How To Get Better Sleep
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Essentials: Using Science to Optimize Sleep, Learning & Metabolism
Essentials: Master Your Sleep & Be More Alert When Awake
Guest Series | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
Maximizing Productivity, Physical & Mental Health with Daily Tools
How to Defeat Jet Lag, Shift Work & Sleeplessness
Using Science to Optimize Sleep, Learning & Metabolism
Master Your Sleep & Be More Alert When Awake
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Maximizing Productivity, Physical & Mental Health with Daily Tools
How to Defeat Jet Lag, Shift Work & Sleeplessness
Using Science to Optimize Sleep, Learning & Metabolism
Master Your Sleep & Be More Alert When Awake
Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
Guest Series | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
01:32:58 Wind-Down Routine; Mental Walk; Clocks & Phones
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
00:35:00 Exercise & Your Sleep
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Using Science to Optimize Sleep, Learning & Metabolism
01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep
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Maximizing Productivity, Physical & Mental Health with Daily Tools
01:22:55 Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
01:44:07 Improve Lucid Dreaming
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Guest Series | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
01:20:08 Falling Back Asleep: Reveri App, NSDR, Yoga Nidra
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
00:53:15 Sleep Consistency
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Understand and Use Dreams to Learn and Forget
01:29:50 Light before waking for better sleep
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How to Defeat Jet Lag, Shift Work & Sleeplessness
01:11:45 Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
01:21:20 Lunchtime Alcohol
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Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
00:28:22 Hypnosis for Stress & Sleep
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Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance
02:28:23 Is It Possible To Get Too Much Sleep?
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Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
00:08:22 “The perfect schedule”
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How to Defeat Jet Lag, Shift Work & Sleeplessness
00:36:47 Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep
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Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
00:40:01 Food & Sleep, Carbs, Melatonin
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
01:28:51 Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol
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Guest Series | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
00:47:08 Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
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Guest Series | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
01:31:14 Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
02:03:15 Tool: Sleep Timing, Chronotypes
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Guest Series | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
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Optimize Your Learning & Creativity with Science-Based Tools
02:35:13 Eye Pressure & Sleep Position
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Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss
01:55:00 Protocol 16: Preventing Middle of the Night Waking
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Maximizing Productivity, Physical & Mental Health with Daily Tools
00:14:49 Tool: Wakefulness in Bed, Insomnia
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Guest Series | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
01:43:35 How to Beat Jetlag: Light, Temperature, Eating
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Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
02:20:42 Circadian Reset for Depression, Sleep Deprivation, Light
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Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring
02:26:48 Tool: Most Important Tip for Sleep
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Guest Series | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
00:24:38 Tool: Nighttime Environment & Darkness
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Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
01:38:09 Cold Exposure, Sleep Quality, Clothing
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Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health
01:24:58 Tool: Sleep Apnea & Nasal Breathing
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
01:17:44 Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs
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Dr. Terry Sejnowski: How to Improve at Learning Using Neuroscience & AI
02:47:30 Unconventional Yet Powerful Sleep Tips
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Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
01:29:20 Exercise Timing & Sleep, Down Regulation, Caffeine
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Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
01:50:07 Temperature Manipulation, Elderly, Insomnia
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
00:29:43 Tool: Falling Asleep; Meditation, Breathing
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
01:04:40 Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep
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Maximizing Productivity, Physical & Mental Health with Daily Tools
01:24:11 Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
00:36:50 Cyclic Sighing For Calm and Sleep Induction
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Tools for Managing Stress & Anxiety
00:53:58 Screens at Night
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Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
02:00:18 Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR)
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How Meditation Works & Science-Based Effective Meditations
01:02:04 Cannabis: THC vs. CBD, REM Sleep, Withdrawal
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
01:39:13 Tool: Exercise to Improve Sleep; Performance, Injury & Motivation
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Guest Series | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
00:55:52 Caffeine Metabolism & Sleep, Individual Variation
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
00:50:39 Sleep & Sleep Position
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Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
00:50:52 Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin
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Developing a Rational Approach to Supplementation for Health & Performance
00:51:13 The Heat-Cold Paradox
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How to Defeat Jet Lag, Shift Work & Sleeplessness
00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test
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Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
00:42:03 Mindsets About Sleep, Tracking Sleep
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Dr. Alia Crum: Science of Mindsets for Health & Performance
00:51:59 Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks
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Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health
02:13:30 Rocking & Sleep, Body Position
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Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
00:42:00 The Power of Sunset
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Master Your Sleep & Be More Alert When Awake
00:08:24 Factors to Control Circadian Rhythm & Sleep
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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
01:19:12 Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer
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Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
00:54:49 Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep
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How to Control Your Metabolism by Thyroid & Growth Hormone
00:47:16 Tool: Sleep Apnea, Nasal Breathing
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How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
00:59:00 Increasing SWS
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Understand and Use Dreams to Learn and Forget
00:14:49 Tool: Wakefulness in Bed, Insomnia
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Guest Series | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
