The Huberman Lab Podcast's "Master Your Sleep & Be More Alert When Awake" is packed information. Here's the biggest take away from that episode.
This key learning will help you feel more wakeful in the morning and get better sleep at night.
Adenosine & Circadian Rhythm
Two things impacting your sleep-wake quality
- Adenosine - This molecule builds up while you're awake to make you feel "hungrier" for sleep (aka. Sleepy)
- Circadian Rhythm - your internal clock
Caffeine
Caffeine blocks the Adenosine receptors.
Even though Adenosine is building up, you don't "know" that you're sleepy. This is also why you crash, when the caffeine wears off.
Cortisol & Epinephrine
Circadian Rhythm triggers the release of Cortisol and Epinephrine (hormones) in the morning.
Like a wakefulness signal, this kick-starts your day making you feel awake and alert.
Melatonin
Cortisol release in the morning sets an internal timer Melatonin release at night.
Melatonin is your sleepiness signal that helps us fall asleep.
So Cortisol is important for feeling awake, and for feeling sleepy later.
Natural Light
Light, especially sunlight, significantly impacts Circadian Rhythm and Cortisol release.
Light entering your eyes is crucial to timing and release of Cortisol and therefore of Melatonin later. It also keeps Cortisol and Adenosine buildup in sync.
Natural light outside was found to be 50X more effective than the same light through a window.
Go Outside in the Morning
The moral of the story - Get a few minutes of natural light outside in the morning & avoid bright light at night. This helps sync up triggers that tell your body when to feel tired or awake. You'll feel more alert in the morning and get better sleep at night.
For more details, I highly recommend listening to this episode of The Huberman Lab Podcast.
Sleep well!