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3 years after the marriage equality ruling, a look back at 8 anti-equality predictions.

In the run up to the Supreme Court's landmark marriage equality ruling in 2015, some opponents of marriage equality voiced big concerns.

These concerns, they'd be the first to tell you, weren't rooted in hatred or bigotry. Of course not. Opponents were simply worried about what marriage equality could lead to in the future. If this were allowed, what would come next? Now that it's been 1,096 days (but who's counting, really?) since the court ruled, we're checking in on some of the doubters to see how many of their predictions came true.

Here are eight anti-equality arguments, fact-checked.


Photo by Alex Wong/Getty Images.

1. "Marriage equality will lead to legal bestiality."

This was a really common argument made by anti-equality pundits, politicians, and religious leaders leading up to and after the Supreme Court's decision.

"Watch what happens," warned Pat Robertson during a July 2015 episode of "The 700 Club." "Love affairs between men and animals are going to be absolutely permitted."

Appearing on "The Glenn Beck Show," Sen. Rand Paul (R-Kentucky) mused over a similar question. "If we have no laws on this, people take it to one extension further — does it have to be humans? You know?" Oh, we know, senator.

Verdict: FALSE.

2. "Marriage equality will lead to legal polygamy."

Another common argument against the court's ruling was the fear that it would result in people having five or six spouses and eroding the institution beyond recognition.

In 2006, Charles Krauthammer argued that because gay people believe the definition of marriage being one man and one woman is discriminatory, that it'd only be fair to consider "the number restriction ... similarly arbitrary, discriminatory and indefensible."

Just months after the Supreme Court's ruling, Ben Carson, a major opponent of marriage equality, said that now that the court has ruled in favor of same-sex marriage, polygamy was "the natural next question."

Spoiler: It's not.

Verdict: FALSE.

Photo by Justin Sullivan/Getty Images.

3. "Marriage equality will lead to child marriages."

The talking point has its roots in anti-gay fear-mongering centered on the idea that gay men will try to "recruit" children or that they have a predisposition towards pedophilia. Obviously, none of that is true; it's just a way to scare people into seeing LGBTQ people as sexual deviants.

CNN unearthed a video of Sam Clovis, President Trump's former nominee for the role of chief scientist (despite no actual history working in science) at the USDA, offering what he believes are "logical" things to worry about if and when same-sex marriage were to become legal: "If we protect LGBT behavior, what other behaviors are we going to protect? Are we going to protect pedophilia? We're not thinking the consequences of these decisions through."

Brian Brown of the National Organization for Marriage posed similar concerns, just as unfounded. "Will pedophiles become 'minor-attracted persons' in our culture?" he asked in a 2011 blog post. "Will courts which endorse orientation as a protected class decide down the road that therefore laws which discriminate against 'minor-attracted persons' must be narrowly tailored to a compelling government interest?"

Conservative commentator Rush Limbaugh claimed in 2013 that the push for marriage equality was part of the LGBTQ community's secret plot to make pedophilia OK. "They want us to all think that pedophilia is just another sexual orientation," he said, baselessly. "You know who's gonna fall right in line is college kids, just like they have on gay marriage, just like they do on all other revolutionary social issues."

While no, there hasn't been some LGBTQ community push for the legalization of pedophilia, it is worth nothing that in dozens of U.S. states it is legal for someone under the age of 18 to marry an adult — and has been for a long time. Opponents of measures to raise the minimum marriage age are not members of the LGBTQ community, but often, social conservatives.

Verdict: FALSE.

4. "Marriage equality will lead to the outright criminalization of Christianity."

"Christian convictions are under attack as never before," former Arkansas Gov. Mike Huckabee said in 2015. "Not just in our lifetime, but ever before in the history of this great republic. We are moving rapidly toward the criminalization of Christianity."

Sen. Marco Rubio (R-Florida) lamented the fact that people might judge others who think gay people shouldn't be allowed to get married.

"We've reached the point in our society where if you do not support same-sex marriage you are labeled a homophobe and a hater," he said in a 2015 interview with the Christian Broadcasting Network. "So what's the next step after that? After they are done going after individuals, the next step is to argue that the teachings of mainstream Christianity, the catechism of the Catholic Church is hate speech, and there's a real and present danger."

Both men will be relieved to find out that no one has been jailed for believing in the Christian God or for praying the rosary.

Verdict: FALSE.

Anti-equality protestors have not been thrown in jail for their religious beliefs, for reading the Bible, or for calling gay people "an abomination." All of that remains perfectly legal. Photo by Ty Wright/Getty Images.

5. "Marriage equality will lead to more abortion."

This was a bizarre notion put out into the world by Gene Schaerr at the Heritage Foundation's Daily Signal blog. Presumably meant to target people who don't see the harm in marriage equality but oppose abortion, Schaerr cobbled together a few stats and made some ... shall we say ... creative connections.

Schaerr argued in 2015 that some would see marriage equality as devaluing heterosexual marriages and some straight couples would opt against getting married at all. "A reduction in the opposite-sex marriage rate means an increase in the percentage of women who are unmarried and who, according to all available data, have much higher abortion rates than married women," he wrote. "And based on past experience, institutionalizing same-sex marriage poses an enormous risk of reduced opposite-sex marriage rates."

His conclusion: an additional 900,000 abortions over a 30-year span. As a number of news outlets pointed out at the time, this number seems to have been pulled from thin air.

The truth is that abortion rates have been decreasing over the past several decades, largely as the result of comprehensive sex education programs and increased access to contraception. If anything will spike the number of abortions, it's likely to be proposals to embrace so-called abstinence-only education and attempts to repeal the health care law.

Verdict: FALSE.

6. "Marriage equality will lead to mass killings."

This is another head-scratcher from Ben Carson. During a 2016 speech, Carson warned that marriage equality would lead to "mass killings," adding that defining marriage as being between one man and one woman is all that "stands between peace and utter chaos."

For Carson, this seems to come down to a belief that without the Bible, there'd be no incentive not to murder every person you come in contact with. What starts with marriage turns into genocide, apparently.

"Why must they change [marriage]? I believe the reason is, if you can change the word of God in one area, then you can change it in every area," he said. "It's the camel's nose under the tent, and it will just be an avalanche of one thing after the other. We won't have anything that we can use as our reference point because we will have thrown out God's word. It'll be every man for himself, every man deciding for himself what is right and what is wrong, and that can't possibly lead to a good place."

Verdict: FALSE.

7. "Marriage equality will lead to the downfall of democracy."

This example comes from former Supreme Court Justice Antonin Scalia's dissent in Obergefell v. Hodges itself. In it, he lamented the fact that rather than putting the question of whether non-heterosexual people should be allowed to marry up to a public vote, the Supreme Court was stepping into a situation in which it had no business. "I write separately to call attention to this Court’s threat to American democracy," he wrote.

He later added that "this practice of constitutional revision by an unelected committee of nine, always accompanied (as it is today) by extravagant praise of liberty, robs the People of the most important liberty they asserted in the Declaration of Independence and won in the Revolution of 1776: the freedom to govern themselves."

There's a bit of irony in Scalia having argued that it's the marriage ruling that would undercut democracy when just two years earlier he joined a 5-4 majority in striking down a crucial section of the Voting Rights Act. As a result, countless voters have become disenfranchised, effectively blocked out of the democratic process altogether.

Verdict: FALSE.

On the night of June 26, 2015, the White House was lit up in rainbow-colored lights to mark the historic occasion. Photo by Mark Wilson/Getty Images.

8. "Marriage equality will lead to the downfall of society."

By the mid-2000s, it had started to become clear that the Defense of Marriage Act (DOMA) might not be as constitutionally sound as opponents of marriage equality would've liked. It was around then that they began trying to pass a bill called the "Marriage Protection Act," which would have amended the judiciary code to essentially say that federal courts weren't allowed to rule on DOMA at all.

In 2006, then-Rep. Mike Pence (R-Indiana) laid out his argument in favor of the bill, warning of the dire consequences that could come with marriage equality.

"I believe that if someone chooses another lifestyle than I have chosen, that that is their right in a free society," he said, paying lip service to LGBTQ people's right to exist. "But tolerance does not require that we permit our courts to redefine an institution upon which our society depends. Marriage matters, according to the researchers. Harvard sociologist Pitirim Sorokin found that throughout history, societal collapse was always brought about following an advent of the deterioration of marriage and family."

The sociologist Pence mentioned, Pitirim Sorokin, published the opinion being referenced in his 1937 book, "Social and Cultural Dynamics." It was controversial, to say the least. Citing Sorokin — and later saying "marriage should be protected because it wasn't our idea," pointing to the institution's supposed creation by a higher power — was a clever way for Pence to argue that his views that some people should have more rights than others was based in concern for society as opposed to bigotry.

Pence will certainly be happy to learn that society still exists, and if there is some larger threat to it, the origin likely has its roots in the current occupant of the Oval Office, not a happily married lesbian couple.

Verdict: FALSE.

Conclusion: Turns out that all the stuff equality advocates said was fear-mongering was, well, fear-mongering.

I could be wrong, but it doesn't appear that any of the people who offered up these concerns about the marriage equality ruling have walked back these statements. I mean, if you're going to put an entire group on the hook for the downfall of civilization or the coming wave of fashionable bestiality, it'd be nice if you could pop in to say "my bad" when it doesn't happen.

For those of you wondering what's next, stop by our marriage equality #UpChat on Twitter on Tuesday, June 26, 2018 at 1p.m. ET.

kids, school, school days, school week, schedule, 4 day week
Unsplash

Many school districts are moving to a 4-day week, but there are pros and cons to the approach.

American kids have fewer school days than most other major countries as it is, which poses a big challenge for families with two working parents. In a system designed for the "classic" stay-at-home mom model, it's difficult for many modern families to cover childcare and fulfill their work obligations during the many, many holidays and extra days off American children receive in school.

Some school districts, in fact, are ready to take things one step further with even fewer instructional days: for better or for worse.


Whitney Independent School District in Texas recently made news when it decided to enact a four-day week heading into the 2025 school year. That makes it one of dozens of school districts in Texas to make the change and over 900 nationally.

The thought of having the kids home from school EVERY Friday or Monday makes many parents break out in stress hives, but this four-day school week movement isn't designed to give parents a headache. It's meant to lure teachers back to work.

Yes, teachers are leaving the profession in droves and young graduates don't seem eager to replace them. Why? For starters, the pay is bad—but that's just the beginning. Teachers are burnt out, undermined and criticized relentlessly, held hostage by standardized testing, and more. It can be a grueling, demoralizing, and thankless job. The love and passion they have for shaping the youth of tomorrow can only take you so far when you feel like you're constantly getting the short end of the stick.

School districts want to pay their teachers more, in theory, but their hands are often tied. So, they're getting creative to recruit the next generation of teachers into their schools—starting with an extra day off for planning, catch-up, or family time every week.

Teachers in four-day districts often love the new schedule. Kids love it (obviously). It's the parents who, as a whole, aren't super thrilled.

- YouTube www.youtube.com

So far, the data shows that the truncated schedule perk is working. In these districts, job applications for teachers are up, retirements are down, and teachers are reporting better mental well-being. That's great news!

But these positive developments may be coming at the price of the working parents in the communities. Most early adopters of the four-day week have been rural communities with a high prevalence of stay-at-home parents. As the idea starts to take hold in other parts of the country, it's getting more pushback. Discussions on Reddit, Facebook, and other social media platforms are overrun with debate on how this is all going to shake up. Some parents, to be fair, like the idea! If they stay-at-home or have a lot of flexibility, they see it as an opportunity for more family time. But many are feeling anxious. Here's what's got those parents worried:

The effect on students' achievement is still unclear.

The execution of the four-day week varies from district to district. Some schools extend the length of each of the four days, making the total instructional time the same. That makes for a really long day, and some teachers say the students are tired and more unruly by the late afternoon. Some districts are just going with less instruction time overall, which has parents concerned that their kids might fall behind.

A study of schools in Iowa that had reduced instructional days found that five-days-a-week students performed better, on average.

Four-day school weeks put parents in a childcare bind.

Having two working parents is becoming more common and necessary with the high cost of living. Of course—"school isn't daycare!" But it is the safe, reliable, and educational place we send our kids while we we work.

Families with money and resources may be able to enroll their kids in more academics, extracurriculars, sports, or childcare, but a lot of normal families won't be able to afford that cost. Some schools running a four-day week offer a paid childcare option for the day off, but that's an added expense and for families with multiple kids in the school system, it's just not possible.

kids, school, school days, school week, schedule, 4 day week In a 4-day model, kids often (but not always) receive less instructional time. Photo by Ivan Aleksic on Unsplash

This will inevitably end with some kids getting way more screentime.

With most parents still working five-day weeks, and the cost of extra activities or childcare too high, a lot of kids are going to end up sitting around on the couch with their iPad on those days off. Adding another several hours of it to a child's week seems less than ideal according to expert recommendations.

Of course there are other options other than paid childcare and iPads. There are play dates, there's getting help from family and friends. All of these options are an enormous amount of work to arrange for parents who are already at capacity.

Working four days is definitely a win for teachers that makes the job more appealing. But it doesn't address the systemic issues that are driving them to quit, retire early, or give up their dreams of teaching all together.

@5th_with_ms.y

Replying to @emory here are my thoughts on my 4day work week as a teacher✨ #foryou #fyp #fypシ #foryoupage #foryoupageofficiall #teachersoftiktokfyp #teachersoftiktok #teachertok #teachersbelike #teachertiktok #tik #tiktok #viralllllll #teachertoks #teaching #teacher #tok #viralvideo #teacherlife #viral #trendy #teacher #teaching #worklifebalance #worklife #publicschool #publiceducation #school #student

A Commissioner of Education from Missouri calls truncated schedules a "band-aid solution with diminishing returns." Having an extra planning day won't stop teachers from getting scapegoated by politicians or held to impossible curriculum standards, it won't keep them from having to buy their own supplies or deal with ever-worsening student behavior.

Some teachers and other experts have suggested having a modified five-day school week, where one of the days gets set aside as a teacher planning day while students are still on-site participating in clubs, music, art—you know, all the stuff that's been getting cut in recent years. Something like that could work in some places.

In any case, the debate over a shortened school week is not going away any time soon. More districts across the country are doing their research in preparation for potentially making the switch.

Many parents don't theoretically mind the idea of their busy kids having an extra day off to unwind, pursue hobbies, see friends, catch up on projects, or spend time as a family. They're also usually in favor of anything that takes pressure off of overworked teachers. But until we adopt a four-day work week as the standard, the four-day school week is always going to feel a little out of place.

This article originally appeared in February. It has been updated.

washer, washing machine setting, how to use washing machine, laundry, laundry tips
Image courtesy of @granolabarpan/Instagram (with permission)

Stay-at-home mom Catrina shares shock at learning what the 'heavy' setting on her washer means.

Knocking out loads of laundry is a feeling of accomplishment that is unmatched. Depending on what needs to be washed, washing machines offer a variety of settings for the ideal clean. But even the most seasoned laundry pros can admit that they don't fully understand how to use them properly.

One stay-at-home mom shared her funny and relatable washing machine mistake. Catrina (@granolabarpan) got the shock of a lifetime when she realized that she had been using the "heavy" setting on her washer wrong for years.


"POV: today years old when it clicks why my blankets are sopping wet!!! I thought HEAVY meant heavy items being washed," she wrote in the video's overlay.

"Heavy on my machine means heavily soiled," she went on to add in the comments. "I thought it meant the stuff I was putting in the machine was heavy in weight/pounds."

Some moms are also realizing this for the first time. "Ok.. so I am 66 years old learning this???!! I always thought that heavy meant weight also😂," one person commented. Another person wrote, "Well I was today years old when I learned what heavy meant too…😂"

Others expressed confusion with so many settings, and reminiscing on simpler times. "Wait a minute. 😂. I think I need to for once go and read the manual because I have been wondering about all of the options," another user wrote. And another chimed in, "I want my old $250 3 options hot/warm/cold on/off washer back. It didn’t die it rusted out but took 25yrs to do it. I had 5 kids, plus my ex in-laws living with me."

Washing machine settings, explained

Struggling to understand the settings on your washing machine? You're not alone.

"Knowing these settings helps avoid common laundry mistakes, such as using the heavy cycle for heavy fabric weight instead of heavy soil, which can lead to ineffective cleaning or damage over time," Vanessa Ruiz, a professional organizer at Sparkly Maid San Antonio, tells Upworthy.

These are five washing machine settings and how they work:

1. Normal/Regular Cycle
Ruiz explains that this is your typical setting for day-to-day loads such as t-shirts, jeans, sheets, and underwear.

"These laundry loads are typically washed in warm water and the setting is rinsed with medium spin speeds through agitation in order to properly clean moderately soiled garments," she says. "This cycle is safe enough to wash a variety of different fabric content with a somewhat dirty load."

2. Delicate/Gentle Cycle
Ruiz notes that the delicate cycle is created specifically for delicate fabrics—lingerie, silk, lace, or embellished clothing—that may become damaged in a normal or regular wash.

"This cycle will use moderate spin speeds through gentle agitation to thoroughly dry clean and not damage clothes too easily," says Ruiz. "This is the preferred cycle when laundry items that require extra care or are labeled 'delicate' or 'hand wash' need to be washed."

3. Heavy Duty Cycle
The heavy duty cycle is specifically for heavily soiled items like work clothes, kitchen towels, and bedding.

"This setting uses higher water temperatures, longer wash times, and powerful agitation to remove stubborn dirt and grime. It’s perfect for those tough laundry jobs, but not recommended for delicate fabrics," explains Ruiz.

- YouTube www.youtube.com

4. Bulky/Bedding Cycle
This cycle is often confused with "heavy."

"This cycle accommodates larger, heavier items that absorb a lot of water, such as comforters, pillows, and sleeping bags," says Ruiz. "It uses more water, medium spin speeds, and longer wash times to thoroughly clean bulky items without causing damage or imbalance."

5. Quick Wash
In a rush? This is the perfect setting to use.

"It is an accelerated wash cycle designed for small loads of lightly soiled clothes, usually lasting 15 to 40 minutes," says Ruiz. "It’s great for when you need clean clothes fast and can save energy compared to longer cycles."

This article originally appeared last year.

Pop Culture

In 1969, the Monkees appeared on The Johnny Cash Show and played a stunning, original country song

"Nine Times Blue" is a jaw dropping intersection of craftsmanship and pure talent.

the monkees, nume times blue, monkees live, monkees country, johnny cash show

The Monkees perform on "The Johnny Cash Show."

The great debate about The Monkees is whether they were a real band or just a group of actors thrown together for a TV show. The answer is yes. They were actors cast to play an American version of The Beatles, and many of their early songs were written by big-time professional songwriters such as Tommy Boyce, Bobby Hart, Neil Diamond, Carole King, and Gerry Goffin.

However, The Monkees would pick up their own instruments, play on the 1967 Headquarters album, and perform as a live band on sold-out tours. After a resurgence in the '80s, the band enjoyed a lucrative career as a legacy act, with various members continuing to perform as The Monkees until Michael Nesmith died in 2021. Nesmith, originally a country singer from Dallas, Texas, wrote several of The Monkees' hits, including "Mary, Mary," "Papa Gene's Blues," "The Girl I Knew Somewhere," and "Listen to the Band," and was a driving force in the group being taken seriously as musicians.




By the summer of 1969, The Monkees' TV series was off the air, and the affable Peter Tork had exited the group, citing exhaustion. The remaining three soldiered on, performing on The Johnny Cash Show to promote their latest album, Instant Replay. The band chose to perform "Nine Times Blue," a country song written by Nesmith that he had demoed at the time but wouldn't be released until he recorded it as a solo artist in 1970.

The performance is a wonderful reminder that The Monkees were great comedic actors and accomplished musicians. Davy Jones and Micky Dolenz do a fantastic job singing harmonies on the chorus, while Nesmith plays some nice fills on his Gibson acoustic.

- YouTube www.youtube.com

Later in the show, The Monkees joined Cash for a performance of his 1966 novelty song, "Everybody Loves a Nut," which perfectly suited the band's comedic sensibilities. Two weeks after the release, Cash scored one of his biggest hits with "A Boy Named Sue," recorded live at San Quentin prison.

A few months later, Nesmith left The Monkees to pursue a country-rock career, first with the seminal group The First National Band, which scored a Top 40 hit with "Joanne" from the album Magnetic South.

- YouTube www.youtube.com

Although Nesmith's country-rock albums of the '70s were moderately successful, he was still overshadowed, as a musician, by The Monkees' towering success and subsequent downfall. In the '70s, it wasn't easy for Nesmith to get the respect he was due as a country artist. But in the years leading up to his death in 2021, Nesmith's work was reappraised, and he was seen as a brilliant songwriter who anticipated the rise of alt-country.

The Monkees hold a complicated place in rock 'n' roll history. While some see them as a prefabricated band assembled to cash in on The Beatles' success, others recognize them as talented musicians brought together under bizarre circumstances who forged their own path and created something fresh and innovative, only earning proper respect years later.

phone, toilet, hemorrhoids, smartphone, tiktok, social media, toilet health

A man looking at his phone on the toilet.

Have you ever been scrolling through social media on your phone and then suddenly wondered where all the time went? You glance at the clock and wonder, “OMG, did I really just spend 30 minutes mindlessly scrolling on this app?” Well, after a new report published in PLOS ONE, you’ll think twice about getting lost doomscrolling while sitting on the toilet.

A team of researchers at Boston Medical Center found that people who scroll on their phones while pooping have a much higher chance of getting hemorrhoids. Hemorrhoids are swollen veins, akin to varicose veins, that are either internal or external. They can be painful, itchy, and sometimes bleed.


Looking at your smartphone on the toilet could cause hemorrhoids

“Smartphone use on the toilet was associated with a 46% increased risk of hemorrhoids,” the paper found after adjusting for sex, age, fiber intake, and exercise activity. To come to this grim conclusion, the researchers interviewed 125 patients at the medical center and asked them about their toilet habits, including whether they scrolled through their phone or not.

phone, toilet, hemorrhoids, smartphone, tiktok, social media, toilet health A woman looking at her phone on the toilet.via Canva/Photos

What the researchers found was that those who bring their phone into the bathroom spend more time on the toilet; therefore, increasing the likelihood of developing hemorrhoids. “Of all respondents, 83 (66%) used smartphones while on the toilet,” the study found. “Furthermore, smartphone users spent considerably more time on the toilet compared to non-smartphone users, with many spending more than five minutes on the toilet per visit.”

Of those who looked at the phone on the toilet, 37.3% said that they sat on the throne for six to fifteen minutes. Non-phone users sat longer than six minutes only 7.1% of the time. "The likely explanation is that prolonged sitting increases pressure in the veins around the rectum, which can contribute to hemorrhoids," Dr. Ernesto Gonzaga, a gastroenterologist from the Hospital of the University of Pennsylvania, told ABC News.

“When you’re sitting on an open toilet bowl, you have no pelvic floor support,” Dr. Trisha Pasricha, the study’s senior author and a gastroenterologist at Massachusetts General Hospital, told CNN. The study said that 54% of people who use the phone while pooping are reading the news, and 44% said they were scrolling through social media.

phone, toilet, hemorrhoids, smartphone, tiktok, social media, toilet health A man looking at his phone on the toilet.via Canva/Photos

The study was conducted on people 45 and over

The study was conducted on people aged 45 and older, a beneficial group to examine because some individuals in this age group don’t bring their phones to the bathroom. The study would have been much harder to conduct on younger people.

“It was helpful to have this (45 and older) group because there were people who didn’t use their smartphones on the toilet. So we had a comparison group,” Dr. Trisha Pasricha, the study’s senior author, told CNN. “Having a third of people not bringing their smartphones to the bathroom helped us understand what a baseline could look like, especially as I imagine the situation is more profound for younger individuals.”

If you’re afraid of developing hemorrhoids, the first step is to make sure that, if you take your phone with you to the bathroom, you stop scrolling when you’re done evacuating your bowels. You can also eat more high fiber foods, such as fruits and vegetables, and be sure to exhale while pushing and not strain. It’s also important to keep a healthy weight and to avoid sitting for too long, whether on a toilet or in your car. Hemorrhoids are a pain in the butt, and they’re not worth it, no matter how great the latest tea is on TikTok.

This article originally appeared last year

sleep, andrew huberman, sleep hacks, neuroscience, sleep tips, sleep advice, how to sleep

Andrew Huberman and a woman sleeping.

There is nothing worse than lying in your bed, with your mind racing, and you can’t fall asleep. The longer you lie in bed, the more anxious you get about falling asleep, which makes it even harder to catch some ZZZs. You've tried clearing your mind, but can’t. You’ve tried counting sheep but reached 100. What do you do now?

On a recent Real Time with Bill Maher, neuroscientist Andrew Huberman made an off-the-cuff remark about a sleep hack that he swears by, and it's based on brain research. Huberman is a Stanford University neuroscientist and tenured professor of neurobiology and ophthalmology. He's also the host of the popular podcast Huberman Lab, which focuses on health and science.


How to fall asleep fast

“In fact, if you wake up in the middle of the night and you're having trouble falling back asleep, try just doing some long, extended exhales. And get this, this sounds really weird, but it has a basis in physiology. Keep your eyes closed and just move your eyes from side to side behind your eyelids like this, back and forth,” Huberman told Maher as he moved his eyes from side to side as if he was surveying a vast landscape. “Do some long exhales. I can't promise, but I'm willing to wager like maybe one pinky, that within five minutes or so, you'll be back to sleep.”

- YouTube youtu.be

Andrew Huberman’s hack is based on neuroscience

Huberman explained the exercise in greater detail on Mark Bell's Power Project podcast. In his appearance, he discussed the interesting connection between our eyes and their connection to the amygdala, an almond-shaped part of the brain that controls our emotional response. “Eye movements of that sort actually do suppress the amygdala [to] make people feel calmer, less fearful,” Huberman said. He adds that when we are on a walk, we move our eyes from side to side, to analyze the terrain ahead of us, and the amygdala calms down.

- YouTube www.youtube.com

“But for most people who are sighted, moving your eyes from side to side for 10 to 30 seconds is going to calm you down," Huberman said. "And this makes really good sense because, from an evolutionary perspective, an adaptive perspective, we've always been confronted with interpersonal threats and animal to human threats. Forward movement is the way that you suppress the fear response."

Americans aren’t getting enough sleep

Huberman’s video is important because many Americans need to get more sleep. A 2022 Gallup poll found that only 32% of Americans said they got “excellent” or “very good” sleep; 35% described their sleep as “good”; and 33% said their sleep was “fair” or “poor.”

Sleep is essential to maintaining good health. Getting at least seven hours of sleep a night is great for your memory, focus, emotional regulation, appetite, muscle recovery, and tissue repair. It also reduces the risk of chronic conditions like heart disease and diabetes. It’s great that Huberman shares his hack, which few people would have come up with without a background in neuroscience, to improve their sleep. It’s also another exciting way to show just how interconnected the body is, from eyes to brain and beyond. Sweet dreams.

This article originally appeared last year.