Difference between revisions of Huberman

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Some EM participants are also huge nerds for the [https://hubermanlab.com/ Huberman Lab Podcast]

[https://hubermanlab.com/the-science-of-vision-eye-health-and-seeing-better/ Podcast episode on vision]

'''[https://hubermanlab.com/the-science-of-vision-eye-health-and-seeing-better/ Podcast episode on vision]'''

==Recommended Vision Practices==

* View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset.

* Get outdoor exposure for at least 2 hours a day

* For every 90 minutes of close up vision, take a 20+ minute distance viewing break

* For every 90 minutes of [[Close-up|close-up]] vision, take a 20+ minute [[Distance vision|distance]] viewing break

* Self directed movement like walking cycling is beneficial

* Self directed movement like walking or cycling is beneficial. This may be related to [https://en.wikipedia.org/wiki/Eye_movement_desensitization_and_reprocessing EMDR] where eye movement from left to right can help with processing thoughts. The [[eyeballs|ciliary]] muscle can also relax as you notice objects passing in and out of your vision as you move forwards.

* Tilting your eyes in your eye sockets upwards can make you more alert. You could take advantage of this by placing something to look at higher than your head level.

* Myopia has an observed correlation with not sleeping in a dark room.

* Make time for distance viewing every day.

* You can train your vision by tracking smoothly moving objects. aka "smooth pursuit"

* You can train your vision by tracking smoothly moving objects. aka "[[smooth pursuit]]"

* You can train near-far visual training, 2-3 minutes, 3-4 times a week

* Exposure to red light early in the day has shown promise in improving vision in adults 40+ years in age.

* Is also a proponent of printing out a ~~snellen~~ chart and experimenting with it.

* Is also a proponent of printing out a [[Snellen]] chart and experimenting with it.

(editor's note: just listen to the episode...)

Recommended Practices:

Clip about panoramic vision:

https://www.youtube.com/watch?v=dqCEOJSvgwA

==Recommended Sleep Practices==

(From the sleep recommendations newsletter:)[https://hubermanlab.com/toolkit-for-sleep/]

* View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. Ideally without sunglasses, but don't look at light so bright that you need to squint.

* View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. Ideally without [[sunglasses]], but don't look at light so bright that you need to squint.

* Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.

[https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/ Interview with Dr. Samer Hattar:]

* Dr. Hattar's opinion that color spectrum changing glasses like blue-blocker glasses [https://www.youtube.com/watch?v=oUu3f0ETMJQ&t=2695s are not a good idea]

* TODO: someone listen to the episode again and let us know your takeaways in here.

[[Category:Huberman]]

@@ Line 1: / Line 1: @@
 Some EM participants are also huge nerds for the [https://hubermanlab.com/ Huberman Lab Podcast]
-[https://hubermanlab.com/the-science-of-vision-eye-health-and-seeing-better/ Podcast episode on vision]
+ '''[https://hubermanlab.com/the-science-of-vision-eye-health-and-seeing-better/ Podcast episode on vision]'''
+==Recommended Vision Practices==
 * View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset.
 * Get outdoor exposure for at least 2 hours a day
-* For every 90 minutes of close up vision, take a 20+ minute distance viewing break
+* For every 90 minutes of [[Close-up|close-up]] vision, take a 20+ minute [[Distance vision|distance]] viewing break
-* Self directed movement like walking cycling is beneficial
+* Self directed movement like walking or cycling is beneficial.  This may be related to [https://en.wikipedia.org/wiki/Eye_movement_desensitization_and_reprocessing EMDR] where eye movement from left to right can help with processing thoughts.  The [[eyeballs|ciliary]] muscle can also relax as you notice objects passing in and out of your vision as you move forwards.
 * Tilting your eyes in your eye sockets upwards can make you more alert.  You could take advantage of this by placing something to look at higher than your head level.
 * Myopia has an observed correlation with not sleeping in a dark room.
 * Make time for distance viewing every day.
-* You can train your vision by tracking smoothly moving objects. aka "smooth pursuit"
+* You can train your vision by tracking smoothly moving objects. aka "[[smooth pursuit]]"
 * You can train near-far visual training, 2-3 minutes, 3-4 times a week
 * Exposure to red light early in the day has shown promise in improving vision in adults 40+ years in age.
-* Is also a proponent of printing out a snellen chart and experimenting with it.
+* Is also a proponent of printing out a [[Snellen]] chart and experimenting with it.
 (editor's note: just listen to the episode...)
-Recommended Practices:
+Clip about panoramic vision:
+https://www.youtube.com/watch?v=dqCEOJSvgwA
+==Recommended Sleep Practices==
 (From the sleep recommendations newsletter:)[https://hubermanlab.com/toolkit-for-sleep/]
-* View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset.  Ideally without sunglasses, but don't look at light so bright that you need to squint.
+* View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset.  Ideally without [[sunglasses]], but don't look at light so bright that you need to squint.
 * Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.
+[https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/ Interview with Dr. Samer Hattar:]
+* Dr. Hattar's opinion that color spectrum changing glasses like blue-blocker glasses [https://www.youtube.com/watch?v=oUu3f0ETMJQ&t=2695s are not a good idea]
+* TODO: someone listen to the episode again and let us know your takeaways in here.
+[[Category:Huberman]]