The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker

In this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder and Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international bestselling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools. For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Dr. Matt Walker Podcast: https://www.sleepdiplomat.com/podcast Twitter: https://twitter.com/sleepdiplomat Instagram: https://instagram.com/drmattwalker Website: https://www.sleepdiplomat.com "Why We Sleep": https://amzn.to/3Ik9kdN Social Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Timestamps 00:00:00 Introducing Dr. Matt Walker 00:02:00 Sponsors: Roka, InsideTracker 00:06:00 What Is Sleep? 00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep' 00:16:15 Slow Wave Sleep aka 'Deep Sleep' 00:24:00 Compensating For Lost Sleep 00:32:20 Waking in the Middle Of The Night 00:39:48 Uberman (Not Huberman!) Sleep Schedule 00:42:48 Viewing Morning SUNLight 00:49:20 Caffeine 01:07:54 Alcohol 01:14:30 Growth Hormone & Testosterone 01:16:14 Emotions, Mental Health & Longevity 01:20:40 Books vs. Podcasts 01:21:20 Lunchtime Alcohol 01:25:00 Marijuana/CBD 01:36:00 Melatonin 01:54:14 Magnesium 01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin 02:15:00 Tryptophan & Serotonin 02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR) 02:28:23 Is It Possible To Get Too Much Sleep? 02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships 02:47:30 Unconventional Yet Powerful Sleep Tips 02:59:10 Connecting to & Learning More from Dr. Walker 03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Andrew HubermanhostMatt Walkerguest

Aug 2, 20213h 6mWatch on YouTube ↗

EPISODE INFO

Released: August 2, 2021
Duration: 3h 6m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder and Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international bestselling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools. For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Dr. Matt Walker Podcast: https://www.sleepdiplomat.com/podcast Twitter: https://twitter.com/sleepdiplomat Instagram: https://instagram.com/drmattwalker Website: https://www.sleepdiplomat.com "Why We Sleep": https://amzn.to/3Ik9kdN Social Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Timestamps 00:00:00 Introducing Dr. Matt Walker 00:02:00 Sponsors: Roka, InsideTracker 00:06:00 What Is Sleep? 00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep' 00:16:15 Slow Wave Sleep aka 'Deep Sleep' 00:24:00 Compensating For Lost Sleep 00:32:20 Waking in the Middle Of The Night 00:39:48 Uberman (Not Huberman!) Sleep Schedule 00:42:48 Viewing Morning SUNLight 00:49:20 Caffeine 01:07:54 Alcohol 01:14:30 Growth Hormone & Testosterone 01:16:14 Emotions, Mental Health & Longevity 01:20:40 Books vs. Podcasts 01:21:20 Lunchtime Alcohol 01:25:00 Marijuana/CBD 01:36:00 Melatonin 01:54:14 Magnesium 01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin 02:15:00 Tryptophan & Serotonin 02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR) 02:28:23 Is It Possible To Get Too Much Sleep? 02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships 02:47:30 Unconventional Yet Powerful Sleep Tips 02:59:10 Connecting to & Learning More from Dr. Walker 03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

SPEAKERS

Andrew Huberman
host
Matt Walker
guest
Narrator
other

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Matt Walker, The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker explores matt Walker Reveals the Real Science of Deep, Restorative Sleep Neuroscientist Dr. Matt Walker joins Andrew Huberman to unpack what sleep is, how it works across the night, and why it is foundational for physical and mental health. They dissect sleep architecture (non-REM and REM), circadian rhythms, and the adenosine system that creates “sleep pressure.”

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