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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.

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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

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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.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Exercise increases body temperature and alertness, impacting sleep quality; different forms of exercise can have varying effects on sleep.

AH

Andrew Huberman

01/03/22

@ Andrew Huberman

Engaging in activities like sunlight exposure, physical exercise, and cold exposure in the first phase of the day can enhance your alertness and focus, making it easier to adopt new habits.

AH

Andrew Huberman

05/19/25

@ Andrew Huberman

Exercise significantly improves brain function by increasing alertness and arousal, making it easier to tackle tasks afterward.

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Tom Segura

05/19/25

@ Andrew Huberman

I often find that when I wake up feeling foggy, exercise helps clear that mental fog and makes me feel alert.

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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

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

To optimize your 90-minute work session, aim to start it during the steepest rise in your body temperature, which supports better focus.

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.