was already in that weird state, so I asked, “how long does this stay on for?” and they said about 7 minutes. by then I’d already had sleep paralysis like four times in a row. every time it happened, i’d wake up - sleep paralysis - wake up - sleep paralysis just over and over. 🐶 anyway, after it was all done 👩🏻 does your body feel okay now? 🐶 oh yeah yeah my body feels great. yes yes I think I feel really good 🐶 my manager said he could give me a ride, but since the other hyungs had just gotten back to Korea too, I was like, “no everyone go home and rest. its Sunday anyway, I’ll go by myself.” 🐶 so I was dragging myself home thinking, “should I just lie down and sleep right here on the street?” but it was so hot today, and the back of my neck was burning from the heat. I pulled myself together and got home. 🐶 honestly, I was planning to sleep. I thought I’d sleep for like three hours after getting home, but I just couldn’t fall asleep. And seriously, this is torture. the suffering of insomnia is real. people who can actually sleep when they want to sleep are seriously amazing. 🐶 I really tried today. I turned on the styler, lay there with my eyes closed for like forty minutes, but in the end I couldn’t sleep. so I was like, “okay if it’s gonna be like this, i’ll just start a livestream! okay”

shan

58,511 views • 2 months ago

Your brain will literally start dreaming while you're awake if it doesn't get enough REM sleep. Matthew Walker explains the horrifying reality behind delirium tremens (the DTs): When chronic alcoholics quit drinking, the massive backlog of suppressed dream sleep explodes into consciousness. The brain becomes so desperate for REM that it hijacks wakefulness — you start hallucinating dreams in real time. It's a full collision of two states of consciousness. You can even see it on brainwave scans. Walker’s point is chilling: if the brain is willing to break reality itself to get its missing dream sleep, that shows just how non-negotiable sleep is. Mother Nature spent 3.6 million years hardwiring in that 8-hour requirement for a reason. This is why sleep deprivation is so destructive. Have you ever learned a sleep fact that completely changed how you see rest?

Your brain will literally start dreaming while you're awake if it doesn't get enough REM sleep. Matthew Walker explains the horrifying reality behind delirium tremens (the DTs): When chronic alcoholics quit drinking, the massive backlog of suppressed dream sleep explodes into consciousness. The brain becomes so desperate for REM that it hijacks wakefulness — you start hallucinating dreams in real time. It's a full collision of two states of consciousness. You can even see it on brainwave scans. Walker’s point is chilling: if the brain is willing to break reality itself to get its missing dream sleep, that shows just how non-negotiable sleep is. Mother Nature spent 3.6 million years hardwiring in that 8-hour requirement for a reason. This is why sleep deprivation is so destructive. Have you ever learned a sleep fact that completely changed how you see rest?

Camus

150,801 views • 3 months ago

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

FoundMyFitness Clips

3,440,804 views • 1 year ago

🐶: *reading question* "do you sleep in a dark room?" 🐶: i can do anything, honestly, because i'm someone who falls asleep pretty easily. whether the lights are turned on or off 🐱: sky is seriously someone who can sleep anywhere. he's out in just a second. just a second and he's asleep 🐶: i can sleep in absolutely any situation. when i went to military training at khao chon kai, and the instructors made us sit right out in the sun at noon in the middle of summer, i still fell asleep. i can sleep in any situation 🐶: we're pretty much opposites on this, right? 🐱: yeah 🐶: nani finds it hard to fall asleep 🐱: i find it hard to sleep. for me, the lights have to be completely off and there can't be any disturbing noises at all #THEINTERVIEWxSKYNANI #skynani #สกายนานิ

🐶: reading question "do you sleep in a dark room?" 🐶: i can do anything, honestly, because i'm someone who falls asleep pretty easily. whether the lights are turned on or off 🐱: sky is seriously someone who can sleep anywhere. he's out in just a second. just a second and he's asleep 🐶: i can sleep in absolutely any situation. when i went to military training at khao chon kai, and the instructors made us sit right out in the sun at noon in the middle of summer, i still fell asleep. i can sleep in any situation 🐶: we're pretty much opposites on this, right? 🐱: yeah 🐶: nani finds it hard to fall asleep 🐱: i find it hard to sleep. for me, the lights have to be completely off and there can't be any disturbing noises at all #THEINTERVIEWxSKYNANI #skynani #สกายนานิ

𝙚𝙧𝙜𝙤 ✧

15,436 views • 1 month ago

The magic you're looking for is in the work you keep attempting to avoid When it comes to a better diet, hitting the gym, whatever it is... Just get started And focus on the "big boulders" (sleep, exercise, diet) You don't have to be perfect from the start Consistency is all that matters

The magic you're looking for is in the work you keep attempting to avoid When it comes to a better diet, hitting the gym, whatever it is... Just get started And focus on the "big boulders" (sleep, exercise, diet) You don't have to be perfect from the start Consistency is all that matters

FoundMyFitness Clips

22,918 views • 1 year ago

❤️i should listen to this before i sleep. when i can't sleep, if i listen to this i won't have a nightmare 💗do you have a lot of nightmares? ❤️no. it has gone a lot these days, but once in a while... but if i listen to this and sleep, i think it'll be healing 💜if you still have nightmares even after listening to pllis voice, please tell me ❤️why? you're gonna report it? are you gonna report it to yjun hyung? 💜no. i will make you exercise to the point where you can't dream of anything 💙you're even treating insomnia~ iyahh~ 💗there's nothing he can't do 💜😂😂 oh euno i hope you will never have any nightmare anymore and sleep well every night ☹️❤️

❤️i should listen to this before i sleep. when i can't sleep, if i listen to this i won't have a nightmare 💗do you have a lot of nightmares? ❤️no. it has gone a lot these days, but once in a while... but if i listen to this and sleep, i think it'll be healing 💜if you still have nightmares even after listening to pllis voice, please tell me ❤️why? you're gonna report it? are you gonna report it to yjun hyung? 💜no. i will make you exercise to the point where you can't dream of anything 💙you're even treating insomnia~ iyahh~ 💗there's nothing he can't do 💜😂😂 oh euno i hope you will never have any nightmare anymore and sleep well every night ☹️❤️

𝘳𝘢𝘧 🌸

12,385 views • 1 year ago