Huberman Lab
Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
Aug 2, 2021
In this discussion, Dr. Matt Walker, a renowned Professor of Neuroscience and Psychology and founder of the Center for Human Sleep Science, dives deep into the biology of sleep. He uncovers how various factors, from sunlight exposure to caffeine and alcohol, affect sleep quality. The conversation also highlights the critical role of REM sleep in emotional health and longevity. Plus, Dr. Walker shares practical tips for enhancing sleep quality, including the benefits of napping and natural supplements like magnesium.
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.
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.
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