Episode
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
3:06:05
Published: Mon Aug 02 2021
Description
In this episode, my guest is Dr. Matt Walker, 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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Matt Walker (00:02:16) Sponsors: AG1, LMNT, Thesis, Momentous (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 Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
The podcast explores the benefits of good sleep, the role it plays in our overall health, and offers tips on how to improve your sleep quality.
00:00 - 06:58 (06:58)
Summary
The podcast explores the benefits of good sleep, the role it plays in our overall health, and offers tips on how to improve your sleep quality.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
REM sleep is a distinct stage of sleep where the brainwave activity can be measured, and the body becomes paralyzed.
06:58 - 17:57 (10:58)
Summary
REM sleep is a distinct stage of sleep where the brainwave activity can be measured, and the body becomes paralyzed. During REM sleep, a person experiences dream sleep and is physically locked inside their body.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
In this podcast, the speaker explains the different stages of non-REM sleep, including a decrease in frequency of brain waves as one moves from light non-REM sleep to deep non-REM sleep, and a shift in the balance of sleep stages throughout the night.
17:57 - 24:31 (06:34)
Summary
In this podcast, the speaker explains the different stages of non-REM sleep, including a decrease in frequency of brain waves as one moves from light non-REM sleep to deep non-REM sleep, and a shift in the balance of sleep stages throughout the night.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The first couple of hours of sleep are crucial for deep sleep, which can impact your overall sleep quality.
24:31 - 31:49 (07:17)
Summary
The first couple of hours of sleep are crucial for deep sleep, which can impact your overall sleep quality. Missing out on slow-wave sleep can have negative impacts on your health.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Sleep is essential for our survival, and it has fought through every step of the evolutionary path.
31:49 - 44:48 (12:59)
Summary
Sleep is essential for our survival, and it has fought through every step of the evolutionary path. Quality sleep is just as important as quantity, and fragmented sleep is normal.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The speaker discusses the importance of timing exercise with circadian light exposure, rather than just trying to get a good workout, to improve sleep efficiency.
44:48 - 52:15 (07:26)
Summary
The speaker discusses the importance of timing exercise with circadian light exposure, rather than just trying to get a good workout, to improve sleep efficiency. They also emphasize the potency of natural sunlight in comparison to indoor lighting.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Caffeine works by latching onto adenosine receptors in the brain, blocking the communication of adenosine which tells the brain how long the body has been awake.
52:15 - 1:01:09 (08:53)
Summary
Caffeine works by latching onto adenosine receptors in the brain, blocking the communication of adenosine which tells the brain how long the body has been awake. This creates a feeling of alertness, but once the caffeine wears off, the body is hit with a surge of adenosine that has been building up, leading to the feeling of a "crash".
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The consumption of caffeine and alcohol can disrupt the depth and restorative qualities of sleep, leading to a dependence on these substances to regulate sleep cycles.
1:01:09 - 1:08:25 (07:16)
Summary
The consumption of caffeine and alcohol can disrupt the depth and restorative qualities of sleep, leading to a dependence on these substances to regulate sleep cycles.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Alcohol is often used as a sleep aid, but in reality, it sedates the cortex and disrupts the quality of sleep.
1:08:25 - 1:13:46 (05:20)
Summary
Alcohol is often used as a sleep aid, but in reality, it sedates the cortex and disrupts the quality of sleep. Drinking before bedtime causes fragmented and non-continuous sleep, leading to a lack of restful sleep the following day.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Inadequate REM sleep can lead to a significant reduction in growth hormone release, a hormone that recharges the body, according to the Sleep Center.
1:13:46 - 1:19:59 (06:13)
Summary
Inadequate REM sleep can lead to a significant reduction in growth hormone release, a hormone that recharges the body, according to the Sleep Center. Moreover, decreased REM sleep is associated with emotional instability and sleep is abnormal in all major psychiatric disorders.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The speaker discusses the balance between enjoying life and maintaining good health, despite the consequences of certain choices on blood glucose levels and other biomarkers.
1:19:59 - 1:25:36 (05:37)
Summary
The speaker discusses the balance between enjoying life and maintaining good health, despite the consequences of certain choices on blood glucose levels and other biomarkers.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Lack of REM sleep caused by alcohol consumption leads to an intensified REM rebound effect in the early morning.
1:25:36 - 1:30:59 (05:22)
Summary
Lack of REM sleep caused by alcohol consumption leads to an intensified REM rebound effect in the early morning. Marijuana can disrupt the architecture of sleep, causing users to remember fewer dreams.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Low-dose CBD can promote wakefulness while higher doses can lead to sleepiness, but THC can reduce REM sleep and cause drowsiness the next day, making it unsuitable for regular use.
1:30:59 - 1:36:52 (05:53)
Summary
Low-dose CBD can promote wakefulness while higher doses can lead to sleepiness, but THC can reduce REM sleep and cause drowsiness the next day, making it unsuitable for regular use. CBD can enhance the architecture and quality of sleep if used at the appropriate times and in the correct amounts.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Melatonin is a hormone produced endogenously in the body, which signals the brain and body that it's time to sleep.
1:36:52 - 1:45:43 (08:50)
Summary
Melatonin is a hormone produced endogenously in the body, which signals the brain and body that it's time to sleep. As the brake pedal of light fades with dusk, the body eases off and releases melatonin to promote restful sleep.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The normal night's release of melatonin is far lower than the supplements that can be bought in pharmacies, which range from one milligram to 12 or even 20 milligrams.
1:45:43 - 1:52:07 (06:23)
Summary
The normal night's release of melatonin is far lower than the supplements that can be bought in pharmacies, which range from one milligram to 12 or even 20 milligrams. Supplementary levels of melatonin can be supra-physiological and therefore raise concerns.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
While magnesium supplementation has been shown to improve sleep in certain groups, it's important to keep overall health in mind when taking supplements.
1:52:07 - 1:59:30 (07:22)
Summary
While magnesium supplementation has been shown to improve sleep in certain groups, it's important to keep overall health in mind when taking supplements. One study found that low levels of magnesium could contribute to sleep problems, but it's important to note that the effectiveness of magnesium supplementation varies depending on age and gender.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The speaker discusses a study proving that tart cherries can promote more sleep and a net sum benefit of total amount of sleep.
1:59:30 - 2:10:09 (10:39)
Summary
The speaker discusses a study proving that tart cherries can promote more sleep and a net sum benefit of total amount of sleep. Meanwhile, another study on valerian yielded no significant results despite testing over 25 metrics.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The podcast discusses the scientific mechanisms and studies behind how certain foods help improve sleep, specifically focusing on the role of the GABA system in the brain and the sleep benefits of tart cherries and kiwi fruit.
2:10:09 - 2:21:17 (11:07)
Summary
The podcast discusses the scientific mechanisms and studies behind how certain foods help improve sleep, specifically focusing on the role of the GABA system in the brain and the sleep benefits of tart cherries and kiwi fruit. The episode also explores the potential negative effects of artificially manipulating neurotransmitters like serotonin to improve sleep.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Sleep is crucial for the brain to clear out adenosine, a chemical compound that can lead to poor quality sleep if levels are not decreased.
2:21:17 - 2:33:10 (11:52)
Summary
Sleep is crucial for the brain to clear out adenosine, a chemical compound that can lead to poor quality sleep if levels are not decreased. While napping can be beneficial for those who do not struggle with sleep, it can exacerbate sleep problems for some people who already struggle with getting a good night's rest.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Studies show that having a loving and intimate relationship with a partner can lead to hormonal benefits, resulting in sleep promotion, but the same may not be true for masturbation alone.
2:33:10 - 2:41:37 (08:27)
Summary
Studies show that having a loving and intimate relationship with a partner can lead to hormonal benefits, resulting in sleep promotion, but the same may not be true for masturbation alone. Research is ongoing to understand the connection between sex, orgasm, and sleep quality.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
Inadequate or poor quality of sleep can reduce healthy levels of sex hormones like testosterone and estrogen in males and females.
2:41:37 - 2:49:33 (07:55)
Summary
Inadequate or poor quality of sleep can reduce healthy levels of sex hormones like testosterone and estrogen in males and females. Healthy and consensual sex can increase sex hormone levels towards healthy ranges and women sleeping more increases their interest in becoming sexually intimate with their partners.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
This podcast discusses tips for dealing with insomnia, including not thinking about it too much, not sleeping in or using caffeine to make up for lost sleep and avoiding naps.
2:49:33 - 2:57:42 (08:08)
Summary
This podcast discusses tips for dealing with insomnia, including not thinking about it too much, not sleeping in or using caffeine to make up for lost sleep and avoiding naps.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
In this podcast episode, sleep researcher and neurologist Dr. Matthew Walker talks about the importance of sleep, the effects of technology on sleep, and the benefits of getting a good night's rest.
2:57:42 - 3:03:07 (05:25)
Summary
In this podcast episode, sleep researcher and neurologist Dr. Matthew Walker talks about the importance of sleep, the effects of technology on sleep, and the benefits of getting a good night's rest.
EpisodeDr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
PodcastHuberman Lab
The speaker discusses their preference for short form podcasts and the potential they have for providing valuable information to listeners.
3:03:07 - 3:05:57 (02:49)
Summary
The speaker discusses their preference for short form podcasts and the potential they have for providing valuable information to listeners. An ad for Momentous supplements is mentioned towards the end.