Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
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.
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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 Podcast, Reviews & Support
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