This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanROKA: https://roka.com/huberman Timestamps00:00:00 Introduction to Huberman Lab Essentials00:00:18 Understanding Sleep & Wakefulness00:01:11 The Role of Adenosine & Caffeine00:03:45 Circadian Rhythms & the Importance of Light00:04:54 Morning Light Exposure & Cortisol00:06:27 Sponsor: AG100:16:14 Evening Light Exposure & Melatonin00:18:08: Sponsor: Eight Sleep00:19:47 Managing Light Exposure for Better Sleep00:28:03 The Benefits of Naps & Yoga Nidra00:29:06 Sponsor: ROKA00:34:38 Supplements for Sleep & Wakefulness00:38:42 Conclusion & Final ThoughtsDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices