The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Matt Walker, Sleep
00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis
00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones
00:07:08 Sponsor: Eight Sleep
00:08:54 Nighttime Waking Up, Fragmented Sleep
00:11:05 Sunlight Exposure & Sleep
00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine
00:15:27 Alcohol & Sleep Effects
00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams
00:20:24 Sponsor: ROKA
00:22:12 Melatonin, Supplementation?, Dose
00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep
00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length
00:34:07 Sponsor: AG1
00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks
00:39:56 Acknowledgments
Learn more about your ad choices. Visit megaphone.fm/adchoices