Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31

Huberman Lab

Podcast Notes Key Takeaways “Sleep is probably the single most effective thing you can do to reset your body and health” – Dr. Matthew WalkerSleep is so significant in our health, you really can’t sacrifice non-REM deep sleep or REM sleep without damage“There is no major psychiatric disorder we can find in which sleep is normal.” – Dr. Matthew WalkerREM sleep is the most predictive of longevity and lifespanAny amount of alcohol and THC will disrupt REM sleepIf you can nap without disruption to your sleep at night – go for it! Otherwise, stay away from napsPro-sleep behaviors: sleep and wake up at regular times, keep the temperature cool, keep the room dark, limit caffeine intake window, do your best to minimize or eliminate alcohol, have a wind-down routinePriority of events to improve sleep: behavioral tools (light viewing behavior, caffeine, and alcohol, etc.) – nutrition – supplementation – prescription drugs – brain-machine interfaceUnconventional tips for better sleep: Don’t alter your sleep schedule if you have a bad night of sleepHave a wind-down routineWrite down your worries from the day 1-2 hours before sleepRemove all clocks from your room and don’t check the time on your phone

Read the full notes @ podcastnotes.org



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. 

 

Dr. Matthew Walker:

Podcast - https://www.sleepdiplomat.com/podcast  Twitter - https://twitter.com/sleepdiplomat Instagram - https://instagram.com/drmattwalker Website - https://www.sleepdiplomat.com

 

Thank you to our sponsors:

ROKA - https://www.roka.com -- code: huberman InsideTracker - https://www.insidetracker.com/huberman Belcampo - https://www.belcampo.com/huberman -- code: huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network

 

Timestamps:

00:00:00 Introducing Dr. Matt Walker 00:02:00 Sponsors: Roka, InsideTracker, Belcampo 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

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

 

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com