How can I recover after staying up until 4am

To recover after staying up until 4 am, you might consider the following steps:

1. Skip Intensive Training: Andrew Huberman suggests that after a poor night's sleep, it might be beneficial to skip intensive training the next day to focus on recovery. However, if you really want to exercise, you could incorporate non-sleep deep rest (NSDR), like the one he guides on YouTube, before you train 1.

2. Maintain a Consistent Wake Time: Instead of sleeping in late the day after staying up, try to wake up at your usual time. This helps maintain your biological rhythm 2.

3. Avoid Going to Bed Too Early the Next Night: To support your immediate and long-term health, it's advised not to compensate by going to bed much earlier than your typical time, as doing so can disrupt your rhythm 2.

4. Use 90-Minute Work Blocks: Schedule one or two 90-minute work blocks during the day where you engage in deep, focused work. It is important to adapt this to your own schedule and types of activities 2.

Ensure you adapt these suggestions according to your personal situation and health needs.