“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.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  00:00:31 Sponsors: AG1 & LMNT  00:05:50 Moonlight & Fire  09:25:00 Red Light: Good & Bad  00:15:45 Why Blue-Blockers Are Unscientific  00:19:20 Eyeglasses, Contact Lenses & Windows  00:22:05 Adding Up Your Lights  00:24:30 “Netflix Inoculation” With Light  00:25:25 How The Planet Controls Your Energy  00:27:00 A Season For Breeding (?)  00:31:15 Melatonin / Serotonin  00:33:50 Epinephrine vs Adrenaline: Same? Different?  00:35:00 Exercise & Your Sleep  00:40:30 Neuroplasticity & Food/Chemicals/NSDR  00:44:10 Using Sound & Smell To Learn Faster  00:46:45 Dream Meaning & Remembering  00:48:15 Waking Up Paralyzed  00:49:40 Nap/Focus Ratios For Accelerated Learning  00:52:45 Hypnotizing Yourself  00:54:05 Smart Drugs  01:01:10 Magnesium: Yay, Nay, or Meh?  01:02:10 How Apigenin Works  01:04:30 Serotonin: Slippery Slope  01:05:35 The Frog Experiment  01:08:35 Temperature  01:10:30 Morning Chills  01:28:00 Eating For Heating  01:30:30 Vagal Pathways For Gut-Brain Dialogue  01:31:50 Sex Differences  01:33:50 Self Experimentation  Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices