Part 4: Timing Your Sleep Properly

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Welcome to Part 4 of our Master Your Sleep series!

In this segment, we explore the critical role that timing plays in achieving optimal sleep. Join Andrew Huberman as he shares valuable insights and tips on how to properly time your sleep for better rest and overall well-being. Click the link below to continue your journey to mastering your sleep!

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Prefer reading? Check out the transcript below:

Okay, so adenosine is driving this sleep hunger. When adenosine is low, it's like we're well-fed, we're not very hungry, and when adenosine is high, it's like we're fasted for a long time and we tend to be very hungry, so that when adenosine is high, we really want to fall asleep.

If you want, I'm not suggesting you do this experiment, but you can stay up for four more hours than you're used to staying up and you'll find that you're very, very sleepy. That's because adenosine is building up at levels higher and higher because you've been awake for those extra four hours. However, if you've ever pulled an all-nighter, you'll notice something interesting. As morning rolls around, you'll suddenly feel an increase in your energy and alertness again, even though adenosine has been building up for the entire night.

Now, why is that? The reason is that there's a second force which is governing when you sleep and when you're awake, and that force is a so-called circadian force. Circadian means about a day or about 24 hours, and inside all of us is a clock that exists in your brain and my brain, and the brain of every animal that we're aware of, that determines when we want to be sleepy and when we want to be awake. Just think about it, we don't go through the day wanting to fall asleep every 30 minutes and then feeling like we're wide awake. Our sleep and our period of sleepiness tend to be condensed into one block, typically one 6- to 10-hour block, although there's also variation in terms of how much people want to sleep.

We're going to discuss how you can diagnose your absolute sleep need as well as how to recover sleep that you've lost. That block of sleep and when it falls within each 24-hour cycle is governed by a number of different things, but the most powerful thing that's governing when you want to be asleep and when you want to be awake is light, and in particular, it's governed by sunlight. I can't emphasize enough how important and how actionable this relationship is between light and when you want to sleep. It's quite simple on the face of it and it's quite simple to resolve, but people tend to make a big mess of this whole circadian literature, frankly.

(See you again tomorrow for part 5 of this series. Stay tuned!)

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