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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

In this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling 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 the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Matt Walker
(00:02:16) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling 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. 
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. Matt Walker  
00:02:16 Sponsors: AG1, LMNT & Waking Up
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  
Disclaimer & Disclosures
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