Andrew Huberman introduces the All About Sleep series and discusses the importance of optimizing sleep for mental and physical health.

Introduction to All About Sleep Series

Dr. Matthew Walker discusses the importance of light, temperature, and regularity in optimizing the sleep environment, along with the impact of alcohol, caffeine, and cannabis on sleep.

Optimizing Sleep Environment

Explore unconventional methods to shift focus away from anxiety and stress before sleep.

Unconventional Sleep Advice

Discuss the impact of reflection and rumination on sleep, and the need to shift focus away from negative thoughts.

Reflection and Rumination

Examine the benefits of meditation and breathing techniques to redirect focus and reduce anxiety before sleep.

Meditation and Breathing Techniques

Highlight the importance of addressing sleep disorders before optimizing sleep quality.

Sleep Disorders and Solutions

Acknowledge the prevalence of sleep challenges and the need for effective sleep solutions.

Challenges with Sleep

Discuss the relationship between food intake and sleep quality, including timing and macronutrients.

Nutritional Impact on Sleep

Examine the direct and indirect effects of alcohol on sleep, and the impact of alcohol consumption on sleep quality.

Alcohol and Sleep Disruptions

Explore the metabolism of caffeine, its impact on sleep, and the variations in caffeine metabolism among individuals.

Caffeine Metabolism and Sleep

Discussion on genetic tests, sensitivity to caffeine, and its effects on sleep.

Genetic Tests and Sensitivity

Exploring the impact of caffeine on sleep, particularly in high-pressure situations.

Caffeine and Sleep Sacrifice

Introduction to InsideTracker, a personalized nutrition platform, and its benefits for health goals.

Sponsor Acknowledgment: InsideTracker

Discussion on the use of THC, CBD, and cannabis for sleep and its effects.

THC, CBD, and Cannabis

Detailed explanation of the effects of THC on sleep and the associated risks.

Effects of THC on Sleep

Exploring the potential benefits of CBD on sleep and its mechanisms.

CBD and Sleep Benefits

Discussion on various sleep hygiene factors and their impact on sleep quality.

Sleep Hygiene Factors

Recommendation to do nothing after a bad night of sleep to maintain sleep consistency.

Unconventional Sleep Enhancement: Do Nothing

Explanation of the bedtime rescheduling technique to improve sleep efficiency.

Unconventional Sleep Enhancement: Bedtime Rescheduling

Techniques for retraining the brain to regain confidence in sleep and control over sleep.

Retraining the Brain for Better Sleep

Importance of motivation and high-touch support for individuals undergoing sleep restriction therapy.

Motivation for Better Sleep

Challenges and benefits of sleep restriction therapy for improving sleep quality.

Sleep Restriction Therapy

The impact of constraints and deadlines on productivity and the analogy to sleep control.

Importance of Constraints and Deadlines

Importance of a wind down routine and the misconception of immediate sleep onset.

Wind Down Routine

The analogy of decelerating to stop and its relevance to the process of falling asleep.

Deceleration for Better Sleep

The use of mental walks as an alternative to counting sheep and its effectiveness in promoting faster sleep onset.

Mental Walk for Sleep

Speculation on the role of procedural memory in mental walks and its potential impact on sleep onset.

Procedural Memory and Sleep

The negative impact of clock faces on sleep and the recommendation to remove them from the bedroom.

Removing Clock Faces

The impact of anticipatory anxiety and phone use on sleep quality and depth of deep sleep.

Anticipatory Anxiety and Phone Use

The use of transcranial direct current stimulation to enhance deep sleep and memory benefits.

Electrical Brain Stimulation

The relationship between temperature and sleep, and the use of thermal manipulation to accelerate sleep onset and improve deep sleep.

Thermal Manipulation of Sleep

Exploring the thermal benefits of bathing, including the impact on deep sleep and falling asleep faster.

Thermal Benefits of Bathing

Discussion of studies demonstrating the impact of bathing on deep sleep and sleep onset, with a focus on bath duration and temperature.

Bathing and Sleep Studies

Personal experiences with sauna and cold plunge, and their effects on sleep and waking up.

Sauna and Cold Plunge

Discussion of sauna use before bed, its impact on hydration, and the challenges of finding a sauna near bedtime.

Sauna and Dehydration

Exploration of foot warming technology and the potential for developing portable socks for warming the feet before sleep.

Foot Warming Technology

Discussion of auditory stimulation and its impact on deep sleep and sleep spindles, including studies on acoustic tones and metronome-like stimulation.

Auditory Stimulation

Evaluation of white noise machines and pink noise, including their effects on sleep and the context-dependent nature of their benefits.

White Noise and Pink Noise

Exploration of kinesthetic stimulation, including the impact of body movement and rocking on sleep onset and deep sleep.

Kinesthetic Stimulation

Discussion of the influence of thermal neutrality on REM sleep and the potential for enhancing REM sleep through thermal regulation.

Thermal Influence on REM Sleep

Introduction of dual-orexin receptor antagonists (DORAs) and their potential impact on REM sleep, wakefulness, and feeding behaviors.

New Class of Sleep Medications

Excessive daytime sleepiness and the role of orexin in regulating wakefulness.

The Role of Orexin in Sleep Disorders

Developing drugs to address excessive wakefulness at night and the relevance of orexin in insomnia.

Developing Drugs for Sleep Disorders

The effects of Dora drugs on improving sleep, including REM sleep, and the role of acetylcholine in REM sleep.

Effects of Dora Drugs on Sleep

The potential impact of cholinergic agents on sleep, including the balance between REM sleep and deep non-REM sleep.

Cholinergic Agents and Sleep

Considerations for using pharmacological and supplement-based methods to improve sleep, and the potential trade-offs involved.

Pharmacological and Supplement-Based Sleep Enhancement

A glimpse into the future of sleep enhancement technology and the potential impact on sleep stages.

Future of Sleep Enhancement Technology

**Advanced Tools for Sleep Enhancement**

In our continued conversation with Dr. Matthew Walker, we explored advanced tools for sleep enhancement. Here's what you need to know:

1. **Electrical Brain Stimulation**: Dr. Walker discussed the use of transcranial direct current stimulation to manipulate the brain's electrical activity. This method has shown promising results in boosting deep sleep brainwaves and enhancing memory benefits.

2. **Acoustic Stimulation**: Another method for sleep enhancement involves acoustic stimulation of sleep. This approach has been shown to have positive effects on deep sleep brainwaves and sleep spindles, contributing to improved sleep quality.

3. **Thermal Manipulation**: Thermal regulation plays a crucial role in sleep. By manipulating temperature, researchers have been able to accelerate the onset of sleep, increase the amount of deep sleep, and reduce the probability of waking up during the night, especially in older adults.

4. **Kinesthetic Manipulation**: Movement-based stimulation has also been explored as a method for enhancing sleep. While this approach is still being studied, it shows potential for improving sleep quality through physical movement.

5. **Auditory Stimulation**: Dr. Walker shared new insights on auditory stimulation, using acoustic tones at a sub-awakening threshold, which has shown promising results in boosting deep sleep brainwaves and sleep spindles.

By understanding and utilizing these advanced tools for sleep enhancement, individuals can explore new avenues for optimizing their sleep.

**Special Offers from Our Sponsors**

We'd like to thank our sponsors for supporting today's podcast:

- Helix Sleep: Customized mattresses and pillows designed to meet your unique sleep needs. Visit helixsleep.com/huberman for up to $350 off any mattress order and 2 free pillows.
- Whoop: A fitness wearable device that provides real-time feedback on training and sleep. Join.whoop.com/huberman for your first month free.
- Waking Up: A meditation app with a variety of meditations and deep rest protocols. Visit wakingup.com/huberman for a free 30-day trial.

These sponsors offer valuable resources to support your sleep and overall health.

**Caffeine and Sleep: Understanding the Impact**

Dr. Walker provided valuable insights into the impact of caffeine on sleep. Here's what you need to know:

- Caffeine has a half-life of about 5 to 6 hours, meaning that after 5 to 6 hours, about 50% of that caffeine is still circulating in your bloodstream and brain.
- Consuming caffeine in the afternoon, especially close to bedtime, can disrupt deep non-REM sleep, leading to more shallow sleep and frequent awakenings during the night.
- Individual variations in caffeine metabolism, determined by the CYP1A2 gene, can affect how quickly or slowly caffeine is processed in the body.

Based on this information, it's important to be mindful of your caffeine intake, especially in the afternoon and evening, to support better sleep quality.

**THC, CBD, and Sleep**

Dr. Walker also discussed the effects of THC and CBD on sleep. Here's a summary of his insights:

- THC can help you fall asleep faster, but it can lead to tolerance, dependency, and disruption of REM sleep.
- CBD may have some sleep-promoting benefits, but the dosage is critical, with lower doses potentially being wake-promoting.
- More research is needed to fully understand the impact of CBD on sleep, but it shows promise as a potential sleep aid.

Understanding the effects of THC and CBD on sleep can help you make informed decisions about their use.

**New Insights: Kinesthetic Manipulation**

Dr. Walker shared new insights on kinesthetic manipulation for sleep enhancement. Here's what you need to know:

- Kinesthetic manipulation, such as rocking motion, has been found to accelerate the onset of sleep, increase the amount of deep sleep, and improve memory benefits.

These emerging methods offer new avenues for enhancing sleep quality and overall well-being.

**Conclusion**

Optimizing your sleep involves a combination of conventional and unconventional strategies, as well as advanced tools for sleep enhancement. By implementing these tips and techniques, you can take proactive steps towards enhancing your sleep and overall well-being.

Stay tuned for more insights and information on sleep optimization in our upcoming episodes. Thank you for joining us on this journey to better sleep.

*Disclaimer: The information provided in this newsletter is for educational purposes only and should not replace the advice of a healthcare professional. Always consult with a qualified healthcare provider for personalized guidance on sleep and health-related concerns.*

"Unlock Better Sleep with Advanced Tools and Expert Insights"

Quality, Quantity, Regularity, Temperature

Go to bed at the same time and wake up at the same time

Walk it out and do not stay in bed for long periods of time awake

Eating 2 hours before bed does not harm sleep on average

Eating 3-4 hours before bed is best for sleep quality

Eating 90 minutes before sleep onset is ideal for sleep improvement

Eating close to 45 minutes before sleep onset does not affect sleep

It can lead to hypomania and sleep challenges

Cognitive behavioral therapy for insomnia

Decreased deep sleep and waking up before the alarm

Increased deep sleep and better memory retention

Improved REM sleep and reduced sleep spindles

Temperature, getting out of bed when you can't sleep, auditory stimulation, kinesthetic

Light, dark, temperature, getting out of bed when you can't sleep

Cannabis, unconventional protocols, electrical protocol, brain stimulation

Alcohol, food, caffeine, unconventional protocols, electrical protocol

Subscribing to the podcast on Spotify and Apple

Leaving a five-star review on Spotify and Apple

Checking out the sponsors at the beginning and throughout the episode

On the Huberman Lab website, under the menu tab and newsletter section

On social media platforms such as Instagram, LinkedIn, Facebook

On the podcast summaries and protocols in the form of brief PDFs

By subscribing to the Neural Network YouTube channel

- Andrew Huberman and Dr. Matthew Walker discuss sleep do's and don'ts in the Huberman Lab guest series
- They focus on using light, absence of light, and temperature to regulate sleep
- They also discuss how alcohol, caffeine, and cannabis impact sleep
- They mention various tools available to improve sleep
- The episode is essential for anyone trying to optimize their sleep
- The podcast is separate from Andrew Huberman's teaching and research roles at Stanford
- The episode is sponsored by Helix Sleep, Whoop, and Waking Up
- Helix Sleep offers customized mattresses and pillows
- Whoop is a fitness wearable device that tracks daily activity and sleep
- Waking Up is a meditation app with different meditations and yoga nidra protocols
- They discuss sleep hygiene and the importance of regularity and darkness
- They suggest going to bed and waking up at the same time every day
- They recommend dimming lights and using deep orange or red light before bed
- They emphasize the importance of darkness to release melatonin for sleep
- They also mention the use of blackout in case of sleep difficulties.

- Darkness at night signals the brain to release melatonin, promoting sleep
- Morning light exposure increases cortisol levels, improving mood and alertness
- Bright light early in the day is needed to wake up the system, while minimal light in the evening can disrupt circadian rhythm
- Temperature should be kept cool, dropping core body temperature by 2-3 degrees Fahrenheit to promote sleep

- Wear thick socks and use a hot water bottle to keep warm in bed
- Don't stay in bed awake for long periods of time, get up after 20-25 minutes if you can't sleep
- Be mindful of alcohol and caffeine intake, as they can disrupt sleep
- Change the environment or location of sleep if struggling to fall asleep
- Break the association of wakefulness in bed by getting up and doing something else if unable to sleep

- The speaker discusses unconventional sleep advice, suggesting that focusing on meditation, breathing methods, or other activities can help calm the mind and improve sleep
- He emphasizes the importance of addressing potential sleep disorders before trying to optimize sleep
- The impact of alcohol on sleep quality is also discussed, with the speaker advising against regular alcohol consumption for better sleep quality
- The speaker also mentions a sponsor, AG1, and their product for improving overall nutrition and health
- The negative effects of alcohol on sleep are discussed, with the speaker advising against regular alcohol consumption for better sleep quality

- The speaker advises against making a habit of eating close to bedtime multiple nights a week
- The relationship between food intake and sleep quality varies for individuals 
- Eating a high-sugar, low-protein diet can negatively impact sleep
- Eating carbohydrates in the evening may improve sleep quality for some people
- The timing of food intake may affect blood sugar levels and metabolic health
- There is not enough data to recommend a specific "sleep diet" for optimization
- Caffeine consumption is widespread and will be discussed in depth in another episode

- 90% of adults consume caffeinated beverages daily
- Switzerland has the highest caffeine consumption
- The speaker drinks black coffee and yerba mate in the early part of the day
- Caffeine intake should taper off in the early afternoon for optimal sleep
- Caffeine has a half-life of 5-6 hours, impacting sleep even 9-10 hours after consumption
- Evening caffeine consumption can reduce deep sleep by 15-20%

- The speed at which caffeine leaves the body is based on a gene called the CYP1A2 gene
- Genetic tests can determine a person's sensitivity to caffeine
- Late night coffee can affect sleep and should be avoided
- InsideTracker is a personalized nutrition platform that analyzes blood and DNA data
- THC helps with falling asleep but can lead to tolerance and dependency
- THC also blocks REM sleep, leading to intense dreams when usage is stopped
- CBD may have some sleep-promoting benefits, but the dosage is important as too little can be wake-promoting

Andrew Huberman and Dr. Matthew Walker discuss sleep do's and don'ts in the Huberman Lab guest series. They focus on using light, absence of light, and temperature to regulate sleep, as well as the impact of alcohol, caffeine, and cannabis. The episode covers various tools available to improve sleep and emphasizes the importance of sleep hygiene, regularity, and darkness. They also discuss unconventional sleep advice and the negative effects of alcohol and caffeine on sleep. The impact of food intake on sleep quality is also mentioned, along with the effects of caffeine consumption. Additionally, the use of THC and CBD for sleep is briefly discussed.

- CBD has favorable evidence for sleep promotion and anxiety reduction
- CBD may work indirectly by reducing anxiety and lowering body temperature
- THC/CBD disrupt sleep architecture and quality
- Recommendations for sleep hygiene include regularity, light/dark exposure, temperature control, and avoiding alcohol, caffeine, and large meals before bedtime
- After a bad night's sleep, it is advised to do nothing, avoid sleeping in later, going to bed earlier, over-caffeinating, or taking naps to avoid disrupting the sleep cycle.

- The speaker discusses the importance of getting a good night's sleep and the common tendency to try to compensate for lack of sleep with caffeine or naps.
- They mention a study that shows exercising in the morning can offset some of the negative effects of partial sleep deprivation on blood glucose regulation.
- The speaker recommends limiting time in bed as a strategy for improving sleep, using the analogy of making a thin crust pizza base to explain the concept.
- They explain the concept of sleep restriction therapy, where the amount of time spent in bed is limited in order to improve sleep efficiency.
- The speaker suggests doing sleep restriction therapy under supervision and explains the process of gradually adjusting bedtime to improve sleep quality.

- The piece discusses sleep restriction therapy or bedtime rescheduling as a method to retrain the brain for better sleep.
- The goal is to regain confidence in the ability to sleep and control sleep, rather than letting sleep control you.
- It emphasizes the importance of a wind-down routine and suggests avoiding counting sheep, but instead taking a mental walk in detail.
- Removing clock faces from the bedroom is recommended to reduce anxiety triggers and anticipatory anxiety related to phone use.

- Phone use before bed can cause anticipatory anxiety and affect sleep quality
- Advanced tools for sleep enhancement include electrical brain stimulation, acoustic stimulation, thermal manipulation, and movement-based stimulation
- Electrical brain stimulation, specifically transcranial direct current stimulation, has been shown to boost deep sleep brainwaves and memory benefits
- Closed loop stimulation, which measures and responds to individual brainwaves, provides more reliable benefits than generalized stimulation
- DIY devices for electrical brain stimulation are available for purchase online

- The speaker warns against buying sleep devices online and shares horror stories of misappropriated voltage and injuries.
- He discusses the relationship between temperature and sleep, and the use of thermal manipulation to improve sleep.
- Studies show that warming up to cool down helps to fall asleep, staying cool helps to stay asleep, and warming up helps to wake up.
- Manipulating temperature can accelerate the onset of sleep, increase deep sleep, and reduce waking up in older adults.
- Older adults have difficulty thermoregulating, which can affect their sleep quality.
- Insomnia patients have impaired thermoregulatory ability, which may contribute to their sleep problems.

- Warm baths and showers before bed can improve deep sleep and help people fall asleep faster
- Studies have shown that warm baths can increase deep sleep by almost 40 minutes
- Sauna and cold plunge can also be beneficial for sleep, but not right before bed
- There is ongoing research on using foot warming technology and auditory stimulation to improve sleep quality
- Auditory stimulation with slow frequency tones during the first 90 minutes of sleep can increase deep sleep, but continuous stimulation may inhibit natural deep sleep brain waves

- CBD has evidence for promoting sleep and reducing anxiety
- THC/CBD can disrupt sleep quality
- Recommendations for sleep hygiene include regularity, light/dark exposure, temperature control, and avoiding certain substances before bedtime
- It is advised to avoid compensating for lack of sleep with caffeine or naps
- Exercising in the morning can offset negative effects of partial sleep deprivation
- Limiting time in bed and using sleep restriction therapy can improve sleep efficiency
- Wind-down routines and avoiding phone use before bed are recommended for better sleep
- Advanced tools for sleep enhancement include electrical brain stimulation and thermal manipulation
- Studies show that manipulating temperature can improve sleep, especially for older adults and insomnia patients
- Warm baths before bed can improve deep sleep
- Ongoing research is exploring foot warming technology and auditory stimulation for sleep improvement.

- Deep sleep brain waves are an act of incredible neural coordination
- Epileptic seizures are an extreme version of mass coordinated propagated activity that is maladaptive and pathological
- The brain has stop gaps in place to prevent uncontrolled spread of electrical oscillations
- Acoustic stimulation and closed loop acoustic stimulation seem to provide benefits for sleep
- White noise machines have equivocal data on their effect on sleep
- Pink noise has been shown to increase total sleep time and enhance non-REM and REM sleep
- Rocking motion has been found to increase the speed of falling asleep, boost deep sleep, and improve memory
- Improvement in deep sleep or REM sleep may have benefits for mental and physical health, even if the specific benefits are not fully understood.

- The speaker discusses the importance of assessing all aspects of health before making conclusions about sleep improvement.
- They mention a study on mice that showed the importance of the lateral vestibular system in improving sleep.
- The speaker also talks about the role of proprioception in falling asleep and the potential impact of thermal regulation on REM sleep.
- They mention the limitations of classic sleep medications and the potential benefits of newer medications targeting orexin receptors.

- Narcolepsy patients have a deficit in the chemical orexin, which affects wakefulness and feeding behaviors
- Orexin acts as a "light switch" in the brain, and its deficiency in narcoleptic patients leads to excessive daytime sleepiness
- Medications that block orexin have been developed to treat insomnia by promoting naturalistic sleep and boosting REM sleep
- Taking precursors to acetylcholine, a neurotransmitter responsible for REM sleep, may have potential benefits but also risks of increasing arousal and disrupting sleep stages
- The use of peptides and growth hormone secretagogues can impact sleep stages, but the long-term effects are uncertain
- It is important to be cautious when using supplements or medications to improve sleep, as they may have unintended consequences on sleep quality and stages.

- The speaker thanks Dr. Matthew Walker for discussing various aspects of sleep hygiene and enhancement
- They discuss the cutting edge of sleep technology and monitoring
- They encourage listeners to subscribe to their YouTube channel and podcast on Spotify and Apple
- The speaker also promotes their sponsors and social media accounts
- They offer a free newsletter with podcast summaries and protocols for various topics
- The episode focused on sleep, and they thank the audience for their interest in science

- Deep sleep brain waves require incredible neural coordination
- Epileptic seizures are extreme mass coordinated activity, which is maladaptive
- Brain has stop gaps to prevent uncontrolled spread of electrical oscillations
- Acoustic and closed loop stimulation may benefit sleep
- White noise machines have equivocal effect on sleep
- Pink noise increases total sleep time and enhances non-REM and REM sleep
- Rocking motion improves falling asleep, boosts deep sleep, and memory
- Improvement in deep or REM sleep may benefit mental and physical health
- Assess all aspects of health before concluding sleep improvement
- Lateral vestibular system and proprioception impact sleep
- Classic sleep medications have limitations, new medications target orexin receptors
- Narcolepsy patients have deficit in orexin, affecting wakefulness
- Medications blocking orexin can promote naturalistic sleep and boost REM sleep
- Precursors to acetylcholine may have potential benefits but also risks
- Peptides and growth hormone secretagogues impact sleep stages, long-term effects uncertain
- Caution needed when using supplements or medications to improve sleep
- Speaker thanks Dr. Matthew Walker for discussing sleep hygiene and enhancement
- Cutting edge sleep technology and monitoring discussed
- Listeners encouraged to subscribe to YouTube channel and podcast
- Sponsors and social media accounts promoted
- Free newsletter with podcast summaries and protocols offered
- Episode focused on sleep, audience thanked for interest in science

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 the full show notes, including referenced articles and additional resources, please visit https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: https://ai.hubermanlab.com/s/e2KRCmn7

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 

Huberman Lab Social & Website
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com 
Newsletter: https://www.hubermanlab.com/newsletter

Dr. Matthew Walker
Website: https://www.sleepdiplomat.com 
Podcast: https://www.sleepdiplomat.com/podcast 
"Why We Sleep": https://amzn.to/4a9Tyyl 
Academic profile: https://psychology.berkeley.edu/people/matthew-p-walker 
X: https://twitter.com/sleepdiplomat 
Instagram: https://instagram.com/drmattwalker 
LinkedIn: https://www.linkedin.com/in/sleepdiplomat 
MasterClass: https://www.masterclass.com/classes/matthew-walker-teaches-the-science-of-better-sleep 

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

#HubermanLab #Science #Sleep

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

Welcome to the Huberman Lab guest series, where I and an expert guest discuss science and science-based tools for everyday life.

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Today marks the second episode in our 6 episode series, All About Sleep, with our expert guest, Dr.

During today's episode, we discuss the do's and the do nots of sleep.

Focusing, for instance, on how to use light and absence of light, as well as temperature, both of your sleep environment, specifically the room you're in, your body temperature, and much more in order to regulate the timing and quality of your sleep.

And we discuss how things like alcohol, caffeine, and cannabis impact sleep and the various stages of sleep.

And we discuss the various tools that exist now and that are rapidly becoming available to improve your sleep.

This episode is essential for anyone trying to optimize their sleep.

And when I say optimize your sleep, I mean trying to optimize the formula that was addressed in the first episode of the series, which is the QQRT formula, the quality, quantity, regularity, and timing of your sleep, 4 variables that combine to determine whether or not your sleep is optimized for you and thereby providing the most restoration and improvement to your mental health, physical health, and performance.

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

It is, however, part of my desire and effort to bring 0 cost to consumer information about science and science related tools to the general public.

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

Helix Sleep makes mattresses and pillows that are customized to your unique sleep needs.

It's abundantly clear that sleep is the foundation of mental health, physical health, and performance.

When we're getting enough quality sleep, everything in life goes so much better.

not getting enough quality sleep, everything in life goes so much better.

And when we are not getting enough quality sleep, everything in life is that much more challenging.

And 1 of the key things to getting a great night's sleep is to have the appropriate mattress.

Everyone, however, has slightly different needs in terms of what would be the optimal mattress for them.

Helix understands that people have unique sleep needs and they've designed a brief two-minute quiz that asks you questions like do you sleep on your back, your side, or your stomach?

Do you tend to run hot or cold during the night or maybe you don't know the answers to those questions.

If you go to the Helix site and take that brief quiz they'll match you to a mattress that's optimal for you.

For me, it turned out to be the Dusk D-U-S-K mattress.

It's not too hard, not too soft, and I sleep so much better on my Helix mattress than on any other type of mattress I've used before.

So if you're interested in upgrading your mattress, go to helixsleep.com slash Huberman, take their brief 2 minute sleep quiz and they'll match you to a customized mattress for you.

And you'll get up to $350 off any mattress order and 2 free pillows.

Again, that's helixsleep.com slash Huberman to save up to $350 off and 2 free pillows.

Today's episode is also brought to us by Whoop.

Whoop is a fitness wearable device that tracks your daily activity and sleep, but also goes beyond that by providing real-time feedback on how to adjust your training and sleep schedule to perform better.

I've been working with Whoop on their scientific advisory council to try and help advance Whoop's mission of unlocking human performance.

As a Whoop user, I've experienced the health benefits of their technology firsthand for sleep tracking, for monitoring other features of my physiology, and for giving me a lot of feedback about metrics within my brain and body that tell me how hard I should train or not train, and basically point to the things that I'm doing correctly and incorrectly in my daily life that I can adjust using protocols, some of which are actually within the Whoop app.

Given that many of us have goals such as improving our sleep, building better habits, or just focusing more on our overall health, Whoop is 1 of the tools that can really help you get personalized data, recommendations, and coaching toward your overall health.

If you're interested in trying Whoop, you can go to join.whoop.com slash Huberman today to get your first month free.

Again, that's join.woob.com slash Huberman.

Today's episode is also brought to us by Waking Up.

Waking Up is a meditation app that has hundreds of different meditations as well as scripts for yoga nidra and non-sleep deep rest or NSDR protocols.

By now there's an abundance of data showing that even short daily meditations can greatly improve our mood, reduce anxiety, improve our ability to focus and can improve our memory.

And while there are many different forms of meditation, most people find it difficult to find and stick to a meditation practice in a way that is most beneficial for them.

The Waking Up app makes it extremely easy to learn how to meditate and to carry out your daily meditation practice in a way that's going to be most effective and efficient for you.

It includes a variety of different types of meditations of different duration, as well as things like yoga nidra, which place the brain and body into a sort of pseudo sleep that allows you to emerge feeling incredibly mentally refreshed.

In fact, The science around yoga nidra is really impressive, showing that after a yoga nidra session, levels of dopamine in certain areas of the brain are enhanced by up to 60%, which places the brain and body into a state of enhanced readiness for mental work and for physical work.

Another thing I really like about the Waking Up app is that it provides a 30-day introduction course.

So for those of you that have not meditated before or getting back to a meditation practice, that's fantastic.

Or if you're somebody who's already a skilled and regular meditator, Waking Up has more advanced meditations and yoga neder sessions for you as well.

If you'd like to try the Waking Up app, you can go to wakingup.com slash Huberman and access a free 30 day trial.

Again, that's wakingup.com slash Huberman.

And in episode 1, you beautifully described the biology of sleep, why sleep is important, what happens when we don't get enough sleep, and you incentivized getting adequate amounts of great sleep.

And you defined what great sleep is, and you provided some excellent practical protocols and tools for getting great sleep.

However, today you're going to tell us, I believe, about the protocols for really optimizing one's sleep, both conventional tools and protocols and some, let's say, unconventional, not heretical, but unconventional tools for optimizing one's sleep.

What are the basics of what I think I've heard you refer to previously as sleep hygiene?

Yeah, I think we, many of us can resonate with

the idea of dental hygiene, but turns out there's something called sleep hygiene.

And there are probably, I would say, 5 edicts of sleep hygiene.

I offer them as tools and not necessarily rules, because I don't think people respond to rules.

So if it's okay, I'll probably just unpack each 1 of them rather than just sort of bark them at you and hope people assume that it's the right answer.

I'll explain the answer so people understand why it's important.

So as I said, there are probably 5 things that you can start doing tonight to try to improve your sleep.

The first we've spoken a little bit about in that first episode, it's part of the 4 macros of good sleep.

Go to bed at the same time and wake up at the same time, No matter whether it's the weekday or the weekend, regularity is king.

And the reason is because when you feed your brain the signals of timed regularity for your sleep, it will anchor your sleep and improve the quantity and the quality of that sleep.

Because part of that signal of regularity going into your brain in terms of that repeated behavior night after night, sleep, in other words, helps train that central 24-hour circadian clock that we also spoke about in the first episode.

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Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series