Chapter
Delaying caffeine intake for natural alertness
12:59 - 21:42 (08:43)
Delaying caffeine intake by two hours after waking can help potentiate the neural circuit between the circadian clock and cortisol release in the adrenals, as well as leave adenosine receptors unoccupied, leading to a natural lift in alertness and focus. It can also naturally allow for waking up without caffeine due to the suppression of adenosine.
Clips
Neuroplasticity and the optimization of our brain depends on the autonomic arousal system, specifically the non-sleep deep rest and deep sleep stages.
12:59 - 15:23 (02:24)
Summary
Neuroplasticity and the optimization of our brain depends on the autonomic arousal system, specifically the non-sleep deep rest and deep sleep stages. Without proper rest and sleep, the brain cannot access plasticity and rewire connections effectively.
ChapterDelaying caffeine intake for natural alertness
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
The connections between melanopsin cells and the circadian clock become stronger when we are exposed to light frequently in the morning.
15:24 - 19:06 (03:42)
Summary
The connections between melanopsin cells and the circadian clock become stronger when we are exposed to light frequently in the morning. This means that getting some light in the late afternoon can help regulate our sleep cycle and keep it longer than 24 hours.
ChapterDelaying caffeine intake for natural alertness
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
By delaying caffeine intake for the first two hours after waking up, individuals can allow their adenosine receptors to remain unoccupied and create a natural lift in alertness and focus, rather than just wake themselves up out of sleepiness, while also reinforcing the neural circuit between the circadian clock and cortisol release in the adrenals.
19:06 - 21:42 (02:35)
Summary
By delaying caffeine intake for the first two hours after waking up, individuals can allow their adenosine receptors to remain unoccupied and create a natural lift in alertness and focus, rather than just wake themselves up out of sleepiness, while also reinforcing the neural circuit between the circadian clock and cortisol release in the adrenals.