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 sponsorsAG1: https://drinkag1.com/huberman
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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) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
Protocols to Strengthen & Pain Proof Your Back
GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors
LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House
GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
Dr. David Yeager: How to Master Growth Mindset to Improve Performance
Coleman Ruiz: Overcoming Physical & Emotional Challenges
GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
Benefits & Risks of Peptide Therapeutics for Physical & Mental Health
Asi Wind: What Magic & Mind Reading Reveal About the Brain
LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne
Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path
Dr. Cal Newport: How to Enhance Focus and Improve Productivity
How Placebo Effects Work to Change Our Biology & Psychology
AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More
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