GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

This is episode 2 of a 6-part special series on sleep with Dr.
Matthew Walker, Ph.D., a professor of neuroscience and psychology
and founder of the Center for Human Sleep Science at the University
of California, Berkeley. We discuss basic and advanced tools for
improving sleep and explain how sleep quality is affected by
temperature, light and dark, caffeine, alcohol, cannabis,
nutrition, meal timing, and different medications.  Dr. Walker
also provides strategies for coping with a poor night of sleep,
wind-down routines, technology in the bedroom, insomnia,
visualizations, and building sleep “confidence.”  We also
discuss the current status of sleep research for developing
advanced techniques to optimize sleep.  This episode provides
numerous zero-cost behavioral protocols for improving sleep quality
and restorative power, which can benefit daytime mood, energy,
performance, and overall health.  The next episode in this
special series explores napping, caffeine, and additional protocols
to improve sleep. For show notes, including referenced articles and
additional resources, please visit hubermanlab.com. Thank you to
our sponsors AG1: https://drinkag1.com/huberman Helix Sleep:
https://helixsleep.com/huberman WHOOP:
https://join.whoop.com/huberman Waking Up:
https://wakingup.com/huberman InsideTracker:
https://insidetracker.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Improving
Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up
(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light
(00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45)
Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep
Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep;
Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol
& Sleep Disruption (00:40:01) Food & Sleep, Carbs,
Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking
(00:55:52) Caffeine Metabolism & Sleep, Individual Variation
(01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD,
REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08)
Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep
Deprivation & Exercise (01:24:11) Insomnia Intervention &
Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down
Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep
Optimization, Electric Manipulation (01:50:07) Temperature
Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect
& Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise,
Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17)
Enhance REM Sleep & Temperature; Sleep Medications (02:28:35)
Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia
(02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45)
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