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. <h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman">https://insidetracker.com/huberman</a>Thesis: <a href="https://takethesis.com/huberman">https://takethesis.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/pages/huberman?irclickid=y34ypYQ0vxyIWDCTfRQmEXIuUkD1Ob10U0Gk180&irgwc=1&nb_platform=impact&nb_adid=1318412&nb_cid=15826&nb_pid=3406974&nb_aname=Podcast+Link&nb_atype=TEXT_LINK&nb_asize=&nb_product_sku=&nb_partner_name=Huberman+Lab&nb_mtype=mediapartner&nb_partner_shared_id=&utm_source=Huberman+Lab&utm_medium=affiliate&utm_content=3406974&utm_campaign=15826&_ga=undefined">https://www.livemomentous.com/huberman</a> For the full show notes, visit <a href="https://hubermanlab.com/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep/">hubermanlab.com</a><h2>Timestamps</h2>(00:00:00) Introducing Dr. Matt Walker(00:02:00) Sponsors(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 & SupportTitle Card Photo Credit: <a href="https://www.blabacphoto.com/">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/">Disclaimer</a>

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Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31

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