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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.

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.”

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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.

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“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.

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Neuroscientist's 'color perception' test will make you never see blue or green the same way again

This is so much more than an optical illusion.

is.myblue, Photo credit: Canva

Thought turquoise was blue? Your eyes might think differently.

A new test going viral online shows how very different we all are at perceiving color—especially when it comes to blue and green.

Designed by neuroscientist Patrick Mineault, the “Is my blue your blue?” test shows where on the blue/green spectrum you perceive each color, and how that compares to the average percentage of other people who've taken the test.

It might seem like some kind of optical illusion, but rest assured, there’s no choosing between black and gold dresses here…though it’s still pretty mind boggling.

Taking the test is pretty straightforward. As soon as you head over to the ismy.blue website, you’ll be prompted to select whether the shades that pops up on the screen is blue, or green.

At first, the contrast between the two colors is easy to spot. But as time goes on, it gets a little more challenging to decide whether you’re looking at a greenish blue…or a blueish green.

Still, the test only takes a few seconds, after which you’ll be shown a gradient chart that compares your color perception with the rest of the world who have taken the test.

The test also reveals if you see turquoise as more of a blue or green color—which was certainly news to me. Unsurprisingly my results told me I see turquoise as blue. That’s because it is blue!!! But I digress.

is my blue your blue test, is my blue your blue, optical illusionTurquoise was never such a controversial colorismy.blue

Of course, Mineault admits that the test is “far from perfect,” and limited by factors such as “the calibration of your monitor, ambient lighting, and filters such as night mode.” He also reminds us that the finds are “for entertainment purposes only.”

But truly, it does feel entertaining to be able to say that “My boundary is greener than 90%” of the population, for some strange reason. And I’m not the only one, several folks have shared their own results on X—many of whom finally have a reason for all those color debates with friends and family.





As the About section of this test notes, many experts hypothesize that language plays a major factor in how we perceive and categorize colors. And this phenomenon, often referred to as language relativity, has been the source of several scientific studies.

In one classic study from 1969, anthropologists Brent Berlin and Paul Kay investigated the color vocabulary in 100 languages and found that color terms followed a predictable hierarchy. For instance, if a language had only two color words, the words would be the equivalent of “black” and “white.” If it has three, they would be “white,” “black” and “red”. With five terms, “green” and “yellow” were added to the mix. And so on. Their findings indicated that while color perception can be affected by outside factors, such as cultural influences, there is still a universal pattern involving six basic colors: white, black, blue, yellow, green and red.

All this to say—it’s amazing how we can all look at the same thing 9in this case, the same color) and our brains paint an entirely different picture. The fact that we have at least some semblance of consensus reality is truly baffling, when you think about it.

If you’d like to see just how your blues and greens stack up with the rest of the world, you can take the “Is my blue your blue?” test here.

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Female neuroscientist recalls the time she was hilariously mansplained her own paper.

"I just got told that I should read what Stanton et al found about pain...I. Am. Stanton."

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Doctor receives unsolicited advice on a paper for which she was the author.

Mansplaining is not a science, but an art. It's when a man explains to a woman what she actually means. It comes with the assumption that the speaker doesn't know what she's talking about, even if she's literally an expert in the field. And it's annoying AF.

Dr. Tasha Stanton, an associate professor of clinical pain neuroscience at the University of South Australia, encountered a mansplainer at an Australian Physiotherapy Association Conference. Her experience is pretty relatable, even if you don't have "Dr." in your title.

After talking with a man, he, unsolicited, told Stanton she should read a paper. A paper that she wrote. "Friends at conferences – please do not assume that the people that you talk to do not know anything. I just got told that I should read what Stanton et al found about pain," she posted on Twitter. "I. Am. Stanton." Mic. Drop.

The man had no idea who he had been talking to. Stanton said she knows she can't expect someone to know what she looked like based on seeing her name on a paper. However, she should be able to expect that the person she's talking to treats her like someone who knows her stuff. "Just to be clear: I would never expect people to know what I look like! The more hilarious part of this was that the earlier part of the conversation had more of a condescending tone with recommendations of what I should read, which happened to be MY paper," she wrote.

Stanton said he was "visibly shocked. There was an "awkward silence" and "some attempted backpedaling." But Stanton took it in good stride. "[W]e both had a laugh. I told him that it was a massive compliment that he recommended my paper, that I am glad he enjoyed it and found it useful ... but that in the future he might want to be careful not to assume that other people don't know things ... especially when you are at a conference. We all make mistakes -- I know I certainly have -- but hopefully the message got across."

After Stanton posted her experiences on Twitter, other women chimed in with their own experiences of getting mansplained.

“@Tash_Stanton As a graduate student, I was once standing at my poster, with my name tag on, and was basically asked when "Swann" would be coming. When I said I was "Swann" the person said "Oh, from your work I thought you would be a man." He didn't seem the least bit troubled or embarrassed.”

Stanton said it's important to speak up when someone cuts you off by saying, "Well, actually…" It's the only way we can grow. "It's really important to be able to stand up and call it as it is because that's not a great way to interact with someone at a conference," Stanton told Good Morning America. "People will never learn if you don't call it out."

Why should someone refrain from mansplaining? If anything, it's just good manners. "It's not about trying to be the smartest or showing anyone up. It's literally about connection and the best way you're going to connect with someone is by actually asking questions about them. ... that can result in an amazing collaboration that you might never have thought!" Stanton told GMA. "Don't be that guy."

It is astounding that this many women were able to chime in with their own experiences of being told to read something they wrote. The only silver lining to this story is that the mainsplainer didn't chime in with, "Well actually, what happened was…"

This article originally appeared on 10.31.19


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'Rubber hand illusion' shows how our minds can be manipulated and it's totally trippy

He feels every sensation in his real hand even when it's not being touched.

Photo by Júnior Ferreira on Unsplash

The rubber hand illusion demonstrates how we can shift how our brain perceives reality.

The human mind is incredibly powerful in fascinating and sometimes terrifying ways. Conmen and cult leaders know how to manipulate people by taking advantage of psychological vulnerabilities and using tricks of the mind. But there are also physical examples of how our brains can be fooled into thinking something is real that isn't, even when we know it's happening.

The "rubber hand illusion" is a prime demonstration of how we can manipulate our brains into experiencing physical sensations—even pain—purely through the power of visual cues and parallel touch.



The way it works is a person sits with their hands palms-down on a table, but with one arm obscured from sight by a board. A rubber hand is placed on the table within sight, visually taking the place of the hidden hand. Someone strokes the hidden real hand and the rubber hand in the exactly same way at the same time while the person watches the rubber hand, and within a minute or so, the person's brain starts to sense the rubber hand as their real hand.

This multisensory trick is powerful. After a short time, even when the real hand is no longer being touched, watching the rubber hand being touched triggers a real physical sensation in the brain. This phenomenon is also called a body transfer illusion, and it's quite entertaining to witness.

Watch it in action:

Super trippy, right?

A group of Italian scientists measured some of the effects of the rubber hand illusion by triggering the electrical impulses in the brain that control hand movement while the person was engaged in the illusion. They found that the strength of the impulses that got through to the hidden hand dropped dramatically, indicating that the brain had reduced its readiness to use the hidden hand.

“This was very surprising for us. The effect is so strong,” said Francesca Garbarini, one of the scientists leading the study, according to The Guardian. “Because the brain no longer considers the hand as part of the body, we become less able to use it.”

The rubber hand illusion has been used to explore how people who have lost limbs might gain psychological ownership over a prosthetic limb. However, not everyone is able to experience the sensations shown in the video. One study of the rubber hand illusion found that only two-thirds of participants were actually susceptible to the rubber hand illusion; the other third were immune.

Still, it's an incredible testament to the power of our minds to change what we think of as reality with just a few simple adjustments to our perception.

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