[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/blog.terabox.com\/insights\/master-your-sleep-and-wakefulness#BlogPosting","mainEntityOfPage":"https:\/\/blog.terabox.com\/insights\/master-your-sleep-and-wakefulness","headline":"Master Your Sleep & Wakefulness: Science-Based Tools","name":"Master Your Sleep & Wakefulness: Science-Based Tools","description":"\ud83d\udcfa Today’s recommended deep-dive video: https:\/\/www.youtube.com\/watch?v=nm1TxQj9IsQ Master Your Sleep: The Science of Using Light and Tools to Optimize WakefulnessThe Two Forces Governing Your Sleep-Wake CycleThe Biology of Light: Setting Your Internal ClockManaging the “Dark Side” of Light and Using NSDRKey... ","datePublished":"2026-06-25","dateModified":"2026-06-25","author":{"@type":"Person","@id":"https:\/\/blog.terabox.com\/author\/flextech-admin\/#Person","name":"flextech-admin","url":"https:\/\/blog.terabox.com\/author\/flextech-admin\/","image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/ad516503a11cd5ca435acc9bb6523536?s=150&d=mm&r=gforcedefault=1","url":"https:\/\/secure.gravatar.com\/avatar\/ad516503a11cd5ca435acc9bb6523536?s=150&d=mm&r=gforcedefault=1","height":96,"width":96}},"publisher":{"@type":"Organization","name":"terabox","logo":{"@type":"ImageObject","@id":"http:\/\/blog.terabox.com\/wp-content\/uploads\/2021\/11\/logo\u4ea7\u54c1\u540d-\u7ad6\u7248.png","url":"http:\/\/blog.terabox.com\/wp-content\/uploads\/2021\/11\/logo\u4ea7\u54c1\u540d-\u7ad6\u7248.png","width":900,"height":900}},"image":{"@type":"ImageObject","@id":"https:\/\/img.youtube.com\/vi\/nm1TxQj9IsQ\/maxresdefault.jpg","url":"https:\/\/img.youtube.com\/vi\/nm1TxQj9IsQ\/maxresdefault.jpg","height":"","width":""},"url":"https:\/\/blog.terabox.com\/insights\/master-your-sleep-and-wakefulness","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=nm1TxQj9IsQ#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=nm1TxQj9IsQ","name":"Master Your Sleep & Be More Alert When Awake","description":"Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 \"Office Hours\".\n\nNote: a special episode devoted to shift workers and jetlag is coming out soon.\n\nAs always, thank you for your interest in science!\n\nFor an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https:\/\/www.hubermanlab.com\/sponsors\n\n*Follow Huberman Lab*\nInstagram: https:\/\/www.instagram.com\/hubermanlab \nThreads: https:\/\/www.threads.net\/@hubermanlab\nTwitter: https:\/\/twitter.com\/hubermanlab \nFacebook: https:\/\/www.facebook.com\/hubermanlab \nTikTok: https:\/\/www.tiktok.com\/@hubermanlab \nLinkedIn: https:\/\/www.linkedin.com\/in\/andrew-huberman\nWebsite: https:\/\/www.hubermanlab.com \nNewsletter: https:\/\/www.hubermanlab.com\/newsletter\n\n*Timestamps*\n00:00:00 Introduction  \n00:03:30 What Is Sleep Really For?  \n00:06:15 Sleep Hunger  \n00:09:00 Caffeine: Devil & Angel  \n00:12:20 Timing Your Sleep Properly  \n00:14:15 Release Your Hormones (At The Right Times)  \n00:18:45 (Pineal) Melatonin Warning  \n00:24:30 Strange Vision Is Good Vision  \n00:32:50 Blue Light Is Great!  \n00:37:00 The Real Problem With Smartphones  \n00:38:30 Blind \/ Low Vision People  \n00:39:45 Using Exercise & Food To Set Your Clock  \n00:42:00 The Power of Sunset  \n00:46:43 The Healthy Holes In Your Skull  \n00:48:15 Bad Light  \n00:51:11 Light Location  \n00:53:00 Fire \/ Candlelight  \n00:54:00 When To Eat  \n00:55:40 How To Wake Up Earlier  \n01:08:00 Using The Body To Control The Mind  \n01:10:00 Drugs & Supplements  \n01:18:00 Sleep Walking  \n01:20:00 Office Hours\n\n#HubermanLab #Science #Sleep \n\nDisclaimer & Disclosures: https:\/\/www.hubermanlab.com\/disclaimer","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/nm1TxQj9IsQ\/default.jpg","https:\/\/i.ytimg.com\/vi\/nm1TxQj9IsQ\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/nm1TxQj9IsQ\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/nm1TxQj9IsQ\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/nm1TxQj9IsQ\/maxresdefault.jpg"],"uploadDate":"2021-01-11T13:59:33+00:00","duration":"PT1H22M5S","embedUrl":"https:\/\/www.youtube.com\/embed\/nm1TxQj9IsQ","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UC2D2CMWXMOVWx7giW1n3LIg#Organization","url":"https:\/\/www.youtube.com\/channel\/UC2D2CMWXMOVWx7giW1n3LIg","name":"Andrew Huberman","description":"The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology of ophthalmology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. 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