To learn more about the science of exercise, visit the Huberman Lab Topics page on Fitness and Recovery , or viewing the following resources: Neural Network Newsletter: Foundational Fitness Protoco Science of Muscle Growth, Increasing Strength & Muscular Recover Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimizatio GUEST SERIES: Dr. Andy Galpin: Optimize Your Training Program for Fitness &

Longevit GUEST SERIES: Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat 3. How to Recover From a Poor Nights Sleep If youve experienced a poor nights sleep, your impulse may be to sleep in, drink a much-needed cup of coffee as you roll out of bed, and push your morning workout until the evening when youre feeling up for it. But the best way to recover from a poor nights sleep is to make sure it doesnt affect your next nights sleep. Here are the most important protocols for recovering from short-term sleep deprivation: Get up at the same time as usual. Sleeping more than 1 hour past your usual wakeup time can shift your circadian clock later (called phase delay), making it harder to fall asleep that night. Ensure you get adequate sunlight exposure soon after waking to support a cortisol peak early in the day. Delay caffeine until 90120 minutes after waking to maximize the energy-boosting effects of your cup of coffee or tea.

Exercise in the morning to encourage an early-day cortisol peak and provide a boost in adrenaline and focus. If youre feeling tired in the afternoon, avoid caffeine and take an afternoon nap or use a 1030 minute NSDR protocol to recharge instead. To dive deeper into the science of sleep, we recommend visiting the Huberman Lab Topics page on Sleep Hygiene . 4. Glossary Cortisol & cortisol peak Cortisol, a hormone released from the adrenal glands, is the key driver that moves your body from sleep to waking. It is essential for the cortisol pulse to happen early in the day or early in your period of wakefulness. A timer is set when the cortisol pulse occurs, which dictates the release of melatonin about 1214 hours later.

Optic flow Optic flow is a phenomenon that occurs when we generate our own forward motion, such as when walking, biking or running. Visual images pass by our eyes, generating a flow of information that has a powerful effect on the nervous system. Optic flow has been shown to reduce the amount of neural activity in the amygdala, which is a brain structure that generates feelings of fear, threat and anxiety. Binaural beats Binaural beats are a type of sound that can be used to bring the brain into different states of relaxation or alertness. They involve delivering a different beat pattern to each ear. The difference in what each ear is hearing (called interaural time differences) generates particular types of brainwaves. The frequency of binaural beats that appears to support enhanced cognitive functioning at the level of memory, improved reaction times and improved verbal recall seems to be 40 hertz.