Stop Waking Up at 3AM - Huberman's Tricks for Longer Sleep
The Knowledge Project Podcast・8 minutes read
Proper exercise and going to bed earlier can improve sleep quality and benefit brain function, with caution advised against high melatonin supplementation due to potential hormone disruptions and long-term issues. It is recommended to exercise regularly, get adequate rest, and avoid depending on melatonin supplements for better overall health and well-being.
Insights
- Melatonin aids in falling asleep but not staying asleep, so going to bed earlier may help combat early awakenings, emphasizing the importance of proper sleep hygiene.
- Exercise, particularly a balanced regimen of zone 2 cardio and resistance training, not only improves sleep quality but also enhances brain function, showcasing the multifaceted benefits of physical activity beyond just physical fitness.
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Recent questions
How does melatonin affect sleep?
Melatonin helps you fall asleep but not stay asleep, potentially leading to early awakenings if taken in high dosages.
What is the recommended amount of exercise per week?
The recommended amount is 150 to 180 minutes per week of zone 2 cardio and six sets of resistance exercise per body part weekly for optimal sleep and brain function.
Is it better to go to bed earlier?
Going to bed earlier may be more restorative, as every hour of sleep before midnight could potentially recharge individuals more deeply than those after midnight.
What are the benefits of proper exercise?
Proper exercise not only aids in sleep but also benefits brain function, with studies showing improved memory and brain health in individuals who engage in regular physical activity.
Should melatonin supplements be used regularly?
It is cautioned against relying on melatonin supplements regularly, as high dosages can disrupt hormone systems, especially concerning in children as it may suppress puberty onset and interfere with sex hormones like testosterone and estrogen.
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Summary
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Optimize Sleep with Exercise, Avoid Melatonin Supplements
- Many people waking up after four or five hours may need to go to bed earlier, as melatonin helps you fall asleep but not stay asleep, leading to early awakenings.
- Lack of physical activity during the day or overtraining can contribute to sleep issues, with the recommended amount being 150 to 180 minutes per week of zone 2 cardio and six sets of resistance exercise per body part weekly.
- Proper exercise not only aids in sleep but also benefits brain function, with a study showing improved memory and brain health in individuals receiving blood from exercised individuals.
- Going to bed earlier can be beneficial, as every hour of sleep before midnight may be more restorative than those after midnight, potentially recharging individuals more deeply.
- Melatonin supplementation is cautioned against due to high dosages disrupting hormone systems, especially concerning in children as melatonin can suppress puberty onset and interfere with sex hormones like testosterone and estrogen.
- Encouragement is given to avoid relying on melatonin supplements except for occasional use, as they can disrupt various bodily systems and cause potential long-term issues.
