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

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
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