Brief Summary
This video is all about how to become a morning person using scientific methods and productivity apps. It covers the benefits of waking up early, how to adjust your sleep cycle, and tips for maintaining consistency. The video also shares four productivity apps that can help you wake up early, work efficiently, and improve your focus.
- Waking up early has social, mental, and physical health benefits.
- You can adjust your sleep clock gradually or quickly using the Huberman method.
- Consistency is key, and avoiding blue light and heavy meals before bed can help.
The video introduces a personal transformation from a late sleeper to an early riser using scientific methods. It promises to share steps for waking up early and four productivity apps that enhance both the morning routine and overall productivity. The speaker acknowledges the debate around morning versus night productivity but emphasizes the benefits of waking up early for a balanced lifestyle.
The video discusses the age-old debate of whether it's better to be an early bird or a night owl. While genetics play a role in our sleep preferences, studies show that early risers often perform better and have better mental health. Waking up early aligns better with the typical 9-to-5 world, reducing social jet lag and chronic sleep deprivation. Getting light between 8 AM and 12 PM is important for synchronizing internal organs. Also, waking up early encourages a more active lifestyle, reducing the risk of type 2 diabetes, obesity, and depression.
The speaker shares his personal journey of trying to become a consistent morning person during his GATE exam preparation and later at IIT Madras. Despite initial struggles, he eventually found success through awareness and determination. He emphasizes that the methods discussed are what he would have used if he could go back to his GATE preparation days.
To wake up without feeling tired, it's important to understand your circadian rhythm, or sleep-wake cycle. Everyone has a different sleep clock, influenced by genes, but it can be changed. The video introduces two methods: a gradual, scientifically correct approach and the faster, more challenging Huberman method.
The speaker shares his experience in engineering college, where he often stayed up late. He learned the importance of maintaining at least 7 hours of sleep while shifting your sleep cycle. The first app recommendation is a sleep app that monitors your sleep stages using your phone's sensors. It helps you wake up during the NREM sleep stage 1.
If you want quicker results, the Huberman method can help change your sleep cycle in just 3 days.
The speaker shares a personal trick for resetting his sleep cycle in one day. He noticed that after long travel days, he would naturally feel tired earlier and wake up earlier the next day.
The Huberman method is a fast and challenging way to change your sleep cycle permanently. It involves setting an alarm for your desired wake-up time and immediately performing four activities: exposing yourself to bright light, exercising, consuming caffeine and food, and having social interactions. These activities influence the suprachiasmatic nucleus (SCN), which controls the circadian rhythm.
The video recommends Lumosity, a brain-training app, to improve alertness upon waking. Playing these games can increase focus and concentration, making it a beneficial addition to your morning routine and learning sessions.
The video emphasizes the importance of exercise in the Huberman method, suggesting activities like jumping jacks, push-ups, or a walk in sunlight. It also highlights the need for caffeine, food, and social interaction. Following these steps for three days can lead to waking up comfortably around your alarm time on the fourth day. The speaker also added cold showers to his routine for an additional impact on the circadian rhythm.
To consistently wake up early, you also need to sleep early. The video shares five scientific tips: avoid heavy meals at least 2 hours before sleep, avoid caffeine after the afternoon, and manage melatonin secretion by limiting blue light exposure before sleep.
The third app recommendation is Twilight, which filters blue light on your mobile phone in the evening. For laptops, you can use a similar program to reduce blue light exposure.
On weekends, try to finish everything before 8 PM and sleep on time to maintain consistency.
The fourth app recommendation is Endel, which provides personalized soundtracks to help you focus, relax, and sleep. The speaker has been using it daily while working and before bed, and it includes timers for added convenience.
Waking up early is just one part of success. To make the day meaningful, you need to be productive. The video suggests checking out another video on evidence-based productivity principles for building a perfect daily routine.
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Transcript
Full transcript of “How I Trick My Brain to Wake Up 3:04 AM Everyday?| Huberman Method”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 I've been a guy who sleeps late and wakes up late every day but recently using scientific methods I changed myself into an extreme morning person in just 3 days in this video we'll discuss the scientific steps that anyone can use to wake up early morning and in the process I started using four new productivity apps that not only helps me to become a morning person but also increase my productivity I'll share those also on days when I have strict deadlines I prefer to work late and sleep late but now I wake up early and study so is the change actually work you are able to get up every morning you will be successful in life I guarante dantee you that I'm not a big sleeper not everyone need to wake up in the morning hi if you new here I'm raguram Chandra Kumar I'm an Alum of i m which is scientifically the best a person who
0:45 sleeps at 4:00 or one who wakes up at 4:00 night all or early bird long before in our olden days our ancestors to protect themselves some of them has to stay late night and some of them has to wake up early so partly whether we prefer to wake up early or or prefer to stay late night it's in our genes but early bird and Night Owl are extremist most lies in between but despite genes and our preference to wake up early or sleep late Studies have found that there are differences in terms of performance and health so what are they first social jet lag majority of the world operates in 9 to5 so regularly sleeping late forces us to wake up before the minimum required sleep of human and this causes chronic sleep deprivation and research conducted by univers University of North Texas found that early Rises perform
1:32 well in occurs compared to those who sleep late another study published in nature communication mentions that those who sleep late are at higher risk of mental health problems even it impacts physical health as well research by philis CZ says it is important for our body to get light between 8:00 a.m. to 12:00 p.m. because light helps us to synchronize the functions of our internal organs and those who wake up late will miss out that most most important waking up has an influence on our lifestyle studies found that those who wake up late had 60 to 90 minutes lesser physical activity per day and in long term it is linked to type two diabetes obesity and depression and a quick reminder in the upcoming Parts I share four productivity apps that I'm currently using to wake up early and work efficiently and the fourth one is
2:18 genuinely a game changer but let's talk about the elephant in the room let's say a person sleeps late and another person wakes up early let's assume both of them work 10 hours a day without any sleep deprivation who will be more prod before that a quick announcement if you are someone who is looking for Quality gate and Es exam coaching I would recommend gate Bala as their courses are thought by some of the best faculties and one of the Institute where the student satisfaction is high the batches are available in Hindi and English and currently there is a huge discount is going on in all of their batches here are the batch details ESC non Tech 2025 General Studies and Engineering aptitude 4499 super 1,500 gate 2025 batch 1,500 gate series 2025 1,000 VJ 2.0 gate 2025 rank Improvement batch B 5,400 R parakram gate 2026 batch English and
3:04 English 7,200 sh gate 2027 batch English 9,400 2.0 gate 2026 plus PSU plus Place operation bad Cs and it 5999 gate 2027 plus Place operation batch P Cs and it 19800 now also experience infinite learning with batch Infinity from PW offering gate kasana PQ books and more don't miss out enroll and if you use code Ragu 500 you will get additional 500 rupes off let me share my experience last year when I was at I medras my pre-final sim was stressful unexpected thing happened I worked till 3 I had to complete my thesis work which determines everything along with that I wanted to keep posting videos on this channel plus I wanted to crack I for my higher study sub plus I'm
3:49 an inter It Sports meet contingent and at that time I used to work late night and sleep for around 7 hours every day and I was able to accomplish all so I think if we are disciplined then no matter when we sleep we can get things done with quality but I still remember many days I got hungry late night and I ordered food from swi or Su which isn't good in anyway so overall now I become a morning person I'm able to get my things done able to maintain a healthy lifestyle have a better life balance so I would prefer waking up early but the choice is yours you decide who you want to be now before checking the scientific methods this video I made because during my gate preparation I many times Tred to be a consistent morning person some days I force myself to wake up early but often I can't able to do days passed I
4:35 got M at iatm then also wasn't able to be a consistent morning person but recently I got awareness of this and decided and changed myself to a consistent morning person and did it and if I can go back to my gate preparation days this is what I would do now how to become a morning person even if we are a night W or even we are trying but not able to wake up early [Music] without feeling measurable or tired for that we need to understand an element of our circadian rhythm sleep wake cycle in simple words it's a clock in our body which will make us sleep and wake up at particular timings of the day for Simplicity we call it sleep clock everyone has a different sleep clock some people sleeps at 10: and naturally wakes up at 6:00 a.m. while other sleeps at 12: and wakes up at 7:00 we are all
5:22 different and as I mentioned earlier our genes have an impact on our sleep clock now the good news is no matter your sleep clock be can change it at our will so how to do that while my research I learned two ways the first one is scientifically correct one very easy and the second is huberman method which is fast but challenging let's look at the first one now how many of you here went for engineering college and now you actually lost your life wow bro we have to study and we have to become the next Iron Man bro [Music]
6:25 oh 3:28 a.m. [Music] that's what happened in my bch life by the way that's sad because it doesn't help me with health or career and I did end up nothing after my betch but there are a couple of things I learned from this this is a data by American sleep Foundation which recommends the average sleep required for a person based on age category so while shifting our sleep bake cycle Rhythm we need to maintain at least 7 hours of sleep every day and secondly there are many difficulties associated with changing your sleep cycle rapidly like if you shift your sleep clock by one or two hours a day it has a negative impact on your behavior mood and focus so the safer way is we need to shift gradually that's why even though my college life is a tragedy but
7:12 somehow I shifted my sleep cycle in a right way cuz I didn't immediately changed my sleep cycle from 10: to 1 I changed it gradually while maintain s hours of sleep but how much minutes we can safely reduce every day so here comes our first app recommendation the sleep app it monitors our sleep stage because our phones have acceler and microphones based on the movements and sounds we make it will give a detail of our sleep stage sleep stages I feel it is a kind of OV explaining for this video this is a screenshot if you want take a look at it in short we have four sleep stages and these four combinedly will repeat every 90 minutes and ideally we have to wake up during the Sleep stage one now research points is that we have to change our sleep cycle every day by 15 minutes so in this app you can set
7:57 a range of 30 minutes very you want to be awake once you set the 30 minutes range this app not only records your sleep stage but also it will wake up you during your nrm sleep stage 1 let's say you are waking up at 10:00 p.m. every day so on the first day set your alarm range 9:45 to 10:15 and in the second day set the alarm between 9:30 to 10 what if in that 30 minutes sleep stage one didn't come then it will wake you up by the end of 30 minutes if this is complicated just use your clock app and just set the alarm 15 minutes early every day that's so you can gradually change it but if you want to have quicker results then hberman method helps us to change our sleep cycle in just 3 days no matter how late you sleep every day but I know
8:43 one method that helped me change my sleep cycle in one day so I used to be one of those guys who often sleeps late and 70% of the days I don't have any problem of getting S as sleep but certain days like when I have to go home the bus or train usually leave in evening and reach early morning in my hometown the next day I observed one thing on those days when I travel I'll be tired by 10: or 11:00 p.m. and he fall asleep maximum before 12:00 a.m. and I'll naturally wake up at 7:00 a.m. next day I don't know why it works but it works for me but let's discuss about the huberman method now talking of huberman's method unlike other methods it is fast challenging and it gives permanent change here is what you have to do first no matter what time you sleep next day set alarm on the desired
9:30 time we want to wake up now you have to perform four activities immediately after it and why it works because circadian rhythm is controlled by a cluster of neurons sitting right in our head it's called Supra chastic nucleus called scn so these four activities have an influence on Supra asmatic nucleus so what are these first the moment you wake up expose yourself to Bright Light ideally sunlight now if it is cloudy or if you wake up very early morning then switch on your room lights make it so so bright or look at bright light for some time now here is a bonus tip and the most important app recommendation countless research including a study from Al found that games that are trying to improve our cognition are proven to increase our academic performance playing these games before working on academic content can better prepare
10:16 children to increase their focus compared to other methods now how these games helps us when we wake up we are not alert by playing these games will improve our alertness so play these games one or two minutes immediately after you wake up but as we have seen the benefits of these brain games are Beyond so play these games before your learning sessions it will increase your concentration and brain power thereby performance the app name is Lumosity now secondly there is another element that has an influence on sadian rhythm in your school days have you ever embarrassed like this if a is = 2 b isal 2 what is a plus [Music] b I'm explaining a difficult Max problem what doing stand up put 10 one everyone CL everyone
11:08 two it's coming through the difficult problem yes it happened with me and we'll be more alert after that so secondly exercise now you don't have to do your full body workout after you wake up do some jumping jacks push-ups for some time it will do it but hman mentions it's best to go walk in sunlight for some time it will work it is the best third have caffeine and eat something just for 3 Days fourth have social interactions talk with someone furthermore huberman mentions it's okay to maybe skip food or coffee but if you do the rest for next 3 days immediately after you wake up fourth day you will wake up before or around the time of your alarm comfortably and what I had additionally done is when I wake up I immediately took cold showers that has an impact on our circadian rhythm because a Superman says um 3 days of
11:55 pain the rest is easy now this is one side of the coin to wake up early con consistently we also need to sleep early so here are final five scientific evidences that we need to implement to completely become a morning person that's also where our third and fourth app recommendation comes in first is don't eat heavy meal at least 2 hours before sleep because then our body has to focus on digestion than falling asleep second is avoid coffeine post afternoon third is there is a hormone called melatonin that generates in our body during our sleep time like let's say we sleep from 10: p.m. to 5:00 a.m. we'll feel tired around 9:00 a.m. because of the secretion of melatonin in our brain but when we expose too much of blue light before sleep it reduces the secretion of melatonin and by the time we go to bed we won't feel sleepy so try
12:42 not to look at screens post evening and here is our third app recommendation comes in which is twilite which filters the blue light post evening in our mobile phone and for laptops you can use F.L fourth one is the hardest one on weekends where we mostly plant something and sleep late so on that day plan to finish everything before 8:00 p.m. and sleep on time finally this is the app that I have been using for the past 3 months to work more efficiently and is one of the highest rated apps on my Play Store which we can use on computer or mobile phones which is endel this app has personalized soundtracks that will help us to focus relax and sleep I've been using it every single day while working and before going to bed and also you can set timers in it it's a complete game changer for me now this is just one of the important parts in a competitive
13:28 exam success success or any other pursuit in our life the other part is in order to be successful we also have to be productive right after we wake up otherwise waking up early is less meaningful to make a day completely meaningful we have to utilize the time in a way that gets maximum accomplishments so what is the best way to maximize our day check out this video where I have discussed evidencebased productivity principles that one can use and build a perfect daily routine stay driven but I see the light from far away it's down the line maybe I should not give up without fight
