Feeling down and unmotivated can be a common experience, especially during high-stress periods times. At Uplift Recruitment, we’ve been loving Dr. Andrew Huberman’s podcast, the Huberman Lab. The podcast is incredibly informative and has helped us to develop a deeper understanding of the workings of the human brain. Dr. Huberman is an expert in the field of neuroscience and his insights have been invaluable to our team. In particular, we have found his discussions on the relationship between sleep and productivity to be extremely interesting. Overall, we highly recommend the Huberman Lab to anyone interested in learning more about the brain and how it affects our daily lives.

But the really cool thing about the Huberman Labs podcast is that you can try out what he suggests and see if it makes you feel any different. Be your own guinea pig this week and try these three simple hacks to improve your mood.

1. Get Plenty of Sunlight

According to Dr. Andrew Huberman, a neuroscientist, and professor at Stanford University, exposure to sunlight can have a significant impact on our mood and energy levels. Sunlight helps to regulate our circadian rhythms, which are basically our body’s internal clocks that tell us when to be awake and when to sleep. By keeping these rhythms in check, we can improve our sleep quality and overall health.

Furthermore, sunlight can also boost levels of serotonin, a hormone that is linked to feelings of happiness and well-being. When we’re exposed to sunlight, our bodies produce more serotonin, which can help us feel happier and more energized. This is why many people feel more upbeat and productive during the summer months when the days are longer and the sun is shining.

So, it’s important to try to spend some time outside each day, even if it’s just for a few minutes. View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. This can help regulate your circadian rhythms and boost your mood and energy levels, even on cloudy days.

2. Try Cold Exposure

According to Dr. Huberman exposing your body to cold temperatures can have a number of health benefits, including increased energy and improved mood. Cold exposure is a form of stress that can help us build resilience and improve our overall health. It can also activate our body’s natural healing processes and increase circulation.

There are many ways to incorporate cold exposure into your routine. You can try taking a cold shower or plunge into a cold pool or lake. If that sounds too intense, try splashing your face with cold water or holding a cold pack against your forehead for a few minutes. You can also try immersing your hands and feet in ice water or taking an ice bath if you’re feeling brave.

If you’re new to cold exposure, it’s important to start slowly and listen to your body. Begin by exposing yourself to cold for just 30 seconds or 1 minute, and gradually work your way up to about 3 minutes of cold exposure per session. Dr. Huberman suggests 11 minutes per week split over several days. You may also want to consult with a healthcare professional before trying cold exposure, particularly if you have any underlying health conditions.

In addition to the physical benefits of cold exposure, it can also be a powerful tool for improving your mental health. Cold exposure can help to reduce feelings of anxiety and depression and can improve your overall sense of well-being. Give it a try and see if it works for you!

3. Follow a Sleep Routine

A good sleep routine should also prioritise getting an adequate amount of sleep. According to the National Sleep Foundation, most adults need between 7 and 9 hours of sleep each night. However, this can vary depending on the individual and their lifestyle. Dr. Huberman suggests waking up every day at the same time and going to bed when you feel sleepy, rather than pushing through tiredness. It’s important to listen to your body and give it the amount of rest it needs to function at its best.

In addition to waking up and sleeping at consistent times, there are other habits that can improve the quality of your sleep. For example, avoiding caffeine and alcohol before bed can help you fall asleep faster and stay asleep longer. Similarly, avoiding screens and bright lights in the hour leading up to bedtime can help prepare your brain for sleep.
Creating a comfortable sleep environment can also make a big difference in the quality of your sleep. This may mean investing in a supportive mattress and comfortable pillows or adjusting the temperature and humidity levels in your bedroom to your liking. Taking these steps can help you fall asleep faster and stay asleep longer, leading to better overall health and well-being.

Overall, following a consistent sleep routine is one of the most important things you can do for your physical and mental health. By prioritizing restful sleep and creating a calming bedtime routine, you can set yourself up for success and feel more energized and motivated throughout the day.

Do A Self-Experiment This Week

In conclusion, Dr. Andrew Huberman’s Huberman Lab podcast provides valuable insights into the workings of the human brain and how it affects our daily lives. By following his simple hacks, such as getting plenty of sunlight, trying cold exposure, and following a sleep routine, you can improve your mood and overall well-being right now. By being your own guinea pig and trying out these hacks, you can see for yourself the impact they can have on your life. Give them a try this week and see how they work for you!