This is Your Brain on Sleep, Supplements, Sunlight, and Stimulation — Stanford Neuroscientist Andrew Huberman, PhD

Bright light exposure between the hours of about 10 PM and 4 AM, if it's chronic, if you do it more than every once in a while, triggers a suppression of dopamine that leads to deficits in learning, deficits in mood, and a whole host of other problems, including a connection to the pancreas that starts dis-regulating blood sugar.

This is the fastest way that I'm aware of that's anchored in real known biology to calm oneself down ... It's an inhale through the nose, and then it's another inhale at the top, and then a long exhale. That's the fastest way to slow your heart down and calm down.

Dopamine, at least at modest levels, tends to increase the positivity of mood; it tends to make us more outward goal-directed; and it tends to place our body into a state of action ... Dopamine makes us want to move, it makes us motivated, and it makes us think about what's outside us that we want to pursue ... Serotonin tends to activate circuits in the brain and body that tend to make us feel rather placid, kind of blissed, and feel pretty good about what we've got in the present. It tends to restrict our goals toward things that are already in our immediate experience or possession.

I'm a big proponent, based on 25 years of quality peer-reviewed work, of viewing bright light within the four to six hours after waking—but ideally within the first hour after waking.

Viewing light circa sunset adjusts the sensitivity of the cells in the eye such that it buffers you against some of the negative effects of light late at night. So, I call it sort of my Netflix vaccination—I can watch some late-night movie or TV or be on my screen a little bit later provided I got some sunlight right around sunset.

The fatigue after MDMA, in my assessment, is very unlikely to be due to serotonin depletion; it's pretty likely due to a rebound in a hormone called prolactin ... Anytime you get dopamine real high, prolactin then rebounds.

Wearing blue blockers early and throughout the day is exactly the wrong approach to setting your circadian clock properly. People have just decided that blue light is bad, and nothing could be further from the truth.

There was this lure in the yoga nidra community that 30 minutes of yoga nidra is equivalent to 4 hours of sleep. Frankly, I don't think there's any evidence for that specific statement. But when I started doing this practice and exploring it, I found that I would come out of a 30-minute yoga nidra session feeling like I slept 5, 6 hours or longer.

This yoga nidra practice resets levels of certain neurotransmitters and neuromodulators in the basal ganglia, which is an area of the brain involved in action, execution, and planning.

Breathing through the nose... improves learning and memory retention—in one case olfactory memory, so it was for odors; in the other case, it was non-olfactory memory, so cognitive material related to I think it was a spatial memory task.

It's pretty clear that about 5 grams of creatine can have some pro-cognitive effects, but for people that are prone to hair loss, creatine does seem to facilitate the conversion of testosterone to dihydrotestosterone, which will increase beard growth but will also strip hair off the scalp.