Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.Read the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabTimestamps00:00:00 Introduction  00:01:23 Sponsors: AG1, LMNT, Waking Up  00:06:54 What Is Sleep Really For?  00:09:33 Sleep Hunger  00:11:09 Caffeine: Devil & Angel  00:15:34 Timing Your Sleep Properly  00:17:30 Release Your Hormones (At The Right Times)  00:18:45 (Pineal) Melatonin Warning  00:24:30 Strange Vision Is Good Vision  00:32:50 Blue Light Is Great!  00:37:00 The Real Problem With Smartphones  00:38:30 Blind / Low Vision People  00:39:45 Using Exercise & Food To Set Your Clock  00:42:00 The Power of Sunset  00:45:43 The Healthy Holes In Your Skull  00:48:15 Bad Light  00:51:11 Light Location  00:53:00 Fire / Candlelight  00:54:00 When To Eat  00:54:40 How To Wake Up Earlier  01:08:00 Using The Body To Control The Mind  01:10:00 Drugs & Supplements  01:18:00 Sleep Walking  01:20:00 Office Hours  Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices