Explore the latest research on Non-Sleep Deep Rest, sleep optimization, and evidence-based techniques to enhance your well-being.
Every dose in Huberman's sleep cocktail, checked against his own newsletter and podcast, with the evidence for each ingredient and who should skip it.
Seven natural anxiety remedies, from a breathing pattern you can use mid-spike to supplements tested over weeks, with the size and limits of each study.
Tart cherry juice, kiwi, fatty fish and an early carb-based dinner have the best evidence for sleep. The doses, the timing and how small each study was.
Withdrawal starts 12 to 24 hours after your last caffeine, peaks around day 2 and lasts 2 to 9 days. How to ease the headache and taper down.
Huberman's day as he described it in 2021, from morning light and delayed caffeine to NSDR after lunch and a cool bedroom, with each habit checked against the studies.
Cortisol should be high soon after waking and low by evening. How to lower it with timed light, easy exercise, time outdoors, sleep and ashwagandha, and what each study found.
The default mode network is what runs when your mind wanders. What it does, why a busy one goes with rumination and worry, and what quiets it, with the size of each study.
Seven focus techniques with timings and honest evidence: phone out of the room, one task at a time, sleep, attention drills, movement, timed blocks and rest.
Test yourself instead of rereading, space your reviews, rest quietly after studying and sleep 7 to 9 hours. The study behind each tip, sized honestly.
Five conditions that make flow likely, from Csikszentmihalyi's research to a cortisol experiment, plus which famous flow numbers to ignore.