Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing

Jun 11, 2026 · 39 min · YouTube

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asr · 7,937 words · docs

0:00Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

0:11I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

0:17Today, we're talking all about sleep and how to optimize your sleep.

0:21Let's consider what the perfect 24-hour cycle would look like.

0:26Regardless of when you wake up in the morning, one of the first things that happens is that your body temperature is increasing, and that's just going to happen naturally.

0:35That increase in body temperature, in turn, causes an increase in the release of a hormone called cortisol.

0:41Cortisol is often demonized and considered this bad thing, and indeed you don't want cortisol to be chronically or consistently elevated throughout the day or night.

0:50But you do want cortisol to reach its peak early in the day, right about the time you wake up.

0:56One way that you can ensure that that cortisol peak occurs early in the day, right about the time that you wake up, is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking.

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