Essentials: The Science & Practice of Perfecting Your Sleep

In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep.

We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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Timestamps

00:00:00Matt Walker, Sleep

00:00:25Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis

00:02:05Sleep Cycles, Nighttime Sleep Structure, Hormones

00:07:08Sponsor: Eight Sleep

00:08:54Nighttime Waking Up, Fragmented Sleep

00:11:05Sunlight Exposure & Sleep

00:12:28Caffeine & Sleep Effects, Tool: Timing Caffeine

00:15:27Alcohol & Sleep Effects

00:18:08Cannabis; THC, Alcohol, REM Sleep & Dreams

00:20:24Sponsor: ROKA

00:22:12Melatonin, Supplementation?, Dose

00:28:18Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep

00:30:36Naps, Benefits, Insomnia, Tool: Nap Length

00:34:07Sponsor: AG1

00:35:44Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks

00:39:56Acknowledgments

Disclaimer & Disclosures

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