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Huberman Lab
Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
Aug 2, 2021
03:03:29
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Quick takeaways
- Caffeine can disrupt sleep depth and architecture even if a person sleeps for a long duration.
- Melatonin supplementation in healthy adults may have limited benefits as a sleep aid.
- The evidence for magnesium supplementation as a sleep aid in healthy adults is inconclusive.
- Valerian root supplements may not provide significant sleep benefits.
- Optimizing sleep requires maintaining good sleep hygiene and consistency in bedtime and wake-up time.
Deep dives
The Role of Caffeine in Sleepiness
Caffeine blocks adenosine receptors in the brain, preventing sleepiness signals from being activated and increasing dopamine levels. However, when caffeine is metabolized and removed from the system, there is a crash effect, where a surge of accumulated adenosine creates a strong sense of sleepiness. The crash can disrupt the depth and architecture of sleep, even if a person manages to sleep for a long duration.
The Influence of Caffeine Timing on Sleep
Caffeine has a half-life of 5 to 6 hours and can vary due to individual genetic factors. It competes with adenosine to block adenosine receptors, but as its effect wears off, the accumulated adenosine in the brain causes a crash. Therefore, drinking caffeine too close to bedtime can disrupt sleep, affecting sleep depth and architecture, even if a person sleeps for a long duration.
Melatonin supplementation in healthy adults
Melatonin supplementation in healthy adults does not seem to be particularly helpful as a sleep aid. Several studies have shown limited benefits, with only slight increases in total sleep time and sleep efficiency. The optimal doses for sleep benefits in healthy adults are low, between 0.1 and 0.3 milligrams of melatonin. It is important to note that melatonin supplements in the market often exceed these optimal doses and may be unnecessary or even potentially risky.
Magnesium supplementation and sleep
The evidence for magnesium supplementation as a sleep aid in healthy adults is inconclusive. Studies show mixed results, with some indicating no sleep benefits and others suggesting potential improvement in sleep quality. More research, specifically focused on magnesium forms like magnesium bisglycinate and magnesium threonate, is needed to better understand their effects on sleep and their ability to cross the blood-brain barrier.
Valerian root, tart cherry, and kiwi as sleep aids
Valerian root supplements do not seem to provide significant sleep benefits, according to several studies. Valerian root may not be more effective than a placebo for improving sleep quality. Tart cherry and kiwi fruit have shown some potential sleep benefits in limited studies, with tart cherry juice reducing time awake at night and increasing sleep time in some individuals. However, more research is needed to confirm their efficacy and determine optimal doses and delivery methods.
Considerations for sleep aids
When considering sleep aids, it is important to proceed with caution and consult with a healthcare professional. While some supplements may offer sleep benefits for certain individuals, the evidence supporting their effectiveness is limited or mixed. Additionally, purity, concentration, and product labeling can vary significantly, making it crucial to choose reputable brands and follow recommended dosages. It is essential to prioritize overall health and well-being when selecting sleep aids and to discuss any concerns or potential interactions with a healthcare provider.
Importance of Sleep Hygiene and Consistency
To optimize sleep, it is important to maintain good sleep hygiene and consistency in bedtime and wake-up time. Avoid sleeping in, napping during the day, consuming extra caffeine, or going to bed earlier than usual after a bad night of sleep. Instead, stick to a regular sleep schedule and create a wind-down routine to signal the body for sleep. Remove all clock faces from the bedroom to avoid checking the time, as it can cause unnecessary anxiety and make falling asleep more difficult.
Unconventional Tips for Better Sleep
Some unconventional tips for better sleep include avoiding counting sheep, which can worsen sleep, and instead taking a mental walk in nature or visualizing a peaceful environment. Writing down worries or concerns in a worry journal prior to bedtime can help clear the mind. Additionally, removing all clock faces from the bedroom, including phones, can reduce anxiety associated with knowing the time during the night and improve the overall sleep experience.
Sleep and Sexual Behavior
Sexual activity, including with a partner or through masturbation, has been associated with improved sleep quality and increased interest in becoming sexually intimate. Hormones such as oxytocin and prolactin released during sexual activity can promote relaxation and sleepiness. Additionally, healthy sexual behavior has been linked to improving relationships and reducing relationship conflicts. Sleep disruption can negatively impact sex hormones, menstrual cycles in women, and overall relationship satisfaction.
Exploring the Impact of Sleep on Health and Physiology
Sleep has a profound impact on various aspects of health and physiology. Poor sleep can lead to decreased levels of sex hormones, menstrual cycle disruption, reduced interest in sex, and increased relationship conflicts. Adequate sleep, wind-down routines, and removing clock faces from the bedroom can help improve sleep quality. Managing stress, avoiding excessive screen time before bed, and keeping a worry journal can also contribute to better sleep. It is essential to prioritize sleep as a fundamental aspect of overall well-being.
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
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Matt Walker
(00:02:16) Sponsors: AG1, LMNT
(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
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