Huberman Lab Essentials: The Science & Practice of Perfecting Your Sleep
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Jun 12, 2025 
Matt Walker, a Professor of Neuroscience and Psychology at UC Berkeley and sleep expert, delves into the fascinating science of sleep. He discusses the pivotal stages of REM and non-REM sleep, revealing their crucial roles in rejuvenating the mind and body. The impact of caffeine, alcohol, and cannabis on sleep quality is explored, alongside the benefits of strategic napping. Walker shares unconventional tips to enhance sleep, emphasizing the importance of light exposure and behavioral adjustments over supplementation for better rest.
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Sleep Cycles and Functions
- Sleep involves a complex cycle of non-REM and REM stages occurring roughly every 90 minutes.
- Early night favors deep non-REM sleep, while late night has more REM, each serving different restorative functions.
Normal Night Waking Advice
- Waking briefly during the night is normal and usually not harmful.
- Issues arise if it takes over 20 minutes to fall back asleep or if waking happens frequently, leading to fragmented sleep.
Daylight Exposure for Sleep
- Get at least 30 to 40 minutes of natural daylight early in the day to improve sleep quality.
- Increased daylight exposure boosts total sleep time and sleep efficiency significantly.