Stop Waking Up at 3AM - Huberman's Tricks for Longer Sleep

I m shocked to hear melatonin causes problem with testostrone . No more for me.

Didn’t work. Got any useful info?

Watching this at 3am

It is parasites in your stomach.

I mainly wake up at 3 am because I worry about being successful

This is definitely me..

Read, then read some more, and then.....zzzz.

My wife goes to bed at 9pm. She has to be up at 4.30am. She just wakes up all the time

Dr. "If you have a fever, sit in the fridge" 👌🤡

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I want wake up at 7 like normal people, I can have shower, do physical activity, which makes me over tired, try sleeping later, go to bed early, none of these things help, I just wake up at 5.30 and think too much, over think!

My cortisol build up due to some personal anxiety and by 2-3:00 am , am awake....I goto bed by 9:30 am to beat this ...but anxiety wake me up....I don't know how to help myself.... probably only if I sort out my anxiety then something can be done !

Thinkit has become a habit

Had insomina....still do....yoga nidra has helped

Still experimenting but so far i agree with getting the right amount of exercise. Most of my good sleeps have been after a good exercise day and when i have bad sleeps its been a day without any exercise. Loving your input Andrew.

150 to 180 minutes of zone 2 per week isn't going to work for a competitive road racer or runner. More like a daily total for serious cyclist.

i gone a sleep at 7 pm wake up after 3 hours of sleeps i feel its slowly killing me

What you are saying contradicts research based CBT for insomnia.

if i go to bed at 9 i still wake up 5 hours later. So nope. The problems lies somewhere else

So, what's the logic? if they go to bed at 11 and wake up at 3, they should go to bed at 9 to wake up at 1? :D

My grown mentally disabled son just got out of jail and has no concern for time. I sleep 2 hours a night.

The sleep before midnight is more intense because this is the peak of our yin energy. Our yin energy is supposed to be nourished and refueled during the night in order to have enough yang energy throughout the day. So if you go to bed after midnight you have already missed the peak of that precious energy and the quality of sleep after midnight is not as high. This is how TCM explains it. Thank you so much for your wonderful content, Andrew! 🙏

What frustrates me about podcasters in the personal growth space is they all assume their entire audience is made up of seven figure-earning entrepreneurs who make their own schedules and only work ten hours a week. Who the hell can go to bed at 9 pm? Nobody with a job- especially not a job that forces them to leave by 8 am, commute to work, and gets them home by 6 or 7 pm. By the time you've eaten dinner it's time to go to bed only to get up and do the whole thing all over again. When would you do anything else?

Doesn't make sense abiut the Melatonin.

Wasn't there a study once where people had no idea of the time and woke up in 4-5 hour increments? I think in Bruce Parry's series Tribe , where he lived with some of the world's most remote and primitive tribes, one of the tribes slept in 4-5 hour phases, and they took turns to stay up all night as a lookout. It may be the case that our ancestors also did this, to watch out for wild animals or potential attacks from other tribes.

Many thanks for this advice. I have struggled with insomnia for decades. When I retired I took advice to restrict sleep getting to bed about midnight. I would be awake at 3-4am and couldn't get back to sleep. After that I felt tired and groggy for most of the rest of the day. My quality of life was poor. I've now started going to bed at 9pm. I get up about 3 or 4am have a small drink and about an hour later go back to bed. I'm there till about 7.30-8am. For the rest of the day I now feel wide awake, rested and really well. Almost seems a minor miracle.

If I go to sleep at 9pm I wake up at midnight. So why is this a solution?

I've always been a bit of insomniac...would take me 30-60 minutes or so to fall asleep...pretty much since young adulthood going to bed at 10, waking with an alarm at 6, with one to two times waking during the night. We got a smart bed which told me I was going against my circadian rhythm, which was bedtime at 11 to 11:30pm and wake at 7 - 7:30 am. Since I retired recently, I decided to test out going to bed when I felt tired, and waking without alarm...sure enough, I was going to bed at 11 (and falling asleep almost immediately) and waking "naturally" b/w 7 - 7:30 a.m. Makes me believe I was always going against my circadian rhythm.

Cortisol levels are lowest at night but increase in the morning and that's what wakes u up.

Uhm… all this time I thought it was because the aliens 👽 were visiting

I get affected by worry in my environment. For example if people are nervous in my surroundings (could be my own family, neighbors or passing teaffic etc. It's definitely a fight or flight issuw for me cause I always sleep great when one specific person is nearby. So I guess some people are more sensitive to their environment than others.

I get up at 3am because me cat wakes me up. Also in Chinese medicine 3am is the liver meridian sign of an unhealthy liver condition.

I really appreciate your knowledge. Thank you for sharing it with us all! This was a very informative podcast. Love the sciency details! 🎉

Great video.... on caveat from the intro is most people have NO CLUE how to train intensely enough to change how their body looks, let alone worry about it negatively affecting sleep, so if you're talking directly to the 5% that does know how train intensely I get it, other than that this video makes me want to intentionally go to bed early... thx for all your great knowledge and wisdom Andrew

My reason is my frenchie scratching at the patio door to go out to pee.

I been told Vit-B12 keeps one asleep for longer

Why is he wearing the white coat of medical doctors in the thumbnail when he’s a PhD? Don’t trust anyone giving you health advice while selling you “supplements” at the same time.

I think i need to go to bed later, I find I sleep much better going to sleep at 12 rather than at 10

No worries, will do bed at 7pm and annoy everyone in my house fucking senseless at 2am when my stupid brain decides to wake itself up. I'm sure there's plenty of shit to do in the small hours and give everyone the shits to no end and disturb the rest of their day also. Well done, dipshit.

I hate to say this but the video loses me half way through just after describing the benefits of exercise and endorsing the sleep hours before midnight without strong evidence to support.

Ir doesn’t matter what time I go to bed, 3am is the time I wake up. I would like to sleep til 4 am but that is rare.

- Train in the morning - every other day
- Eat 90% carnivore, 100% if you can
- Bi-phasic in normal
- amber glasses 2 hours before sleep

Get 1/2 hour of sun to your face/eyes every morning early. Solved my 3 am wake-up problem entirely.

I wake up at 2-3am every night to check my type 1 child. I usually fall back asleep pretty quickly but occasionally I have trouble. I try to keep things dark and not flip on a bunch of lights, that usually helps me.

Clowns making a videp

Spoken like a morning person....

Going to bed at 9pm and waking up at 1am:
I look at my watch
do 3-4 physiological sighs
If not asleep within 10 minutes ,
I do 4-7-8 or box breathing.

If no success, I do a body scan to relax all body parts as completely as possible.
This means that, whether or not I fall back to sleep, my body remains completely relaxed till 5am or whenever I get up for the day.

In my book, sleep is best, but the next best thing is complete body relaxation.
My sleep tracker will often recognize it as light sleep because my heartrate is still relatively low.