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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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Timestamps
- 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