GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs

In this episode 1 of a 6-part special series on sleep with Dr.
Matthew Walker, Ph.D., professor of neuroscience and
psychology and founder of the Center for Human Sleep Science at the
University of California, Berkeley, and the author of the book “Why
We Sleep” discusses the essential role that sleep plays in our
health. We cover how sleep affects our hormones, immune system,
learning and memory, mood, appetite, and weight regulation. We also
discuss what causes the urge to sleep, how sleep is structured
throughout the night, and the biology of the different phases of
sleep. We also teach you how to determine your individualized sleep
needs, including your chronotype (best waking and to-bed time),
tips for combat snoring and insomnia, and your QQRT (Quality,
Quantity, Regularity, and Timing)—a key framework for optimizing
your sleep and therefore daytime energy and focus, and overall
health. The next episode in this special series explores how to
improve one’s sleep. 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  BetterHelp:
https://betterhelp.com/huberman  LMNT:
https://drinklmnt.com/huberman  InsideTracker:
https://insidetracker.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Importance
of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT
(00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles,
Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed,
Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep
Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages,
Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre
Dreams; “Falling” Asleep (00:49:09) Tools: Body Position &
Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories,
Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip
(01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals &
Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep
Deprivation (01:27:13) Positive Effects of Good Sleep, Health
Improvements (01:31:56) Sleep & Mood; Appetite & Weight
Management (01:42:55) Sleep Deprivation & Looking Tired,
“Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros,
Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality
Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21)
Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31)
Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep
Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19)
Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02)
Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone &
Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But
Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews,
Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network
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