Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep

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In this episode, 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, joins Dr. Andrew Huberman. Dr. Walker is the author of the international best-selling book Why We Sleep and the host of The Matt Walker Podcast. Drs. Huberman and Walker discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don’t get enough sleep. They 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.

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00:00:00 Introducing Dr. Matt Walker

00:02:00 Sponsors: Roka, Inside Tracker, Belcampo

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