In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.Read the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/hubermanTimestamps00:00:00 Introduction to Huberman Lab Essentials00:00:37 Understanding Circadian Rhythms & Light00:02:17 Impact of Red Light on Circadian Rhythms00:03:12 Light Through Windows & Circadian Clocks00:05:04 Seasonal Changes & Circadian Rhythms00:07:38 Neurotransmitters & Mood Regulation00:09:00 Sponsors: LMNT & Eight Sleep00:11:47 Exercise & Circadian Rhythms00:14:40 Neuroplasticity & Learning00:20:16 Sponsor: AG100:21:49 Non-Sleep Deep Rest (NSDR) & Learning00:23:43 Nootropics & Cognitive Enhancement00:26:16 Temperature & Circadian Rhythms00:31:25 Sponsor: David00:32:41 Food, Neurotransmitters & Circadian Rhythms00:35:28 Self-Experimentation & ConclusionDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices