Essentials: The Science & Practice of Perfecting Your Sleep

In this Huberman Lab Essentials episode my guest is Dr. Matt
Walker, PhD, Professor of Neuroscience and Psychology at the
University of California, Berkeley and host of The Matt Walker
Podcast, which focuses on the science and impact of sleep. We
explore the importance of sleep and how its nightly structure,
including REM and non-REM stages, helps rejuvenate the mind and
body. We also discuss how caffeine, alcohol, cannabis and melatonin
supplements affect your ability to fall asleep and overall sleep
quality. Additionally, Matt highlights the benefits of naps and
shares a variety of unconventional tips to promote healthier, more
restorative sleep. Read the episode show notes at hubermanlab.com.
Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight
Sleep: https://eightsleep.com/huberman ROKA:
https://roka.com/huberman Timestamps 00:00:00 Matt Walker, Sleep
00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis
00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones 00:07:08
Sponsor: Eight Sleep 00:08:54 Nighttime Waking Up, Fragmented Sleep
00:11:05 Sunlight Exposure & Sleep 00:12:28 Caffeine &
Sleep Effects, Tool: Timing Caffeine 00:15:27 Alcohol & Sleep
Effects 00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams
00:20:24 Sponsor: ROKA 00:22:12 Melatonin, Supplementation?, Dose
00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy
(CBT) & Sleep 00:30:36 Naps, Benefits, Insomnia, Tool: Nap
Length 00:34:07 Sponsor: AG1 00:35:44 Sleep Tips, Tools: “Do
Nothing”; Winddown Routine; Worry Journal; Clocks 00:39:56
Acknowledgments Disclaimer & Disclosures Learn more about your
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