Қазақстанға Револют келмек екен.

#podcast

If you want to have more deep and healthy sleep below is short takeaways from the podcast with Professor Huberman.

Professor highlights overall four steps to follow in order to sleep better:
1. Behaviour — waking up early, spending more time outside at natural sunglight;
2. Nutrition — optimal coffee level, better time for having meals;
3. Supplements — only if step 1 and 2 will not work for you;
4. Prescribed drugs — only in severe cases, when nothing above helps during long period of time.

More specifically:
1. Drinking coffee 90-120 minutes after wake up is the best. This way you help your body to produce adrenaline, cortisol by itself and only then drink coffee. It also will help your body not to crave afternoon sleep. Moreover it is better to avoid drinking coffee after 4 PM.
2. Staring at sunlight outside for 5-10 min after waking up, even if it is cloudy and no sun there. That helps to set your circadian rythms and have cheerful day.
3. Cold water in the morning, to increase body temperature, which naturally helps to wake up. Also, having hot bath at the end of the day to decrease body tempreature signaling it is time to sleep.
4. Eating breakfast in first few hours after wake up even if not hungry.
5. Exercise, but avoid intense exercise afternoon which would delay your circadian clock.
6. Sunlight is great during the day, throughout the day. If your skin is not burning. Natural sunlight in the evening for 30 min is highly beneficial when sun has low solar angle. No need to stare at the sunlight, but signaling your body that day is ending.
7. Avoiding artificial lighting if possible from 22:00-04:00.
8. Having last meal 4-5 hours before sleep time.
9. At least 2 degrees lower temperature in the sleeping room will help to have deeper sleep.

https://podcasts.apple.com/kz/podcast/huberman-lab/id1545953110?i=1000575343682

Interesting fact — waking up early during weekdays and very late during weekends is considered as jet lag by our body.

Also, you can never compensate sleeping time, when lacking normal sleep. So oversleeping during weekends doesn't really help, contrary — you become more jet lagged and it will take several days to normalize sleeping schedule.

How to make people do something more often?
Make things easier, so a person have to make less decisions and movements. Easy gains, easy dopamine. For example, putting most important app function upfront, so users see it first.

How to make people do something rarely?
Make things difficult, build more complex system. For insance, in order to make people use staircases instead of elevator someone made its door open for long 16 seconds, so people get easily nervous waiting and use staircase instead.

It seems to be applicable to buidling good habbits, getting rid of bad ones, organizing regular but more effective daily routine. As well as to make your products better.

More interesting takes on behavioural science on this podcast.

I couldn’t articulate it this precise

Using Chat GPT instead of a therapist lol