Huberman Lab

GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

Apr 10, 2024

02:42:54

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Dr. Matthew Walker discusses tools for better sleep including temperature, light, caffeine, nutrition, and medications. He shares strategies for coping with poor sleep, wind-down routines, and building sleep confidence. The episode also explores napping, caffeine, and advanced techniques for optimizing sleep. Recommended for improving daytime mood, energy, performance, and overall health.

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Podcast summary created with Snipd AI

Quick takeaways

Cannabis consumption can aid in falling asleep but may lead to tolerance and REM sleep suppression.

Alcohol initially induces sleep but fragments sleep patterns, impacting deep restorative sleep phases.

Meal timing and composition influence sleep quality, with individual responses varying based on genetic factors.

Establishing a consistent sleep schedule and optimizing sleep environment contribute to better sleep hygiene.

Innovative tools like brain stimulation and acoustic techniques can enhance deep sleep and memory consolidation.

Acoustic stimulation and rocking motion have shown positive effects on sleep by enhancing specific sleep stages.

Deep dives

Cannabis and Sleep

Consuming cannabis, particularly THC and CBD, is a common practice with varying legal status across different regions. Many individuals use cannabis to relax, reduce anxiety, and improve sleep quality. Cannabis consumption, whether through smoking, edibles, or tinctures, has a sedative effect, aiding in falling asleep. In research studies, improved sleep is often cited as a top motivational reason for using cannabis, along with experiencing the high associated with it.

Breaking the association between bed and wakefulness

02:00

The importance of dimming lights and creating darkness for better sleep

02:20

The Quirky Tip for Falling Asleep Faster

01:28

Sleep Methods for Managing Late-Night Ruminations. Meditation.

02:41

Introduction

6min

Optimizing Sleep Through Light and Behavior

29min

Sleep Challenges and Nutritional Support

2min

Alcohol's Disruption of REM Sleep

13min

The Impact of Caffeine Consumption on Sleep Quality

11min

Balancing Sleep Sacrifice with Real-life Demands & Nutritional Analysis Sponsorship

2min

Cannabis, THC, and CBD Effects on Sleep

9min

Strategies for Better Sleep Quality Discussed

2min

Optimizing Sleep Quality Through Lifestyle Choices

28min

10.

Enhancing Sleep Through Advanced Tools

29min

11.

Enhancing Sleep Quality with Acoustic Stimulation and Body Movement

14min

12.

Optimizing REM Sleep through Temperature Regulation and Medication

17min

13.

Support, Supplements, and Newsletter Promotions for Sleep Improvement

2min

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.

We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.

Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”

We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.

This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.

The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

WHOOP: https://join.whoop.com/huberman

Waking Up: https://wakingup.com/huberman

InsideTracker: https://insidetracker.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Improving Sleep

(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up

(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light

(00:12:05) Light, Day & Night; Cortisol, Insomnia

(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine

(00:26:05) Sleep Association, Bed vs. Sofa

(00:29:43) Tool: Falling Asleep; Meditation, Breathing

(00:35:23) Sponsor: AG1

(00:36:37) Alcohol & Sleep Disruption

(00:40:01) Food & Sleep, Carbs, Melatonin

(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking

(00:55:52) Caffeine Metabolism & Sleep, Individual Variation

(01:01:19) Sponsor: InsideTracker

(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal

(01:12:03) Sleep Hygiene Basics

(01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”

(01:20:23) Tool: Sleep Deprivation & Exercise

(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence

(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones

(01:41:29) Advanced Sleep Optimization, Electric Manipulation

(01:50:07) Temperature Manipulation, Elderly, Insomnia

(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna

(02:04:36) Acoustic Stimulation, White Noise, Pink Noise

(02:13:30) Rocking & Sleep, Body Position

(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications

(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia

(02:34:12) Acetylcholine, Serotonin, Peptides; Balance

(02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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Huberman Lab

GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Cannabis and Sleep

Caffeine and Sleep

Alcohol and Sleep

Diet and Sleep

Effect of THC on Sleep Patterns

Withdrawal Effects and Insomnia from THC

Benefits and Considerations of CBD for Sleep

Healthier Sleep Habits and Recommendations

Unconventional Strategies for Sleep Improvement

Advanced Sleep Enhancement Tools

Closing Remarks on Sleep Optimization

Acoustic Stimulation and White Noise Impact on Sleep

Rocking Motion and Sleep Enhancement

Breaking the association between bed and wakefulness

The importance of dimming lights and creating darkness for better sleep

The Quirky Tip for Falling Asleep Faster

Sleep Methods for Managing Late-Night Ruminations. Meditation.

Thank you to our sponsors

Timestamps

Get the Snipd
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Huberman Lab

GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Cannabis and Sleep

Caffeine and Sleep

Alcohol and Sleep

Diet and Sleep

Effect of THC on Sleep Patterns

Withdrawal Effects and Insomnia from THC

Benefits and Considerations of CBD for Sleep

Healthier Sleep Habits and Recommendations

Unconventional Strategies for Sleep Improvement

Advanced Sleep Enhancement Tools

Closing Remarks on Sleep Optimization

Acoustic Stimulation and White Noise Impact on Sleep

Rocking Motion and Sleep Enhancement

Breaking the association between bed and wakefulness

The importance of dimming lights and creating darkness for better sleep

The Quirky Tip for Falling Asleep Faster

Sleep Methods for Managing Late-Night Ruminations. Meditation.

Thank you to our sponsors

Timestamps

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