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.
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Timestamps
Matt Walker, Sleep
Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis
Sleep Cycles, Nighttime Sleep Structure, Hormones
Sponsor: Eight Sleep
Nighttime Waking Up, Fragmented Sleep
Sunlight Exposure & Sleep
Caffeine & Sleep Effects, Tool: Timing Caffeine
Alcohol & Sleep Effects
Cannabis; THC, Alcohol, REM Sleep & Dreams
Sponsor: ROKA
Melatonin, Supplementation?, Dose
Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep
Naps, Benefits, Insomnia, Tool: Nap Length
Sponsor: AG1
Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks
Acknowledgments
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