GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

This is episode 5 of our 6-part special series on sleep with Dr.
Matthew Walker, Ph.D., a professor of neuroscience and psychology
at the University of California, Berkeley and the host of The Matt
Walker Podcast. In this episode, we explain the connection between
sleep and mood, emotional regulation and mental well-being. 
We explain the role of rapid eye movement (REM) sleep in processing
emotions and emotional memories and why sleep deprivation causes
agitation, impulsivity and emotional reactivity.  We also
discuss why sleep disruption is a hallmark feature of PTSD,
anxiety, depression, suicidality, and other psychiatric
conditions.  We explain protocols for improving REM sleep and
other sleep phases in order to harness the therapeutic power of
quality sleep to feel calmer and emotionally restored. This episode
describes various actionable tools to improve sleep for those
struggling with mental health or mood and those wanting to bolster
their overall state and well-being.  The next episode in this
special series explores dreams, including lucid dreaming,
nightmares and dream interpretation. For show notes, including
referenced articles and additional resources, please visit
hubermanlab.com. Thank you to our sponsors AG1:
https://drinkag1.com/huberman Eight Sleep:
https://eightsleep.com/huberman LMNT:
https://drinklmnt.com/huberman BetterHelp:
https://betterhelp.com/huberman InsideTracker:
https://insidetracker.com/huberman  Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Sleep
& Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT &
BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27)
Emotional Memory & Sleep (00:25:48) “Overnight Therapy” &
REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep
to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge
Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool:
Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
(00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress
Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM
Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep
Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood
vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep
Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature;
Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition;
Nightmares (01:46:21) Depression, Anxiety & Time Context
(01:51:24) Depression, Too Much Sleep?; REM Changes &
Antidepressants (01:57:37) Sleep Deprivation & Depression
(02:01:34) Tool: Circadian Misalignment & Mental Health,
Chronotype (02:04:05) Tools: Daytime Light & Nighttime
Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify &
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