In this Huberman Lab Essentials episode my guest is <a href="https://www.sleepdiplomat.com">Dr. Matt Walker, PhD</a>, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of <a href="https://www.sleepdiplomat.com/podcast">The Matt Walker Podcast</a>, which focuses on the science and impact of sleep.
We explore the importance of <a href="https://www.hubermanlab.com/topics/sleep-hygiene">sleep</a> 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 <a href="https://www.hubermanlab.com/episode/essentials-the-science-practice-of-perfecting-your-sleep">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a>
ROKA: <a href="https://roka.com/huberman">https://roka.com/huberman</a>
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 
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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