Upworthy's book GOOD PEOPLE, now available - take a look!

Shop
 Explore 

Add Upworthy to your Google News feed.

Check out 25 breathtaking libraries from all around the world.

"Libraries Transform"

That's the theme of this year's National Library Week, an annual awareness celebration sponsored by the American Library Association.

You might be wondering why something as ubiquitous as a library would need more attention, considering the fact they've been pretty major staples of civilization since at least 2600 B.C. But that's because you live in a time and place where information resources are readily available, so it's easy to take them for granted. And of course, the only reason we have books and knowledge and guidance right there at our fingertips is — you guessed it — libraries.

Here are some physically transformative libraries from across the globe to show you just how transcendent they can be.

Tree of Knowledge? Books are like trees turned into knowledge! Photo by Alfred Pizzoli/AFP/Getty Images.

1. Geisel Library — University of California, San Diego

This beautiful brutalist spaceship was named for Dr. Seuss (aka Theodor Seuss Geisel), and plenty of Seussian statues litter the gardens around it.

Photo by Belis@rio/Flickr.

2. Admont Abbey library — Admont, Austria

The largest monastic library in the world dates back to 1776, and contains thousands upon thousands of historical manuscripts and records from throughout the monks' history.

Photo by Jorge Royan/Wikimedia Commons.

3. The AD White Reading Room at Uris Library — Cornell University

This reading room was named for one of the co-founders of the university, but it looks more like something out of a Lemony Snicket story. The library's collection also claims one of the only extant copies of the Gettysburg Address, plus first editions of "Origin of Species," the "Book of Mormon," and "Pride and Prejudice."

Photo by eflon/Flickr.

4. Bibliotheca Alexandrina — Egypt

The original Ancient Royal Library of Alexandria was built in the third century B.C., but the newest building to commemorate it was inaugurated in 2002. The original structure was destroyed and burned frequently during historical conflicts, so while the library's latest iteration might not be that old, it's still pretty stunning.

Photo by Patrick Kovarik/AFP/Getty Images.

5. Arma de Instrucción Masiva — Buenos Aires

Why yes that is an armored tank that travels the world giving out books. OK, technically it's a converted Ford Falcon designed by an Argentinian artist named Raul Lemesoff, but this "weapon of mass instruction" (get it?) is still awesome.

Photo by Carlos Adampol Galindo/Flickr.

6. Mobile Beach Library — Tel Aviv

Who cares about a beach bod when you can flex your mind? The Tel Aviv Municipality cultural department set this cart up at Metzitzim Beach for the enjoyment of locals and tourists alike.

Photo by Jack Guez/AFP/Getty Images.

7. Levinski Garden Library — Tel Aviv

Also found in Tel Aviv, this stand was setup in 2010 as a "social-artistic urban community project" specifically designed to appeal to the city's immigrant and refugee populations.

Photo by Itzuvit/Wikimedia Commons.

8. Biblioteca Vasconcelos — Mexico City

Speaking of knowledge, Wikipedia leads me to believe that this $100 million project is totally definitely not a glitch in "The Matrix." OK, sure.

Photo by Eneas De Troya/Flickr.

9. The Bibliobus, Bookmobile, or other motor-powered information vehicle

Easily accessible information is a key tenet to democracy. But not everyone can get to a physical library (or a computer with internet access). So these bookbuses bring the words to the people (or at least to underserved communities in their respective municipalities).

This particular one is run by the Ottawa Public Library system. Photo by SimonP/Wikimedia Commons.

10. Kudapustaka (translated: "horse library") — Indonesia

The mobile libraries above are cool and all, but they're not so useful for remote locations like Central Java Indonesia. Like a knight in paperback armor, Ridwan Sururi and his trusted steed, Luna, spread knowledge across the communities of the island, helping to educate its many residents.

Photo by Putu Sayoga/Getty Images.

11. Biblioburro (translated: "donkey library") — Colombia

Similar to the kudapustaka above, the biblioburro is run by a primary school teacher named Luis Soriano and his donkeys, Alfa and Beto, and it brings literature and adventure to children in poor and remote parts of the country. They even have their very own documentary!

Photo by Acción Visual/Diana Arias/Wikimedia Commons.

12. Tiny Free Libraries — everywhere

We've already written about these and they're still every bit as wonderful as they were then.

Photo by Mandel Ngan/AFP/Getty Images.

13. The Long Room at Trinity College — Dublin

Ireland has a long history of maintaining written records and copies of, well, everything. The history of the Trinity College library goes back to the late-16th century, but since 1801, it's served as an archive collection for any copyrighted material printed in Ireland or the U.K., making it a massive trove of intellectual property.

Photo by David Iliff/Wikimedia Commons.

14. National Library of Kosovo — Pristina

Kosovo has a long and complicated history, but it's still pretty remarkable they were able to take golf balls lodged in a chainlink fence as inspiration for a reference space full of private reading rooms. Yes, it's been called one of the ugliest buildings in the world — but in truth, that shouldn't distract from the incredible fact that a central hub of information like this has remained intact throughout all of the country's conflicts.

Photo by Fitore Syla/Wikimedia Commons.

15. National and University Library — France

Located in Strasbourg near the Eastern border of France, this library was actually founded by the German Empire after the city's original municipal library was destroyed by Prussia. In a testament to the power of information, the new library received an overflow of book donations from countries across Europe and the United States, and it now holds France's second largest collection at 3 million volumes.

Photo by Frederick Florin/AFP/Getty Images.

16. The National Library of China — Beijing

Sometimes reading a good book is like spiraling down an endless hole of awesomeness. That's also how it feels to stare down the levels of China's immaculate National Library, which contains the largest collection of Chinese literature and historical documents in the world, as well as one of the largest overall collections in the world, spanning more than 115 languages.

Photo by IQRemix/Flickr.

17. Community Bookshelf — Kansas City, Missouri

OK so technically this a parking garage next to the Kansas City Public Library, but it still counts. 'Cause c'mon, that's awesome. Each of the 22 books (which you can imagine endured a daunting selection process) measures approximately 25 feet tall by nine feet wide.

Photo by Tim Samoff/Flickr.

18. Philippines neighborhood library — Manila

After his parents passed away, Nanie Guanlao wanted to find a unique way to honor their memory. So he put a few dozen books outside his house for free and encouraged people to borrow them — which they did and brought back new book donations with them. 15 years later, his home library boasts thousands of books, and some locals consider it the true "national library" of the Philippines.

Photo by Ted Aljibe/AFP/Getty Images.

19. Stockholm Public Library — Sweden

This place is just plain ol' gorgeous. Maybe "Stockholm syndrome" should mean getting lost in these stacks.

Photo by Chibi Code/Flickr.

20. Stadtbibliothek Stuttgart — Germany

Stuttgart's original public library at Wilhelms Palais was the converted home of King Wilhelm II. The new location, which opened in 2011, is less of a castle, more of a spaceship come from the future to transport our brains beyond the stars. (I always wondered why my friend who grew up in Stuttgart was so well-versed in literature; now I understand.)

Photo by O Palsson/Flickr.

21. The Beinecke Rare Book & Manuscript Library — New Haven

One of the world's largest libraries devoted entirely to rare books and manuscripts, they have an original Gutenberg Bible! And if that's not amazing enough, just look at those glass columns. It's like the past and the future converged in one place. Books will blow your mind, man.

Photo by Lauren Manning/Flickr.

22. Metropolitan book vending machinea — Tokyo

Looking for cigarettes, soda, or maybe snack? Japan's got a better idea — use your imagination. (Please note: Thoughts do not contain calories and Upworthy is not responsible for any damage caused by supplementing your nutritional intake with books.)

Photo by Pedro Layant/Flickr.

23. This converted phone booth — Prague

Can you think of a better way to brighten up a hospital waiting room? If you're a book fiend with a crippling fear of hospitals, like me, it's perfect. Phone booth libraries like this have also been known to pop up in places like London and Berlin, particularly as mobile phones have increased in popularity and stationary phone booths have otherwise lost their purpose.

Photo by Michael Cizek/AFP/Getty Images.

24. National Library of Brazil — Rio de Janeiro

The largest library in Latin America has been on the cutting edge of science education and technology since it opened in 1810. And like the Mexico City library above, it is definitely totally not a scene from "The Matrix."

Photo by Christophe Simon/AFP/Getty Images.

25. National Digital Library — Seoul

Also known as the "Dibrary," this building boasts plenty of advanced information technology facilities, offering a wide range of e-books and magazines, and digital movies and music — just no actual physical media of any kind. But that's OK; information access still counts in kilobytes as well as in paper (wrote the writer on the website).

Photo by Mosman Library/Flickr.

So yes, libraries transform.

They transform minds. They transform cultures. They even transform the world, both metaphorically and physically. If libraries can transform spaces like this, imagine what they can do to your mind.

From Your Site Articles

Schools

Another school district just shifted to a 4-day week and parents are making themselves heard

America already has fewer school days than most other countries.

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.

From Your Site Articles

school

Modern Families

Mom realizes she's been using the 'heavy' setting on her washer wrong for years—and fellow moms are shook

"Today years old when I realize why my blankets are sopping wet."

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…😂"

See on Instagram

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.

From Your Site Articles

washing machine

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

via Colleen Gruver/YouTube

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.

From Your Site Articles

the monkees

Health

Researchers found that scrolling while pooping dramatically raises your chance of getting hemorrhoids

A good reason to be mindful of your time on the toilet.

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

via Canva/Photos

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

From Your Site Articles

smartphones

Health

Neuroscientist Andrew Huberman shares 'really weird' trick to fall asleep in five minutes

There's an easy way to trick your brain into calming down.

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

via Jamesbrianbounds/Wikimedia Commons and Canva/Photos

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.

From Your Site Articles

sleep