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Inside the heads of people who are always late, as explained by stick figures.

Everyone knows a person like this or is one themselves!

relationships, brain, time

I’m late.


This post was written by Tim Urban and originally published on Wait But Why.

I woke up this morning to a text. It was a link:

"optimistic-people-have-one-thing-common-always-late.”

Intriguing. Nothing's better than the headline: "The reason people are [bad quality that describes you] is actually because they're [good quality]."

I got to reading. And as it turns out, according to the article, late people are actually the best people ever. They're optimistic and hopeful:

"People who are continuously late are actually just more optimistic. They believe they can fit more tasks into a limited amount of time more than other people and thrive when they're multitasking. Simply put, they're fundamentally hopeful."

They're big-thinking:

"People who are habitually late don't sweat over the small stuff, they concentrate on the big picture and see the future as full of infinite possibilities."

Late people just get it:

"People with a tendency for tardiness like to stop and smell the roses…life was never meant to be planned down to the last detail. Remaining excessively attached to timetables signifies an inability to enjoy the moment."

By the end of the article, I had never felt prouder to be a chronically late person.

But also, what the hell is going on? Late people are the worst. It's the quality I like least in myself. And I'm not late because I like to smell the roses or because I can see the big picture or because the future is full of infinite possibilities. I'm late because I'm insane.

So I thought about this for a minute, and I think I figured out what's going on. The issue is that there are two kinds of lateness:

1. OK lateness. This is when the late person being late does not negatively impact anyone else — like being late to a group hangout or a party. Things can start on time and proceed as normal with or without the late person being there yet.

2. Not-OK lateness. This is when the late person being late does negatively impact others — like being late to a two-person dinner or meeting or anything else that simply can't start until the late party arrives.

John Haltiwanger's Elite Daily article is (I hope) talking mostly about OK lateness. In which case, sure, maybe those people are the best, who knows.

But if you read the comment section under Haltiwanger's article, people are furious with him for portraying lateness in a positive light. And that's because they're thinking about the far less excusable not-OK lateness.

1. OK lateness. This is when the late person being late does not negatively impact anyone else — like being late to a group hangout or a party. Things can start on time and proceed as normal with or without the late person being there yet.

2. Not-OK lateness. This is when the late person being late does negatively impact others — like being late to a two-person dinner or meeting or anything else that simply can't start until the late party arrives.

John Haltiwanger's Elite Daily article is (I hope) talking mostly about OK lateness. In which case, sure, maybe those people are the best, who knows.

But if you read the comment section under Haltiwanger's article, people are furious with him for portraying lateness in a positive light. And that's because they're thinking about the far less excusable not-OK lateness.

All of this has kind of left me with no choice but to take a quick nine-hour break from working on a gargantuan SpaceX post to discuss not-OK late people.

When it comes to people who are chronically not-OK late, I think there are two subgroups:

Group 1: Those who don't feel bad or wrong about it. These people are assholes.

Group 2: Those who feel terrible and self-loathing about it. These people have problems.

Group 1 is simple. They think they're a little more special than everyone else, like the zero-remorse narcissist at the top of Haltiwanger's article. They're unappealing. Not much else to discuss here.

Punctual people think all not-OK late people are in Group 1 (as the comments on this post will show) — because they're assuming all late people are sane people.

When a sane person thinks a certain kind of behavior is fine, they do it. When they think it's wrong, they don't do it. So to a punctual person — one who shows up on time because they believe showing up late is the wrong thing to do — someone who's chronically late must be an asshole who thinks being late is OK.

But that's misunderstanding the entire second group, who, despite being consistently late, usually detest the concept of making other people wait. Let call them CLIPs (Chronically Late Insane Persons).

While both groups of not-OK late people end up regularly frustrating others, a reliable way to identify a Group 2 CLIP is a bizarre compulsion to defeat themselves — some deep inner drive to inexplicably miss the beginning of movies, endure psychotic stress running to catch the train, crush their own reputation at work, etc., etc. As much as they may hurt others, they usually hurt themselves even more.

I spent around 15% of my youth standing on some sidewalk alone, angrily kicking rocks, because yet again, all the other kids had gotten picked up and I was still waiting for my mom. When she finally arrived, instead of being able to have a pleasant conversation with her, I'd get into the car seething. She always felt terrible. She has problems.

My sister once missed an early morning flight, so they rescheduled her for the following morning. She managed to miss that one too, so they put her on a flight five hours later. Killing time during the long layover, she got distracted on a long phone call and missed that flight too. She has problems.

I've been a CLIP my whole life. I've made a bunch of friends mad at me, I've embarrassed myself again and again in professional situations, and I've run a cumulative marathon through airport terminals.

When I'm late, it's often the same story, something like this:

I'll be meeting someone, maybe a professional contact, at, say, a coffee place at 3:00. When I lay out my schedule for the day, I'll have the perfect plan. I'll leave early, arrive early, and get there around 2:45. That takes all the stress out of the situation, and that's ideal because non-stressful commutes are one of my favorite things. It'll be great — I'll stroll out, put on a podcast, and head to the subway. Once I'm off the subway, with time to spare, I'll take a few minutes to peruse storefronts, grab a lemonade from a street vendor, and enjoy New York. It'll be such a joy to look up at the architecture, listen to the sounds, and feel the swell of people rushing by — oh magnificent city!

All I have to do is be off the subway by 2:45. To do that, I need to be on the subway by 2:25, so I decide to be safe and get to the subway by 2:15. So I have to leave my apartment by 2:07 or earlier, and I'm set. What a plan.

Here's how it'll play out (if you're new to WBW, you're advised to check this out before proceeding):

lateness, behavior, science

Making plans on time.

psychology, procrastination, patient

Maybe some procrastination.

avoidance, mental health, mistakes

Avoiding the issues.

delay, loafing, trifling

Arguing over avoiding the issues.

toying, delaying, loitering

Some dawdling.

dabbling, frittering, dilly-dallying

Some more dawdling.

frizzling, puttering, excuses

And some lingering.

last-minute, slow, delayed

And some more lingering.

belated, tardy, jammed

Is this dragging my feet?

lagging, dilatory, unpunctual

This is dragging my feet.

held up, in a bind, missed the boat

This is becoming a problem.

tired, worn, strained

This is feeling uncomfortable.

thin, peaked, pinched

This IS uncomfortable.

fraught, haggard, worn

This IS a problem.

dependable, accurate, conscientious

But I’m cool.

periodic, timely, ready

So cool.

quick, reliable, heedful, meticulous

Ice cold like a fighter pilot.

minutes, seconds, careful

I’m a chillin’.

lag, postpone, setback

Now worries my way.

stoppage, filibuster, hindrance

Not thinking about it.

bind, lingering, tarrying

Positive thoughts.

stoppage, difficulty, gridlock

Positive action... well now.

obstinate, customs, method

It will all workout.

madness, mental health, regulations

Maybe I’m gonna be late.

anxiety, despair, dismay

I’m gonna be late.

aversion, disquiet, distress

Oopsie.

fearless, logjam, impasse

And that’s the traffic.

furious, frantic, rash, audacious

It’s the traffics fault.

careless, foolhardy, hopp

This map is broken.

denial, circumstances, schedule, madcap, impetu

Perfect timing on being late. Nailed it.

CLIPs are strange people. I'm sure each CLIP is insane in their own special way, and to understand how they work, you'll usually have to get to some dark inner psychology.

For me, it's some mix of these three odd traits:

1. I'm late because I'm in denial about how time works.

The propensity of CLIPs to underestimate how long things take comes out of some habitual delusional optimism. Usually what happens is, of all the times the CLIP has done a certain activity or commute, what they remember is that one time things went the quickest. And that amount of time is what sticks in their head as how long that thing takes. I don't think there's anything that will get me to internalize that packing for a weeklong trip takes 20 minutes. In my head, it's eternally a five-minute task. You just take out the bag, throw some clothes in it, throw your toiletries in, zip it up, and done. Five minutes. The empirical data that shows that there are actually a lot of little things to think about when you pack and that it takes 20 minutes every time is irrelevant. Packing is clearly a five-minute task. As I type this, that's what I believe.

2. I'm late because I have a weird aversion to changing circumstances.

Not sure what the deal is with this, but something in me is strangely appalled by the idea of transitioning from what I'm currently doing to doing something else. When I'm at home working, I hate when there's something on my schedule that I have to stop everything for to go outside and do. It's not that I hate the activity — once I'm there I'm often pleased to be there — it's an irrational resistance to the transition. The positive side of this is it usually means I'm highly present when I finally do haul my ass somewhere, and I'm often among the last to leave.

3. Finally, I'm late because I'm mad at myself.

There's a pretty strong correlation here — the worse I feel about my productivity so far that day, the more likely I am to be late. When I'm pleased with how I've lived the day so far, the Rational Decision-Maker has a much easier time taking control of the wheel. I feel like an adult, so it's easy to act like an adult. But times when the monkey had his way with me all day, when the time rolls around that I need to stop working and head out somewhere, I can't believe that this is all I've gotten done. So my brain throws a little tantrum, refusing to accept the regrettable circumstances, and stages a self-flagellating protest, saying, "NO. This cannot be the situation. Nope. You didn't do what you were supposed to do, and now you'll sit here and get more done, even if it makes you late.”

So yeah, that's why I'm late. Because I have problems.

Don't excuse the CLIPs in your life — it's not OK, and they need to fix it. But remember: It's not about you. They have problems.


This article originally appeared on 04.07.16








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.