The 7 pillars of Health and Performance | Dr. Andrew Huberman

today we are going to add a seventh pillar to the so-called six pillars of mental health physical health and performance if some of you have been listeners of this podcast for a while you may recall that the six pillars of mental health physical health and performance that is the six things that everyone needs to invest specific

protocols into each day I am going to just give you a few highlights of each of these pillars right now sleep make sure you're getting enough quality sleep each night how much is enough however much you need in order to not feel sleepy during the day except maybe the requirement for a short nap most

people do well to get somewhere between 6 and 8 hours of sleep per night the other thing that's not often discussed is the importance of having a fairly consistent sleep routine everybody should strive again that strive nobody's perfect but strive to get to sleep at more or less the same time each night

and wake up at more or less the same time each morning ideally you're going to get to sleep within plus or minus 1 hour of your regular sleep time the second pillar is light/ dark try to view sunlight that is with your eyes view sunlight as early as possible after waking whenever I say that the most

common question I get is what do I do if I wake up before the sun comes out so just flip on artificial lights as needed until the sun comes out and then get outside face yeast in the morning take off those sunglasses it's perfectly safe to look at low solar angle sunlight without sunglasses and you want to do

this for about 10 minutes on non- overcast days and as long as 20 or 30 minutes on overcast days however if you find it uncomfortable to look directly at the sun in that case what you'll want to do is offset your gaze to you know 10 or 20 degrees which is nerd speak for