How to Improve Strength, Concentration and Memory: Effective Techniques for Optimal Performance

Within this blog post, insights and advice come from renowned neuroscientist and podcaster Andrew Huberman . 🧠🎙

There are some fundamental behaviors, real rules to follow and avoid, which create the optimal conditions to excel in every aspect of life.

• Sleep represents the basic element 🛌 of our 24-hour daily cycle. Without adequate and consistent rest, we compromise our ability to function at our best; metabolism and immune system are affected, among other things.

Despite this, a single night of disturbed or less than perfect sleep does not necessarily impair our performance.

• The goal for most people should be to enjoy quality sleep 80% of nights. For that remaining 20%, let's hope that the reasons for less than optimal rest are pleasant! 🌜➡️🌞

However, there are useful strategies to adopt:

• Circadian rhythms: Every cell in our body follows a circadian rhythm, equipped with its own 24-hour biological "clock" regulated at a genetic level. 🕒🧬 Think of these as millions of clocks that need to synchronize across a single time zone.

Failure to synchronize internal "clocks" is what often causes disorientation, more frequent illnesses, or foggy thinking when we travel to different time zones.

• The golden rule: natural light. Exposure to natural light within an hour of waking helps synchronize these circadian rhythms. 🌅

If you wake up before dawn, turn on bright lights in your home and then seek direct sunlight as soon as the sun rises. Even on cloudy days, natural light is much more effective than artificial sources for regulating our "internal clock".

This practice has notable effects on several aspects:

• Modulate the timing of the cortisol peak, which should occur as early in the day as possible. 🌞
• It positively affects body temperature, alertness level, concentration and mood.
• The sun's rays activate special cells in the eyes, which send signals to the brain to "wake up" and prepare it for the day. This signal also triggers melatonin production about 16 hours later, preparing us for sleep. 🌜
• Dopamine, often mentioned for its link to pleasure, plays a crucial role in motivation, desire and pursuit. Natural light stimulates the production of dopamine, strengthening our life force. 💡

By understanding and applying these science-based practices, we can significantly improve our quality of life, one day at a time.