Essentials: The Science & Practice of Perfecting Your Sleep
Huberman Lab
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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this Huberman Lab Essentials episode my guest is <a href="https://www.sleepdiplomat.com">Dr. Matt Walker, PhD</a>, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of <a href="https://www.sleepdiplomat.com/podcast"><em>The Matt Walker Podcast</em></a>, which focuses on the science and impact of sleep.</p> <p>We explore the importance of <a href="https://www.hubermanlab.com/topics/sleep-hygiene">sleep</a> 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.</p> <p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-the-science-practice-of-perfecting-your-sleep">hubermanlab.com</a>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p> <p>ROKA: <a href="https://roka.com/huberman">https://roka.com/huberman</a></p> <p><strong>Timestamps</strong></p> <p>00:00:00 Matt Walker, Sleep</p> <p>00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis</p> <p>00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones</p> <p>00:07:08 Sponsor: Eight Sleep</p> <p>00:08:54 Nighttime Waking Up, Fragmented Sleep</p> <p>00:11:05 Sunlight Exposure & Sleep </p> <p>00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine</p> <p>00:15:27 Alcohol & Sleep Effects</p> <p>00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams</p> <p>00:20:24 Sponsor: ROKA</p> <p>00:22:12 Melatonin, Supplementation?, Dose</p> <p>00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep</p> <p>00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length</p> <p>00:34:07 Sponsor: AG1</p> <p>00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks</p> <p>00:39:56 Acknowledgments </p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/16)
Show Notes
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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this Huberman Lab Essentials episode my guest is <a href="https://www.sleepdiplomat.com">Dr. Matt Walker, PhD</a>, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of <a href="https://www.sleepdiplomat.com/podcast"><em>The Matt Walker Podcast</em></a>, which focuses on the science and impact of sleep.</p> <p>We explore the importance of <a href="https://www.hubermanlab.com/topics/sleep-hygiene">sleep</a> 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.</p> <p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-the-science-practice-of-perfecting-your-sleep">hubermanlab.com</a>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p> <p>ROKA: <a href="https://roka.com/huberman">https://roka.com/huberman</a></p> <p><strong>Timestamps</strong></p> <p>00:00:00 Matt Walker, Sleep</p> <p>00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis</p> <p>00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones</p> <p>00:07:08 Sponsor: Eight Sleep</p> <p>00:08:54 Nighttime Waking Up, Fragmented Sleep</p> <p>00:11:05 Sunlight Exposure & Sleep </p> <p>00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine</p> <p>00:15:27 Alcohol & Sleep Effects</p> <p>00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams</p> <p>00:20:24 Sponsor: ROKA</p> <p>00:22:12 Melatonin, Supplementation?, Dose</p> <p>00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep</p> <p>00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length</p> <p>00:34:07 Sponsor: AG1</p> <p>00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks</p> <p>00:39:56 Acknowledgments </p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>