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Andrew Huberman

08/08/22

@ Andrew Huberman

To wake up effectively, increase your core body temperature quickly by taking a cold shower or ice bath for one to three minutes.

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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

@ Andrew Huberman

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

08/08/22

Related Takeaways

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Exercise in the morning is one of the best ways to increase your core body temperature and enhance alertness.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Taking a hot bath or sauna in the evening can help lower your core body temperature, making it easier to fall asleep.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

A drop in body temperature is essential for falling and staying asleep, and can be accelerated by taking hot baths or showers before bed.

AH

Andrew Huberman

08/22/22

@ Andrew Huberman

To safely use deliberate cold exposure for hangover recovery, aim for one to three minutes in cold water, which can spike adrenaline and dopamine levels.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

The rise in body temperature after your temperature minimum triggers cortisol release, which helps wake you up and enhances focus.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

If you wake up feeling alert, leverage that time for your best work; otherwise, align your work sessions with your body's natural temperature rise.

AH

Andrew Huberman

10/31/23

@ Chris Williamson

Deliberate cold exposure, such as cold showers or ice baths, offers distinct benefits compared to other self-imposed stressors due to the immediate onset of stress it creates.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

For optimal sleep, keep your sleeping environment cool, ideally lowering the temperature by at least three degrees.

MW

Matthew Walker

04/17/24

@ Andrew Huberman

When you lie down, your body temperature drops, which increases the likelihood of sleepiness. A decrease in core body temperature is essential for falling asleep.