How To Rewire Your Brain To Wake Up Early - Dr Andrew Huberman 

Hello you savages. Watch the full episdoe with Dr Andrew Huberman here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PbXjK-F-5so.html! Get a 20% discount on Nomatic’s amazing luggage at nomatic.com/modernwisdom

It's VERY simple to do. Just have a kid or two. You'll be up at 4-5 am every day for the next 5-10 years. Thank you for attending my TED talk.

1. Set alarm for 5 A.M. 2. Sunlight exposure. 3. Light exercise. 4. Caffeine + Breakfast. 5. Social Interaction. 6. Late sunlight exposure. (It'll be miserable but try your best not to sleep during the day. It'll be fine soon.)

Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day

Watching this at 1am

2 weeks ago, I woke up at 4am for no reason and could not go to bed. I then rolled around in bed until 5am before I realized I wasn’t going to fall back asleep. I said “fuck it” and went to the gym at 5:30am to get a workout in before work. I’ve now been doing that everyday since, and I can’t see myself stopping.

Chris is on a run right now with all of these heavy hitters

I was a "night owl" for the first 15 or so years of my adult life, until it made me so unhealthy from sleep deprivation, I had to make a radical change. I learned to reprogram my brain, hormones, and habit to the default healthy morning riser. I've been healthy and happy for many years since.

bro you gotta do one of these with a bunch of speakers and get each other’s thoughts and feedback on each other that would be so entertaining like a group podcast and ask them what they think abt something

Looking forward to watch the whole episode. You two are the only ones i follow and love almost every episodes of.

I went from night owl (sleep 3am-11am)to early bird (sleep 8pm-4am) in one day because I would get fired if I didn't. Worked out great. I find no caffeine works best for me.

this couldn't have come at a better time, I returned from a vacation abroad and am still jet lagged one week later.. I went to bed at 11 AM yesterday and felt so dejected when I woke up and realized I missed the entire day.

I'm a simple men, i see Andrew i click

Andrew left out one important thing: Get a cat. He'll be waking you up at 5 every morning meowing next to his bowl that still has cat food from the day before.

Huberman has been getting a lot of crap lately from other RU-vidrs, but my life has only improved after listening to him.

light and exercise are a yes for me and certainly work outs which really gets you going and you have to force yourself into it to start with, talking to people are a no. I do not like to have conversations in the morning (difficult with a family)

Two years getting up for work for 8am start. Felt ill every single day. 11am wake up is the best.

Brilliant!! Andrew is so awesome!! I can't wait to see the whole interview!!

My winters changed once I became a morning person and went to bed earlier! Gym and first chair is better than lift lines and more sleep. 😂

It's true! I was a morning person, but ever since I changed my job, everything shifted and now I'm definitely a night owl. When I take some time off and spend more time outside my sleep schedule changes back to more a morning type.

Watching this at 4 am should help👍

Amazing cinematography! Would love to see the bts lighting setup on this podcast 😍

After working nights for several years I thought when I switched to dayshift I would feel great and healthy. I started going to sleep by 9 or 10 and waking up at 5AM. Felt terrrrible for about 6-8 months. Circadian rhythm finally switched to feel normal again. But still, if I ever pick up a night shift randomly, it’s like my body switches right back to night schedule and I wanna sleep till noon for about the next week.

Thats great, but I still have to get out of bed to get outside to see light. How do you get out of bed in the first place is what i thought he was going to help with

Basically, wake up (something you don't want to do) to do shit I don't want to do. None of this is going to get my head off the pillow.

Hey Chris. Just wanted to say thanks.

I'm one of those genetic "night owls." I'd pay a lot of money to be able to change it. People don't understand how debilitating it is.

This is groundbreaking. I thought that Dr. Michael Breuss said that you couldn't switch. Since then I lived as a bear sleep chronotype, but I'm definitely going to try this. Thanks so much for sharing!

U are doing great work bro keep going forward❤Chris

Haven't watched the video yet - saw the title and thought, crap, easy answer. Get a house cat. You'll never have any trouble waking up early! 😂 (I'm talking EARLY!)

Muslims have a morning prayer right before sunrise which is pretty cool because it makes you get out of bed and move your body, get some social interaction at the mosque and catch some sunlight on the way back.

i live in finland so morning sunlight most of the year is out of question lol, we fix that with coffee

very good background for podcasts. i like it!

Timely podcast. Trying to get my husband to adjust his sleep cycle. Good sleep hacks

Rick rubín said it many times that he used to wake at noon and staying up all night, until Phil Maffetone said to him to wake up and straight away go outside for sunlight, that was it!

I recently found out that going to bed at fixed hours makes you wake up early, the only thing you need is regularity and enough sleep. As soon as your rhythm is synced (centered around) with the sun, you will wake up by yourself always at the same time (+-15min), there is nothing painful or difficult. All my life I've had a lack of sleep. One thing that helps is to not do anything exciting 30/60min before going to bed. I don't think that you need to wake up at 5AM to make it work, anything between 5AM and 8AM is fine.

Can confirm, i am genetically geared toward nightowl and i moved some plants and the auto on for the lights and im at least awake even if i still dont get out of bed immediately

As a teen-ager i will be doing this but waking at seven. I usually wake up at nine

How to wake up early ☀️ 1. Morning Sunlight 2. Exercise 3. Caffeine + Breakfast 4. Social Interaction + Evening sunlight

actually did this by accident because of jet lag. worked very well.

A mattress that gives you an electric shock if you haven't left it by a certain time Would anyone buy this? Genuinely often wonder if it might be the best unexplored solution 🤣

fantastic podcast

Food is a big one for me

Me, watching this video at almost 1:30 in the morning doing emails and paperwork... "This looks like a video I should watch"... 😂😂

We just sleeper early like 8pm or 9pm and after we caught up with the sleep deficit, we automatically got up easier in the morning

That 4th zeitgeber though...may be a deal breaker 😂🤦‍♀️

Thanks to dogs counting as social interaction, I got all of this covered 💪

Completely agree on dogs counting as a social interaction... My pitbull loves to walk for a while in the morning but not when sun is down, we both sleep like heros

So what did humans do before we learned to brew coffee? I love coffee, but you can achieve natural, healthy morning ease of life by doing the light exposure, exercise, uniform wake times (weekend included), roughly uniform sleep times, no screens within 1-2 hours of bed, no late eating, little to zero alcohol (on any night you actually want good sleep), and no caffeine after noon.

This is great if you sleep alone and have control over your own schedule. This doesn't help for those of us that co-sleep with partners. My SO is an early riser and I'm a natural night owl, which means that either I'd go to bed later (waking him up and missing out on time together before falling asleep) or earlier (where I'm tossing and turning for hours). Genuinely don't know what the answer is here. Would love to exercise in the morning, but I'd literally be sacrificing sleep to do so. It's taken my whole life to finally fall asleep around midnight.

And what happens if you keep waking up once, twice or even more times in the night. That being the case, I will wreck myself trying to get to 3 days.

One part is missing - if someone is a Night Owl, would shifting circadian rhythm by five or six hours not affect their overall wellbeing, if they are supposedly genetically adapted to one specific scenario?

Im a night guy all my life and ive tried to be a morning guy my whole life. I spent years listening to overcomplicated strategies like this. Honestly it took me 27 years to just realise...go to bed earlier and wake up earlier. Its simple

Sleep (semi to Unconscious state) is a necessity to be Awake, physically. We get power from the Unknown, Unconscious (memory, impressed tension, past etc) to be Physical. Power from the known (conscious, sense given, expressed tension, present etc) is limited. However, as far as Mind is concerned, it doesn't require this opposite experience! The dopamine surge to be "New, Fresh, Different" links with cortical circuit to be awake (to make difference). It's the "Rest" that is required than Sleep. Conscious rest!!! That's what we must strive, than Sleep. So, Making/ teaching mind to Rest within (than be with Rest without) is Deep Rest without Sleep. This is Power of Choice, acceptance etc. Aware is, not wearing from the Unconscious.

And the next day, it's raining, and you can't look at the sun. 😭😂

Four score and seven years ago our fathers brought forth in this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.

I get up before 6 every day. I've been doing this for about 4 months now. Still very difficult for me. So more than 3 days of pain. It's dark before 6am mate...

Watching this at 11pm before bed 😅

Get chickens. Or get an alarm clock? I go to bed at 9pm to read, asleep by 9:30pm. Awake at 5am for coffee, reading/praying (my holy hour), and ready for the day at 6am.

I am surprised by how people think of this a being really hard, it's just normal life unless you are not doing anything during the day

Can I mix ambient tracks that don't have a tempo with the programme?

1. Get sun and look at it first thing. 2. Get some exercise as soon as possible, can just be a walk, doesnt have to be a workout. 3. Eat something just to entrain your circadian system. 4. Engage in social activity YAY! ITS ALL IMPOSSIBLE! Can’t wait!

Shoot I got to beg at mid night ans wake up at 4:30. In truck by 5:10. At job site at 6:15 filling out permits. I’m Miserable!!!!

My takeaway: have a dog. Will get you up early, get you outside a lot, and of course will love you unconditionally! 😂 Alternatively, have kids! *additional assembly required*

The good doctor would be horrified to see the gymnastics I put my circadian rhythms through on a weekly basis as a graveyard shift worker.

Also, if you plan to start your 5 AM Jocko protocol, go to bed a 1-2 hours earlier than usual the first time. That way it;s stress free.(and stick to one protocol at a time).

Get a puppy. They will wake you up :)

How do you turn this around? I don’t want to wake up at 4:30-5:00am every morning, I haven’t slept in in like 10 years …

My question is what if you want to wake up before the sun comes up? Sunrise here in FL is 6:45am.

Watching this 5 am

Getting more in touch with neature...who woulda thunk

I wake up around 8 am every Day!😊

Pray Fajr

Get a cat. Mine wakes me up between 5:30 and 6:00

My world 🌎 Night shift DAY ENDS 6am 🕕 Get up 2:30 pm out the door 5pm 1-2 am work end . In another words I miss all day time activities Unless I’m told I miss holidays gatherings. Doing it since 2007

Dope location

The most important technique to become a morning person/wake up early is go to sleep & wake up at the same time every day 7 days a week. This is well known for everyone who follow the ”Why we sleep” author Matthew Walker. Thats how you best sync your cicadian rhytm to the early mornings and im baffled that Chris guess isnt even mention it.

Where do you live that you can get up at 5am and get direct sunlight exposure?

My sleeping schedule has been f***ked for a couple of weeks now. Going to give this a go and see if it helps. Will post daily updates here. Update Day 1: Slept for only 3 hours. Got up at 7 and stayed up until 9:30pm. Day 2: I slept alright, woke up at 2am, and 4am, and finally got up at 7am. Had coffee and did light exercise. I was still tired and tried to just rest my head but fell asleep for a few hours. Doubt I'll manage to fall asleep at 9:30pm tonight. Cannot seem to reply to anyone. Every reply just disappears. Not ignoring anyone. Day 10: Unfortunately, I’m still trying. Day 1 is doable, I can get by with a little sleep but on day 2 I sleep like a baby for about 4/5 hours and that’s it. But it’s never enough and pushing through another 20h days is a pain. Tonight is Friday so I’m hoping over the weekend I’ll be able to get my scheduled fixed. Thanks for the support Tav. Still can’t reply for some reason. Day 12: it’s Monday. Okay, I somewhat got it figured out but not quiet. Woke up between 5/6am every morning over the weekend. However, I’m not sleeping my full 8h nights, so I’m having to crash for a 2h naps. I have to stick to 9/10pm when I go to bed, then I’m golden. Thanks Tav, no phone screen before bed should definitely help. Will post and update in a few days.

Having something to wake up for is a big help. Its a lot easier to wake up early when you have something to do that you want to do

Watching at 3:30am

Get an early dentist appointment on a Monday 😂

Ah, but how can I rewire my brain to go to sleep early and stay asleep? That’s the hard part!

watching this at 3 AM

I can do all the things he suggested and then an hour later fall asleep from exhaustion

He is saying the procedure of after you wake up

Fuck I needed this!!!!!

I’m sooooo night owl I’ve tried my entire life to shift.. using every trick in the book. It has lead to high blood pressure poor recovery etc. please understand messing with your sleep cycle is dangerous. Use a sleep tracker

Imagine your entire family in law sleeps as late as possible every day....

Are there any legitimate studies on testicular sunlight exposure?

I just want to wake up early to go for a runn..aka Becoming David goggins

I am used to walk the dog at 6:30 AM. Every time my GF takes the dog out I wake up at 11 AM hahaha. That 3 day thing doens't work at all for me

Tomorrow is day 3 🎉 but been sleeping like dirt.

How can we determine whether we have this genetic mutation called Polymorphism?

The background 🤯

What about being a Cat lady? 😽

Sleeping is Vital

What podcast is this from?

What a great problem to have, I lucky if I get 5 h of sleep without tossing and turning every minute

Set the alarm, when the alarm rings, get up, it’s easy …