Dr. Walker has repeatedly been saying, "You should wake up feeling refreshed." After realizing I wake up every day feeling groggy, his statement finally sunk in. The last few days I've gone to bed just 30 minutes earlier and I have, indeed, been waking up feeling refreshed. I can actually concentrate for much longer on my work now. THANK YOU BOTH for this series!
You might not have that much control of at what time you get up, but you definitely can control at what time you go to bed. Super intelligent decision going to bed 30 minutes earlier, enjoy the free brainpower!
-"Dr. Walker". +"Dr. Huberman". I mean, that was like the shortest, easiest, most honest way to mutually show respect to each other. Such classy gentlemen. Thank you.
Sleep is so underrated. This should be a wake up call of how critical sleep is for all aspects of life. Master your sleep and you'll get ahead of 99% of people. Amazing episode!
Hey, I am subscribed to you. Great to find you here. Love your vids, keep up the good work. Yeah, if you can make a video based on this series that, how one should actually fix his sleep schedule, like I cannot get me to sleep early, and ADHD also have an effect on circadian rhythem, it shifts the whole rhythem ahead, so I feel slippy around 1 AM and then wake up next daily sluggish and drowsy (if I force wake at 6 am say.. ) and in afternoon pass out for 2 hours or so.. then again cycle repeats. I think I should force myself up to wake up early, grind through the day not allow me to nap and then maybe in 2 3 days have enough adenosine build up to fall asleep early..
Well, it’s happened again. I started watching this podcast with the intent of watching for a few minutes then come back to it later, but 45 minutes into it I’m still standing here unable to walk away. This happens every time a new podcast comes out. So much information, so clearly presented, so vital for our everyday life. Clearly you have a gift to make this information so accessible and interesting so thank you for that. And my 70-year-old sleep deprived brain is particularly interested in this series. I already see improvements in my sleep so thank you for that too.
I've looked forward to every single episode in this series since the first. I truly can't elucidate how much this knowledge has helped me. I've been feeling fantastic. My appreciation is off the charts! Thank you.
I believe the biggest resistance to change for school hours is convenience to guardians. Societal habits continually shaping the behaviors rather than truly prioritizing the learning and development needs for youth. Amazing series of conversations. Thank you!
Matt Walker is amazing. He speaks poetically and gives wonderful examples. Love him! Thank you both for this amazing sleep series. I am excited for the next episode!
Pillars of Health!(01:44:38)👍 What are the six things that make the greatest contribution to good health? 1) Sleep? Yes, got it. Including sunlight and darkness? 2) Good nutrition? and 3) Movement? Most people would probably agree. 4) Social connection - relationship to others? 5) Thoughts - relationship to one self? I'm so glad that you, Dr. Huberman, have made episodes on mental health, meditation and science of gratitude. 6) Environment? e.g. coping with heat waves, air pollution (PM2.5 etc.), spending time in nature (podcast AMA #10), and vitamin D from sunlight. I mean, the environment is different if you live in Bel Air or in downtown Los Angeles, or in the area of Death Valley, CA. The environment you live in will affect your health. Maybe a seventh category could be added: society? Things that also matter are availability of clean water, health care, education, work to make a living, and so on. There are differences between living in Tijuana in Mexico and living in Aspen, CO. I got the inspiration to write the questions and the six categories above, after having read the book "Halsogatan" by Dr Anders Wallensten, MD. (This book was published in 2020, and is not in english.) In the country where I live we have our own "local Dr Hubermans". One of them is Dr Wallensten, and I think the most famous one is Dr Anders Hansen (author of "The Attention Fix" (2023) and other books).
My brother is a doctor and he has shifts, he drives for 50 minutes the way back home .. one time after a shift he had an accident because of this micro sleeps
I have taught music for over 60 years. Decades ago I found that when students who had spent hours working on a difficult passage without accomplishment stopped working and returned to the piano/organ again after an interval of sleep, they were able to play the passage with ease. There are many other very interesting and dependably regular occurrences in the study of music. As both student and teacher of classical organ, I have had the unique opportunity of realizing the extended components, idiosyncrasies and benefits involved in brain/muscle/music synchronization. There is yet much to be learned in music/brain connection.
Dr Matthew Walker is truly an intellectual artist within his field. Always pushing forward and creating new perpectives on sleep as we know it. Also hats off to Dr Andrew Huberman for providing us with eternal knowledge consistenly and constantly. 🎉
Dr. Huberman, I think you should not compare yourself to anyone else and whatever pressure has been put on you over these past years as you have grown, I pray that they go away. You are saving humanity and bringing together so much information that we would not be able to grasp without your guidance along the way. You are a one of the great ones in history, over all the extremists, because you literally help put it all together and use the examples in such a way that they can be applied with a non-trampling method. You are a modern-day hero and are changing the face of humanity with an unwavering impact that is genuine and filled with personal grit we all can agree on. Thank you bro, God Bless your life! (you have changed my life and I pass on what I can)
How impressive like in a months later after your comment, he later brought up the same topic you've asked for! Coincidence or not, this is how you made an youtube/ educational channel
H is for Huberman and W is for Walker! I am a reading specialist that works specifically with children with reading impairments due to ADD and language based disorders. Thank you both for helping me learn and be one step ahead. We would love either or both come and watch their instruction!!! Thanks again. Bless you! Dr Walker you must read bedtime stories on the side. Your voice is so soothing that I cannot listen while I am driving. Talk about no cost sleep advice!
i,m doing the 20mins nap protocol since last episode, i cant describe how incredible it is, even when i think i have not fall asleep and my alaram tings , i,m refreshed
Thank you, both DR Huberman and DR Walker, you guys’ work has been a huge insight and help for me. Thank you, sincerely. Cheers for the passion and love of pure scientific pursuit
I have never paid this much attention to sleep in my life, but I’m here for it. If I could just get all of my obligations on board to follow this. 😆 I am making changes though. Thanks, Dr. Huberman!
“We are failing our children with early school start times.” 🥺 This is huge, and thank you for fighting for this Dr. Walker. This, as well as daylight savings time, need to change.
Related to the pianist, I am an opera singer, and the process for learning a role is very organized. I learn a new part of the role, then sing through the entire role including the part I just learned, then I sleep. The next day, not only do I know what I practiced better, but I seem to have a head start on the parts I haven’t yet learned, but had only listened to in a casual way previously.
I have been struggling with sleep literally since before I was born (according to mom I was very active at night during pregnancy). I have a terrible memory and don't remember much of my life in any type of linear fashion and have alot of trouble focusing. Last night was a rare night I got a bit over 7 hours and I feel amazing. Still haven't been able to cure my insomnia but these conversations are an invaluable resource and great motivation to keep trying. Thank you Matt and Andrew!
What a treat, all series but this is super cool for various reasons, e.g mentioning how Mendelev discovered elements order, bonus Richard Feynman 🤩, scientists are cool. In my language we have saying "Morning is wiser than evening- dont burden your sleep with worry, go to sleep in peace. Lot of practical tips, plus Matt's humor& British English is cherry on the cake. Guys, do some episodes few times a year, there is always space to explore more.
Huberman I’ve been following you for a while now from delaying caffeine, cold exposure, sunlight when waking and focusing on sleep it’s helped me tremendously thank you for everything you do.
I have a few comments. 1) Rate of Respiration and sleep: I have been observing my 10 months old son (of course, since I started listening to this series) and I fell that there is a connection between rate of respiration and different stages of sleep. If memory reply and different stages of sleep can regulate rate of respiration, then rate of respiration could also help us be in different brain frequency (during meditation). I think there is some connection between different stages of sleep and rate of respiration.
Interesting observations. Pretty sure the ideal or average respiration rates are different for toddlers, young child, teens and adults. And also such differences for "standard" brain oscillation rhythms. Which is supposedly part of the reason children can learn so much easier than the average adult.
Regarding chronotypes, both of you have highlighted its genetic basis. What recommendations or protocols do you suggest for night owls who must function in a world tailored to morning people? Your insights would be greatly appreciated. Thank you! Matt you are a poet!
I've listened to each episode in this series about sleep, implemented some of the protocols and have seen an improvement in my sleep for the first time in 29 years. Thank you both!
Loved the episode, fascinating stuff! But I have to say: I'm french and I've never heard 'sleeping with a problem'.. what we do say is 'la nuit porte conseil ' which loosely translates to 'night brings counsel or advice' and I personally think that's beautiful 😊
Thank you for another great episode. This deep dive into sleep is so fascinating and sometimes actually quite emotional, learning just how incredible our brains actually are.
Andrew Huberman and Dr. Matt Walker, thanks for sharing these invaluable tools for optimizing learning and memory: *Sleep Before Learning: Ensuring adequate rest before engaging in learning activities to enhance memory consolidation and cognitive function. *Cramming Effect Tools: Caffeine: Using caffeine as a short-term tool to temporarily increase alertness and cognitive function during cramming sessions, though it does not replace the benefits of sufficient sleep. *Timing Peak Learning: Scheduling study sessions during times of the day when cognitive function and alertness are naturally higher, optimizing learning efficiency. ‘*Second Wind’ Memory Consolidation in Sleep: Maximizing memory consolidation during deeper stages of sleep, such as REM and slow-wave sleep, to solidify and integrate newly learned information. Your insights and research have been incredibly insightful and helpful! Much obliged, Sir
Thanks for 4 insightful podcasts about sleep. A wish In number 5 or 6 talk about mouthbreathing, a huge worldwide epidemic that leads to bad sleep, sleep apnea, snoring, etc. and how this can negatively affect sleep stages. Protocols to avoid mouthbreathing. For example, sleep tape. If there is insufficient evidence for it, it could be the message… 🙏
You mentioned sleep deprivation effect in hormones such as estrogen, LH, testosterone etc. I wonder what really happens to our sleep during the menstrual cycle. How does physiology work in those times? How do you optimize sleep during the menstrual cycle? It seems to me some people need more sleep, and some can't sleep much and still feel energetic. I am good enough at optimizing my sleep using all you said since the beginning of the Huberman lab podcasts, but when the time comes to the menstrual cycle, all my settings change, and I am not in control anymore. I would appreciate it if you could discuss this with Dr.Walker.
¡Hola Profe!"Утро вечера мудренее!" No romance in this Russian proverb, but definitely a lot of wisdom. Thank You for all Your hard work and care for all of us.
Professor HUBERMAN. Excellent questions, bringing the best information forward in such depth and detail. Patience timing always Excellent interactions.
This series continues to delight. I was particularly interested in the reference Dr Walker made to people carrying out, what could be regarded as 'awake' activities while sleeping. I read an interesting article 'Confessions of a Sleepwalker by Decca Aitkenhead in the Sunday Times (London) just this Sunday past (April 21) which discussed the author's experience with non-REM parasomnia. He references Prof Guy Leschziner , a consultant neurologist at Guy's and St Thomas who runs a leading sleep clinic in the UK, who recounted the story of a lady who rode her motorbike in her sleep. I believe some have used this extraordinary condition to defend murder charges. What we do in our sleep is so interesting! One thing I would like to take issue with, however, is that 'concretizing' is not a real word Dr Walker. You may have been playing that well known game 'who can get the most ridiculous word into this podcast/meeting' with Dr Huberman, but made up words do not count - so no points for you. Also, Dr Huberman, you are looking exhausted, please take some time to yourself...we need you fighting fit to do what you do so well. Thanks again gents, smashing podcast.
Professor Huberman I adore you, I love listening and watching you talk absolutely charming,smart, beautiful man❤ thank you for the interesting podcast you're awesome 💖
Another great episode on sleep. It’s fascinating how our memory is solidified while we sleep. The studies done on changing school start times to later is awesome . With the competency and lower test grades in recent years , it would be great if later start times were implemented. Looking forward to the sleep episode on dreams .
Listening again. And about later school start times... Most school districts do not have the money to the buses to run all at once. They have to do it in waves. Most districts near my in Northern Virginia chose to have high schoolers get home first so they can receive younger siblings when they get home from school. Both parents often work. With childcare being so expensive and not paid for by any governments, people opt for their older children to help out. ALSO, some high schoolers must have jobs to pay for anything they want that is not provided by parents. They get an afterschool job. If you start school at 8:30 am you don't get out of school until 3:30 pm or later. That would limit jobs. This isn't great. It just is how it is. LOVE YOUR PODCAST!
DUDE, you so are providing HEALTHY info so we all can live BETTER LIVES! You need to continue this crusade and BRINGING IT ON so TRUTH be told bc so much info junk out there. Hope Scientist continue to seek truth and not be swayed by the ridiculousness in life! March on BUD, I'm with ya....truth, clarity and love of learning how to be BETTER US! Rock on DUDE!
Another aspect of sleep preparation is posture. Many years ago, I could not seem to get comfortable enough to sleep and asked my yoga instructor how to lie down in the best way to promote relaxation. Finally I found an answer in the work of Esther Goklhale and her concept of stretch lying. It has made a huge difference…n
1. I would love to hear Dr. Huberman's and Dr. Matt Walker's advice on the following 2. I need to get up earlier than my usual wakeup time, what is the optimal protocol for this, maybe using a consumer sleep tracker? 3. What is the effect of NSDR, Hatha Yoga, Weight Training, Meditation on sleep? 4. Due to social (raising a family) or work commitments (international shifts etc) if one cannot get the prescribed 7-9 hours of sleep but say 6, what's the next best way to fulfill the gap? (Any specific methods in pt 3 also) 5. How to stop bad dreams , waking up from nightmares, waking up with a sweat? 6. If one doesn't have access to natural sunlight in one's room, how effective is home automation of Air-conditioning and Artificial lighting? (Devices can be turned on or off, intensity varied based on time and or consumer sleep trackers) 7. How accurate are consumer sleep trackers? Mobile phones kept next to you measure sleep stages with gyroscopic movement, smart watches additionally add pulse rate calculation as well? 8. Methods to stop snoring apart from surgical interventions. 9. If weight training is only possible in evening suggest a protocol to reduce cortisol at the time of falling asleep. 10. If I'm exposed to bright artificial lights in the evening / night, as in a home recording studio an optimal protocol to go back to sleep? 11. If I slep less the previous day and I'm feeling drowsy during normal waking hours and am unable to work etc should I take a nap, should I take a stimulant like coffee to keep me up till my normal bedtime? 12. Protocols for naps / power naps? Especially wrt to duration / sleep cycles. A bed may not be available at this time. 13. Olfactory (smell) protocols for good sleep. Thanks for everything Andrew!
Will you cover how much REM and Deep is in the health range as a % of total sleep? He mentioned 20% in one of the podcasts for REM but is there a range and what about Deep??
1:17:19 Years ago when I was learning to be a court reporter - it required hours of practice. I found when I went on vacation and was more relaxed and was probably sleeping more, that I came back and those motor skills to be a court reporter were greatly improved. Now I’m wondering if the reason was because of sleep as Dr. Walker has stated
Great series. Would like to hear about depression naps, how emotional labour the day before affects sleep that night. And how sleep if different for a clinically depressed person.
It was good to hear Dr. Walker discuss the real drawbacks of the typical medications--the sedative-hypnotic benzodiazepines and z-drugs--prescribed for sleep issues, but I'd really like to hear his opinion on other agents. I'd especially like to know what he thinks about the TCAs and Tetracyclics, which promote sleep through blockage of a histamine receptor, and which I understand to promote much healthier sleep than benzos and z-drugs. Ditto to low-dose Seroquel (i.e., < 50 mg), which has the H1 blocking mechanism in common. (However, on a side but related note, I've also read that with *many* antidepressants will significantly reduce REM sleep--the MAOIs actually resulting in sometimes near no REM at all!) It'd also be really cool to hear what he thinks about Xyrem (Sodium Oxybate), as I know how useful it is in narcolepsy and that sometimes physicians will even turn to this agent--despite difficulty of getting it prescribed--for insomnia when nothing else works because of how effective it is at promoting healthy deep sleep.
For me it's not that I wake up in REM sleep paralysis, but rather upon awakening at night and trying to fall back to sleep (which always happens after 4,5 hours of sleep) after having trouble falling back to sleep oftentimes. If somehow I'm falling asleep after being awake for a longer period of time (+/- 1-2 hours) I'm FULLY aware of it which wakes me up again. I experience all of the hypnagogic phenomena and feeling those electric like sensations throughout my body and the ear deafening sound, as if something in my brain is going in overdrive. I need to be fully calm and imagine myself leaving my body to force myself into sleep, which regularly succeeds after 2-3 tries. Because I'm in a lucid state I need to proactively stay calm in my dream to be asleep which lasts only like 1-2 minutes on the first successful try. The problem is that once this happens it's the only way to sleep for the rest of the night, as I will have lost the ability to enter sleep unconscious. The more I successfully enter this forced lucid REM state, the easier it gets to re-enter it and extend the duration each time until my alarm goes off. The sleep is not really restful, but better then nothing. The weird thing for me is that leaving my body always results in entering a shadowy version of reality that is often times very empty of people and feels very strange, like I'm a ghost in an abandoned reality (I nicknamed it the shadow realm lol). Maybe when I'm in a later stage of this the dreams get a bit more vivid with more people in it. I'm awaiting my sleep study to see if there is an underlying condition that makes it more likely I experience this. When this phenomenon doesn't happen and I'm able to fall back to sleep relatively quickly upon awakening I will still experience fragmented sleep, usually awakening 3-5 times more, always when I'm in REM sleep. Any thoughts on this? Does anyone experience something similar? I'm diagnosed with ADHD, which already heightens the chance of sleeping poorly.
I do occasionally get these experiences myself, and generally notice it after a time I have insomnia. Based on my experience and what I've noticed, I'm guessing that the fragmented sleep is responsible for those experiences happening, especially when not intentionally trying to have them to lucid dream. I think that most of the time, when sleep fragmentation kicks in during REM sleep, the odds of almost immediately re-entering REM consciously go up very highly due to how quickly it happens and not having lost awareness yet. I do think sometimes, it might be an initial entrance where REM had not started yet, but I think it will mostly happen during REM/dream re-entry (at least for me). The sleep fragmentation causing it in the first place is also probably responsible for why the dream happens in so many fragments and having to redo everything multiple times in a single sleep cycle. Otherwise, it isn't typical that REM would be fragmented like that under normal ideal conditions. My theory on the deafening sound is that the mind is pumping muscle atonia to the body and I think the sound is from the mind doing that personally. As for the tingling throughout the body, I think that is an effect of the muscle atonia, combined with the fact we are switching perception from our physical body to the dream body. Also, I've found the bodily sensations almost feel like the result (cause and effect) of the high pitched pulsing tone. Not entirely certain if that is what's happening, but I think that seems plausible based on what I've noticed. I've also noticed oftentimes if I think about what I want to dream about or really engage with the hypnogogia, it seems like that pulsing tone and bodily sensations suddenly become very intense like my body is falling apart, making it also feel like I am floating out of it not under my control! I'm guessing the focus is pulling me into REM sleep quicker and the intensified sensations are part of transitioning into REM quicker. I'm guessing that all of this phenomena might have to do with the nature of fragmented sleep in general. I think under normal conditions, sleep can be quite continuous with each sleep cycle. But I think if the mind establishes a pattern of sleep-wake intervals, that might make this fragmentation prone, and then noticing these weird sleep paralysis and dream entry experiences when it is happening around REM sleep. In non-REM, it is probably purely waking up and simply going back to sleep at those same types of intervals (if sleep is involved then). I think this ties with the phenomena if we snooze our alarm a bunch of times, we might wake up just before it goes off again. I think the mind develops a rhythm of sleep-wake from things like that. I think it's also possible that the pre-frontal cortex/conscious thinking (parts of us that we relate to when getting into the nature of self) could have these kind of intervals that can cause the same thing. I do not believe it just has to be sleep. It could even be activation of the logic centers or our conscious involvement in mind wandering in intervals as well. That could also cause a sleep-wake cycle I imagine. Sleep has a lot of unexplored mysteries, so it is hard to say for certain and we can only speculate at this point. I'm guessing that when you have insomnia and let your mind wander as you try to fall back to sleep, I wouldn't be surprised if the part of you that makes you feel like "you", has these intervals of involvement in the mind wandering, and it could establish the interval of sleep fragmentation, much like what snoozed alarms can do. I also imagine mental clarity within the realms of the part of the mind you relate to, can make it more prone than if you had the same thing with a massive lack of mental clarity where your conscious involvement in the mind wandering is likely far less. I imagine that imagining yourself leaving the body is aiding in the transition into the dreaming state. As for the empty nature of the dreams could have to do with it being toward the start of REM or even still being in the dream formation process, and as REM or the formation process progresses, it probably gets closer to reality regarding realism. Where it does get frustrating is if that sleep paralysis experience does shock us awake and we try to to back to sleep, only to get back in the experience and shock ourselves awake again. Is that what you were referring to when mentioning you become FULLY aware of "it"? A couple of questions. When you say you force yourself to sleep by imagining yourself leaving the body, what were you referring to when you said 2-3 tries? Imagining the sensation and making it take hold, shocking yourself awake during the process and re-entering and not fully making it into the REM state until 2-3 tries after re-entering the state first, or what exactly? How often does this actually happen? Are there bouts of fragmented sleep where this is generally prone, and is it typically only there? If you have any questions, please let me know! I love exploring this type of stuff as I am fascinated with exploring the mind and the nature of consciousness, reality, self, and even perception, which ties with dreams. I think this phenomena we are talking about ties with pretty much all of those things. I'm also fascinated with lucid dreaming and when I have these conditions, I try to take advantage of it as lucid dreams typically result under these conditions! These conditions can also be favorable for dream recall as it causes us to effectively "witness" more of what is happening during REM and with each awakening, we can intentionally process what has happened so far before we continue dreaming. While the fragmentation can be frustrating, especially if not trying to do this intentionally, I do think it has its advantages when we are in a mood to consciously explore what is happening in the moment. Though, I do agree that it often results in feeling not quite as rested during the day. There are pros and cons I'd say.
As a special education teacher, I think it would be interesting to do a comparison with children who have a short-term memory deficit and see if sleep would help them with their short term memory.
Some imp points of this discussion: 1. We need sleep before learning to tell the memory to lay the new traces so it has the capacity to do so, and also after learning to make sure the new traces and paths are cemented and saved for the future. 2. The question that many of ask is that I can definitely use the time of which i have dedicated to sleep to read the material again and again and I can surely remember that the next day better, isn't that a good rule to go by? well short term yes but long term the one who has slept enough while learning something will definitely remember the information than the one who has not slept enough. So it has not gone to their long term memory, or sort of saying it has not been cemented to their memory. so that is why we need sleep after learning. 3. sleeping after learning is like clicking on the save button after filling an excel sheet. So if there were enough words to explain the importance of sleep after learning... 4. It is amazing to see how there have been always a great deal of inspirational stories that have been turned to reality after having a good night of sleep, but we have always paid less to no attention. 5. so remember it is not practice that makes perfect rather practice with a bout of sleep that makes perfect.
Just for your knowledge, in french we can say « la nuit porte conseil », wich could translate to « night carries advice » and meaning « sleep carries advice » wich complete nicely all the benefits of sleep you’ve been listing. Thank you so much for your work.
Thank you both for the informative series. One thing I missed in the previous episodes is managing noise pollution and specifically noise canceling devices, other than noise machines (you talked about white and pink noise). I have many people around me dealing with noisy neighbors, partners, etc. who have been using noise canceling headphones, or earbuds. My question is whether or not these have negative effects on the quality of sleep and how they could potentially impact individuals in the long run? Thank you
Always love your podcasts. One scientist I would be very interested in is dr. Charan Ranganath from UC Davis. Author of Why we remember, my favorite book of this year so far. Hope you can get him on the podcast! Meanwhile, thank you for all the interesting content
Hi Prof. Huberman, why is it so difficult to sleep on a low carb diet or on intermittent fasting even after sufficient morning sunlight exposure and regular morning exercise? I don't take any stimulants except coffee in moderate quantities, and that too in the morning. I sleep like a baby on a high carb diet.
Sorry to hear your sleep is suffering. Your question is covered in episode two of this series, called 'Protocols to Improve Your Sleep'. Minute 40:01, chapter 'food and sleep, carbs, melatonin'. Good luck!
Its a shame that not everyone hears this information nor wants to learn it. I work in one of the worst school districts in the U.S (Clark County) and I truly believe that if this information were to be taught to students and repeated year after year in the form of a class, regarding exercise, sleep, diet and sunlight it would be a key component to better schools Nation wide. Of course we dont live in an ideal world yet and parents play a huge role in kids implementing these habits but I just know that having this fine information taught would help significantly all around.
Prof Huberman, thank you very much for this series. Could you please ask Dr. Walker about snoozing? I have been struggling to get out of bed in the morning for most of my life. Putting the alarm at the other end of the room does not work: I get up, shut it up, go back to bed and repeat that 2-6 times. It is impacting the quality of my mornings and making them more stressful. I would be really grateful for some advice on snoozing, how detrimental it is and what can be done to solve the issue. Thank you!
There are all sorts of possible reasons why someone would wake up feeling unrefreshed and would keep hitting the snooze button, including apnea and a variety of other sleep disorders. I’d recommend asking your doctor for a referral to a certified sleep specialist.
Dr. Walker has repeatedly been saying, "You should wake up feeling refreshed." After realizing I wake up every day feeling groggy, his statement finally sunk in. The last few days I've gone to bed just 30 minutes earlier and I have, indeed, been waking up feeling refreshed. I can actually concentrate for much longer on my work now. THANK YOU BOTH for this series!
I'm going to try that! Thanks and good for you 🎉
You might not have that much control of at what time you get up, but you definitely can control at what time you go to bed.
Super intelligent decision going to bed 30 minutes earlier, enjoy the free brainpower!
@@brunodangelo1146 Agreed! I'm not losing 30 minutes of valuable work time, I'm gaining more than 8 hours of more focused work time the next day.
I agree!! So happy for you!! We may not want to retreat earlier, but we need to! ✨🌟✨
Lucky you to be able to fall asleep. The problem is when one cannot fall asleep at an earlier time.
Can’t tell if it’s ironic that I listen to Matt Walker to fall asleep to. His low croak is the right soothing sound for me.
I also listen to these for sleep 😅
Love the description “low croak”, I’m using that
Same!
Same 😂
@@slothsarecoolhh
Thanks
i wish all people could communicate in this calm polite manner as these two human beings. fantastic info, thank you
-"Dr. Walker".
+"Dr. Huberman".
I mean, that was like the shortest, easiest, most honest way to mutually show respect to each other. Such classy gentlemen. Thank you.
Prof Huberman, because of your talks I have learnt to wake up every morning with hope. I can't thank you enough.🙏
Sleep is so underrated. This should be a wake up call of how critical sleep is for all aspects of life. Master your sleep and you'll get ahead of 99% of people. Amazing episode!
More like a fall asleep call.
Hey, I am subscribed to you.
Great to find you here. Love your vids, keep up the good work.
Yeah, if you can make a video based on this series that, how one should actually fix his sleep schedule, like I cannot get me to sleep early, and ADHD also have an effect on circadian rhythem, it shifts the whole rhythem ahead, so I feel slippy around 1 AM and then wake up next daily sluggish and drowsy (if I force wake at 6 am say.. ) and in afternoon pass out for 2 hours or so.. then again cycle repeats.
I think I should force myself up to wake up early, grind through the day not allow me to nap and then maybe in 2 3 days have enough adenosine build up to fall asleep early..
Dude, Matthew Walker is a Poet Scientist , no cap. The Einstein bit, traveling back in time, the delivery - chef's kiss
And his voice is superb
Can you time stamp I missed it I think
Well, it’s happened again. I started watching this podcast with the intent of watching for a few minutes then come back to it later, but 45 minutes into it I’m still standing here unable to walk away. This happens every time a new podcast comes out. So much information, so clearly presented, so vital for our everyday life. Clearly you have a gift to make this information so accessible and interesting so thank you for that.
And my 70-year-old sleep deprived brain is particularly interested in this series. I already see improvements in my sleep so thank you for that too.
I've looked forward to every single episode in this series since the first. I truly can't elucidate how much this knowledge has helped me. I've been feeling fantastic. My appreciation is off the charts! Thank you.
I believe the biggest resistance to change for school hours is convenience to guardians. Societal habits continually shaping the behaviors rather than truly prioritizing the learning and development needs for youth.
Amazing series of conversations. Thank you!
Matt Walker is amazing. He speaks poetically and gives wonderful examples. Love him!
Thank you both for this amazing sleep series. I am excited for the next episode!
Pillars of Health!(01:44:38)👍 What are the six things that make the greatest contribution to good health?
1) Sleep? Yes, got it. Including sunlight and darkness?
2) Good nutrition? and 3) Movement? Most people would probably agree.
4) Social connection - relationship to others?
5) Thoughts - relationship to one self? I'm so glad that you, Dr. Huberman, have made episodes on mental health, meditation and science of gratitude.
6) Environment? e.g. coping with heat waves, air pollution (PM2.5 etc.), spending time in nature (podcast AMA #10), and vitamin D from sunlight. I mean, the environment is different if you live in Bel Air or in downtown Los Angeles, or in the area of Death Valley, CA. The environment you live in will affect your health.
Maybe a seventh category could be added: society? Things that also matter are availability of clean water, health care, education, work to make a living, and so on. There are differences between living in Tijuana in Mexico and living in Aspen, CO.
I got the inspiration to write the questions and the six categories above, after having read the book "Halsogatan" by Dr Anders Wallensten, MD. (This book was published in 2020, and is not in english.) In the country where I live we have our own "local Dr Hubermans". One of them is Dr Wallensten, and I think the most famous one is Dr Anders Hansen (author of "The Attention Fix" (2023) and other books).
Mindset is the key because it controls the body.
NO ONE should be working 16-30 hour shifts, let alone people in charge of saving human lives... for both their sake and the sake of others.
My brother is a doctor and he has shifts, he drives for 50 minutes the way back home .. one time after a shift he had an accident because of this micro sleeps
I have taught music for over 60 years. Decades ago I found that when students who had spent hours working on a difficult passage without accomplishment stopped working and returned to the piano/organ again after an interval of sleep, they were able to play the passage with ease.
There are many other very interesting and dependably regular occurrences in the study of music. As both student and teacher of classical organ, I have had the unique opportunity of realizing the extended components, idiosyncrasies and benefits involved in brain/muscle/music synchronization.
There is yet much to be learned in music/brain connection.
You guys should do an episode specifically for peri and menopausal women. Hoe sleep affects them. How things change duration menses etc.
Absolutely agree. And please incorporate the role of resonance , or brain wave resonance, or alignment, in this talk. Fascinating
Dr Matthew Walker is truly an intellectual artist within his field. Always pushing forward and creating new perpectives on sleep as we know it. Also hats off to Dr Andrew Huberman for providing us with eternal knowledge consistenly and constantly. 🎉
Dr. Huberman, I think you should not compare yourself to anyone else and whatever pressure has been put on you over these past years as you have grown, I pray that they go away. You are saving humanity and bringing together so much information that we would not be able to grasp without your guidance along the way. You are a one of the great ones in history, over all the extremists, because you literally help put it all together and use the examples in such a way that they can be applied with a non-trampling method. You are a modern-day hero and are changing the face of humanity with an unwavering impact that is genuine and filled with personal grit we all can agree on. Thank you bro, God Bless your life! (you have changed my life and I pass on what I can)
Can we now PLEASE have an episode on lucid dreaming!
Second to this @Andrew Huberman
YEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEES
How impressive like in a months later after your comment, he later brought up the same topic you've asked for! Coincidence or not, this is how you made an youtube/ educational channel
Thanks!
H is for Huberman and W is for Walker! I am a reading specialist that works specifically with children with reading impairments due to ADD and language based disorders. Thank you both for helping me learn and be one step ahead. We would love either or both come and watch their instruction!!! Thanks again. Bless you! Dr Walker you must read bedtime stories on the side. Your voice is so soothing that I cannot listen while I am driving. Talk about no cost sleep advice!
i,m doing the 20mins nap protocol since last episode, i cant describe how incredible it is, even when i think i have not fall asleep and my alaram tings , i,m refreshed
Thank you, both DR Huberman and DR Walker, you guys’ work has been a huge insight and help for me. Thank you, sincerely. Cheers for the passion and love of pure scientific pursuit
Its crazy how you turn into an expert of a topic after watching a serie like this.
Instant like, one of my fav series. The speaker isn't selling garbage and giving real world info openly, without the "buy my book for more more..."
I have never paid this much attention to sleep in my life, but I’m here for it. If I could just get all of my obligations on board to follow this. 😆
I am making changes though. Thanks, Dr. Huberman!
“We are failing our children with early school start times.” 🥺 This is huge, and thank you for fighting for this Dr. Walker. This, as well as daylight savings time, need to change.
The episode nobody suggests but all secretly want:
Matt Walker and Jocko Willink
Why?
Related to the pianist, I am an opera singer, and the process for learning a role is very organized. I learn a new part of the role, then sing through the entire role including the part I just learned, then I sleep. The next day, not only do I know what I practiced better, but I seem to have a head start on the parts I haven’t yet learned, but had only listened to in a casual way previously.
Most importantly all this stuff for free ❤ providing great information
I have been struggling with sleep literally since before I was born (according to mom I was very active at night during pregnancy). I have a terrible memory and don't remember much of my life in any type of linear fashion and have alot of trouble focusing.
Last night was a rare night I got a bit over 7 hours and I feel amazing. Still haven't been able to cure my insomnia but these conversations are an invaluable resource and great motivation to keep trying. Thank you Matt and Andrew!
What a treat, all series but this is super cool for various reasons, e.g mentioning how Mendelev discovered elements order, bonus Richard Feynman 🤩, scientists are cool. In my language we have saying "Morning is wiser than evening- dont burden your sleep with worry, go to sleep in peace. Lot of practical tips, plus Matt's humor& British English is cherry on the cake. Guys, do some episodes few times a year, there is always space to explore more.
I’m all ears! Thank you both
Dr walker’s explanation technique is superb. Very well explained.
Sounds like my bed is the ultimate classroom!
This well-presented and detailed presentation is making my brain grow!! How I love learning from these two stellar scientists!
Huge ❤ from 19YO student of yours
❤from india 🇮🇳 andrew huberman sir 🙌
Huberman I’ve been following you for a while now from delaying caffeine, cold exposure, sunlight when waking and focusing on sleep it’s helped me tremendously thank you for everything you do.
i stopped coffee completely amd switch to a good tea with milk (no sugar, obviously) every morning.
feeling soo much better
Wow dr walker got all grown up and funky!!!! Love him ❤
Just listening to your episodes paves the way for sleeping!😴
I have a few comments.
1) Rate of Respiration and sleep:
I have been observing my 10 months old son (of course, since I started listening to this series) and I fell that there is a connection between rate of respiration and different stages of sleep. If memory reply and different stages of sleep can regulate rate of respiration, then rate of respiration could also help us be in different brain frequency (during meditation). I think there is some connection between different stages of sleep and rate of respiration.
Interesting observations.
Pretty sure the ideal or average respiration rates are different for toddlers, young child, teens and adults. And also such differences for "standard" brain oscillation rhythms. Which is supposedly part of the reason children can learn so much easier than the average adult.
Regarding chronotypes, both of you have highlighted its genetic basis. What recommendations or protocols do you suggest for night owls who must function in a world tailored to morning people? Your insights would be greatly appreciated. Thank you!
Matt you are a poet!
Matt knows his stuff very well
another good speaker is the "critical drinker" for another smart guy
I'm diggin' Matt's new look.
I've listened to each episode in this series about sleep, implemented some of the protocols and have seen an improvement in my sleep for the first time in 29 years. Thank you both!
Loved the episode, fascinating stuff! But I have to say: I'm french and I've never heard 'sleeping with a problem'.. what we do say is 'la nuit porte conseil ' which loosely translates to 'night brings counsel or advice' and I personally think that's beautiful 😊
Thank you for another great episode. This deep dive into sleep is so fascinating and sometimes actually quite emotional, learning just how incredible our brains actually are.
Andrew Huberman and Dr. Matt Walker, thanks for sharing these invaluable tools for optimizing learning and memory:
*Sleep Before Learning: Ensuring adequate rest before engaging in learning activities to enhance memory consolidation and cognitive function.
*Cramming Effect Tools: Caffeine: Using caffeine as a short-term tool to temporarily increase alertness and cognitive function during cramming sessions, though it does not replace the benefits of sufficient sleep.
*Timing Peak Learning: Scheduling study sessions during times of the day when cognitive function and alertness are naturally higher, optimizing learning efficiency.
‘*Second Wind’ Memory Consolidation in Sleep: Maximizing memory consolidation during deeper stages of sleep, such as REM and slow-wave sleep, to solidify and integrate newly learned information.
Your insights and research have been incredibly insightful and helpful!
Much obliged, Sir
Listened to all 4. Absolutely my favourite so far. Can't wait for the next 2 to drop.
DR. WALKER❤ Yes! We should end early start times for good. Makes so much more sense, and students will end up healthier, smarter, and happier.
Thank you for sharing your knowledge with us! ❤
I can listen to him speak all day...
Andrew not interjecting, game changer! Man, l love this channel. Let’s talk about sleep forever!
Thanks for 4 insightful podcasts about sleep.
A wish
In number 5 or 6 talk about mouthbreathing, a huge worldwide epidemic that leads to bad sleep, sleep apnea, snoring, etc. and how this can negatively affect sleep stages. Protocols to avoid mouthbreathing. For example, sleep tape. If there is insufficient evidence for it, it could be the message… 🙏
You mentioned sleep deprivation effect in hormones such as estrogen, LH, testosterone etc. I wonder what really happens to our sleep during the menstrual cycle. How does physiology work in those times? How do you optimize sleep during the menstrual cycle? It seems to me some people need more sleep, and some can't sleep much and still feel energetic. I am good enough at optimizing my sleep using all you said since the beginning of the Huberman lab podcasts, but when the time comes to the menstrual cycle, all my settings change, and I am not in control anymore. I would appreciate it if you could discuss this with Dr.Walker.
Matt walker’s glow up from JRE to this interview, astounding
Don't be rude
Love his analogies for teaching haha emails, usb sticks... makes it much easier to follow
Thank you for recommending “On the Move” in one of your earlier podcasts. Sacks was a fascinating character. A memoir unlike another. Best!
¡Hola Profe!"Утро вечера мудренее!" No romance in this Russian proverb, but definitely a lot of wisdom. Thank You for all Your hard work and care for all of us.
Professor HUBERMAN.
Excellent questions, bringing the best information forward in such depth and detail.
Patience timing always Excellent interactions.
Thank you for this series! I have improved my sleep a lot in last couple weeks by using tennis-ball-in-tshirt method. I feel so much better now!
Thank you for doing this Andrew, you are the greatest to ever do this.
I’d love to watch a series of episodes dedicated to brain waves!:)
This series continues to delight. I was particularly interested in the reference Dr Walker made to people carrying out, what could be regarded as 'awake' activities while sleeping. I read an interesting article 'Confessions of a Sleepwalker by Decca Aitkenhead in the Sunday Times (London) just this Sunday past (April 21) which discussed the author's experience with non-REM parasomnia. He references Prof Guy Leschziner , a consultant neurologist at Guy's and St Thomas who runs a leading sleep clinic in the UK, who recounted the story of a lady who rode her motorbike in her sleep. I believe some have used this extraordinary condition to defend murder charges. What we do in our sleep is so interesting! One thing I would like to take issue with, however, is that 'concretizing' is not a real word Dr Walker. You may have been playing that well known game 'who can get the most ridiculous word into this podcast/meeting' with Dr Huberman, but made up words do not count - so no points for you. Also, Dr Huberman, you are looking exhausted, please take some time to yourself...we need you fighting fit to do what you do so well. Thanks again gents, smashing podcast.
What a time to be alive, to have this information readily available, I will be putting all advice into practice, thank u prof 😊
Matt Walker looks like a very well rested individual
Professor Huberman I adore you, I love listening and watching you talk absolutely charming,smart, beautiful man❤ thank you for the interesting podcast you're awesome 💖
Another great episode on sleep. It’s fascinating how our memory is solidified while we sleep.
The studies done on changing school start times to later is awesome . With the competency and lower test grades in recent years , it would be great if later start times were implemented.
Looking forward to the sleep episode on dreams .
Listening again. And about later school start times... Most school districts do not have the money to the buses to run all at once. They have to do it in waves. Most districts near my in Northern Virginia chose to have high schoolers get home first so they can receive younger siblings when they get home from school. Both parents often work. With childcare being so expensive and not paid for by any governments, people opt for their older children to help out. ALSO, some high schoolers must have jobs to pay for anything they want that is not provided by parents. They get an afterschool job. If you start school at 8:30 am you don't get out of school until 3:30 pm or later. That would limit jobs. This isn't great. It just is how it is. LOVE YOUR PODCAST!
DUDE, you so are providing HEALTHY info so we all can live BETTER LIVES! You need to continue this crusade and BRINGING IT ON so TRUTH be told bc so much info junk out there. Hope Scientist continue to seek truth and not be swayed by the ridiculousness in life! March on BUD, I'm with ya....truth, clarity and love of learning how to be BETTER US! Rock on DUDE!
these series are fascinatingly interesting! thank you both Doctors!! i love my sleep time! it's priceless priority to me
Thanks a lot Mr Huberman i really apreciate..
Another aspect of sleep preparation is posture. Many years ago, I could not seem to get comfortable enough to sleep and asked my yoga instructor how to lie down in the best way to promote relaxation. Finally I found an answer in the work of Esther Goklhale and her concept of stretch lying. It has made a huge difference…n
1. I would love to hear Dr. Huberman's and Dr. Matt Walker's advice on the following
2. I need to get up earlier than my usual wakeup time, what is the optimal protocol for this, maybe using a consumer sleep tracker?
3. What is the effect of NSDR, Hatha Yoga, Weight Training, Meditation on sleep?
4. Due to social (raising a family) or work commitments (international shifts etc) if one cannot get the prescribed 7-9 hours of sleep but say 6, what's the next best way to fulfill the gap? (Any specific methods in pt 3 also)
5. How to stop bad dreams , waking up from nightmares, waking up with a sweat?
6. If one doesn't have access to natural sunlight in one's room, how effective is home automation of Air-conditioning and Artificial lighting? (Devices can be turned on or off, intensity varied based on time and or consumer sleep trackers)
7. How accurate are consumer sleep trackers? Mobile phones kept next to you measure sleep stages with gyroscopic movement, smart watches additionally add pulse rate calculation as well?
8. Methods to stop snoring apart from surgical interventions.
9. If weight training is only possible in evening suggest a protocol to reduce cortisol at the time of falling asleep.
10. If I'm exposed to bright artificial lights in the evening / night, as in a home recording studio an optimal protocol to go back to sleep?
11. If I slep less the previous day and I'm feeling drowsy during normal waking hours and am unable to work etc should I take a nap, should I take a stimulant like coffee to keep me up till my normal bedtime?
12. Protocols for naps / power naps? Especially wrt to duration / sleep cycles. A bed may not be available at this time.
13. Olfactory (smell) protocols for good sleep.
Thanks for everything Andrew!
Will you cover how much REM and Deep is in the health range as a % of total sleep? He mentioned 20% in one of the podcasts for REM but is there a range and what about Deep??
Sleep is my favorite thing, especially a Saturday afternoon nap!
1:17:19 Years ago when I was learning to be a court reporter - it required hours of practice. I found when I went on vacation and was more relaxed and was probably sleeping more, that I came back and those motor skills to be a court reporter were greatly improved. Now I’m wondering if the reason was because of sleep as Dr. Walker has stated
thanks. first full listen of this podcast. it is all that and more. coincidentally, I watched this because I am having trouble with sleep.
It was extremely interesting! Thank you very much for the series!
Great series. Would like to hear about depression naps, how emotional labour the day before affects sleep that night. And how sleep if different for a clinically depressed person.
Thanks y'all!
Another great opportunity you provided me to advance in memory skills, Thank you Mr Huberman
2:18:40 - In Czech, that phrase is "The morning is wiser than the evening" (when translated into English).
The Thomas Edison museum in Edison, NJ is awesome. What a creative genius.
It was good to hear Dr. Walker discuss the real drawbacks of the typical medications--the sedative-hypnotic benzodiazepines and z-drugs--prescribed for sleep issues, but I'd really like to hear his opinion on other agents.
I'd especially like to know what he thinks about the TCAs and Tetracyclics, which promote sleep through blockage of a histamine receptor, and which I understand to promote much healthier sleep than benzos and z-drugs. Ditto to low-dose Seroquel (i.e., < 50 mg), which has the H1 blocking mechanism in common. (However, on a side but related note, I've also read that with *many* antidepressants will significantly reduce REM sleep--the MAOIs actually resulting in sometimes near no REM at all!)
It'd also be really cool to hear what he thinks about Xyrem (Sodium Oxybate), as I know how useful it is in narcolepsy and that sometimes physicians will even turn to this agent--despite difficulty of getting it prescribed--for insomnia when nothing else works because of how effective it is at promoting healthy deep sleep.
For me it's not that I wake up in REM sleep paralysis, but rather upon awakening at night and trying to fall back to sleep (which always happens after 4,5 hours of sleep) after having trouble falling back to sleep oftentimes. If somehow I'm falling asleep after being awake for a longer period of time (+/- 1-2 hours) I'm FULLY aware of it which wakes me up again. I experience all of the hypnagogic phenomena and feeling those electric like sensations throughout my body and the ear deafening sound, as if something in my brain is going in overdrive. I need to be fully calm and imagine myself leaving my body to force myself into sleep, which regularly succeeds after 2-3 tries. Because I'm in a lucid state I need to proactively stay calm in my dream to be asleep which lasts only like 1-2 minutes on the first successful try. The problem is that once this happens it's the only way to sleep for the rest of the night, as I will have lost the ability to enter sleep unconscious. The more I successfully enter this forced lucid REM state, the easier it gets to re-enter it and extend the duration each time until my alarm goes off. The sleep is not really restful, but better then nothing. The weird thing for me is that leaving my body always results in entering a shadowy version of reality that is often times very empty of people and feels very strange, like I'm a ghost in an abandoned reality (I nicknamed it the shadow realm lol). Maybe when I'm in a later stage of this the dreams get a bit more vivid with more people in it. I'm awaiting my sleep study to see if there is an underlying condition that makes it more likely I experience this. When this phenomenon doesn't happen and I'm able to fall back to sleep relatively quickly upon awakening I will still experience fragmented sleep, usually awakening 3-5 times more, always when I'm in REM sleep. Any thoughts on this? Does anyone experience something similar? I'm diagnosed with ADHD, which already heightens the chance of sleeping poorly.
I do occasionally get these experiences myself, and generally notice it after a time I have insomnia. Based on my experience and what I've noticed, I'm guessing that the fragmented sleep is responsible for those experiences happening, especially when not intentionally trying to have them to lucid dream. I think that most of the time, when sleep fragmentation kicks in during REM sleep, the odds of almost immediately re-entering REM consciously go up very highly due to how quickly it happens and not having lost awareness yet. I do think sometimes, it might be an initial entrance where REM had not started yet, but I think it will mostly happen during REM/dream re-entry (at least for me). The sleep fragmentation causing it in the first place is also probably responsible for why the dream happens in so many fragments and having to redo everything multiple times in a single sleep cycle. Otherwise, it isn't typical that REM would be fragmented like that under normal ideal conditions.
My theory on the deafening sound is that the mind is pumping muscle atonia to the body and I think the sound is from the mind doing that personally. As for the tingling throughout the body, I think that is an effect of the muscle atonia, combined with the fact we are switching perception from our physical body to the dream body. Also, I've found the bodily sensations almost feel like the result (cause and effect) of the high pitched pulsing tone. Not entirely certain if that is what's happening, but I think that seems plausible based on what I've noticed. I've also noticed oftentimes if I think about what I want to dream about or really engage with the hypnogogia, it seems like that pulsing tone and bodily sensations suddenly become very intense like my body is falling apart, making it also feel like I am floating out of it not under my control! I'm guessing the focus is pulling me into REM sleep quicker and the intensified sensations are part of transitioning into REM quicker.
I'm guessing that all of this phenomena might have to do with the nature of fragmented sleep in general. I think under normal conditions, sleep can be quite continuous with each sleep cycle. But I think if the mind establishes a pattern of sleep-wake intervals, that might make this fragmentation prone, and then noticing these weird sleep paralysis and dream entry experiences when it is happening around REM sleep. In non-REM, it is probably purely waking up and simply going back to sleep at those same types of intervals (if sleep is involved then). I think this ties with the phenomena if we snooze our alarm a bunch of times, we might wake up just before it goes off again. I think the mind develops a rhythm of sleep-wake from things like that. I think it's also possible that the pre-frontal cortex/conscious thinking (parts of us that we relate to when getting into the nature of self) could have these kind of intervals that can cause the same thing. I do not believe it just has to be sleep. It could even be activation of the logic centers or our conscious involvement in mind wandering in intervals as well. That could also cause a sleep-wake cycle I imagine. Sleep has a lot of unexplored mysteries, so it is hard to say for certain and we can only speculate at this point. I'm guessing that when you have insomnia and let your mind wander as you try to fall back to sleep, I wouldn't be surprised if the part of you that makes you feel like "you", has these intervals of involvement in the mind wandering, and it could establish the interval of sleep fragmentation, much like what snoozed alarms can do. I also imagine mental clarity within the realms of the part of the mind you relate to, can make it more prone than if you had the same thing with a massive lack of mental clarity where your conscious involvement in the mind wandering is likely far less.
I imagine that imagining yourself leaving the body is aiding in the transition into the dreaming state. As for the empty nature of the dreams could have to do with it being toward the start of REM or even still being in the dream formation process, and as REM or the formation process progresses, it probably gets closer to reality regarding realism.
Where it does get frustrating is if that sleep paralysis experience does shock us awake and we try to to back to sleep, only to get back in the experience and shock ourselves awake again. Is that what you were referring to when mentioning you become FULLY aware of "it"?
A couple of questions. When you say you force yourself to sleep by imagining yourself leaving the body, what were you referring to when you said 2-3 tries? Imagining the sensation and making it take hold, shocking yourself awake during the process and re-entering and not fully making it into the REM state until 2-3 tries after re-entering the state first, or what exactly? How often does this actually happen? Are there bouts of fragmented sleep where this is generally prone, and is it typically only there?
If you have any questions, please let me know! I love exploring this type of stuff as I am fascinated with exploring the mind and the nature of consciousness, reality, self, and even perception, which ties with dreams. I think this phenomena we are talking about ties with pretty much all of those things. I'm also fascinated with lucid dreaming and when I have these conditions, I try to take advantage of it as lucid dreams typically result under these conditions! These conditions can also be favorable for dream recall as it causes us to effectively "witness" more of what is happening during REM and with each awakening, we can intentionally process what has happened so far before we continue dreaming. While the fragmentation can be frustrating, especially if not trying to do this intentionally, I do think it has its advantages when we are in a mood to consciously explore what is happening in the moment. Though, I do agree that it often results in feeling not quite as rested during the day. There are pros and cons I'd say.
These two gentlemen are profoundly inspiring ❤🎉🧠✍️⭐️👌👨🏫🙏
As a special education teacher, I think it would be interesting to do a comparison with children who have a short-term memory deficit and see if sleep would help them with their short term memory.
Some imp points of this discussion:
1. We need sleep before learning to tell the memory to lay the new traces so it has the capacity to do so, and also after learning to make sure the new traces and paths are cemented and saved for the future.
2. The question that many of ask is that I can definitely use the time of which i have dedicated to sleep to read the material again and again and I can surely remember that the next day better, isn't that a good rule to go by? well short term yes but long term the one who has slept enough while learning something will definitely remember the information than the one who has not slept enough. So it has not gone to their long term memory, or sort of saying it has not been cemented to their memory. so that is why we need sleep after learning.
3. sleeping after learning is like clicking on the save button after filling an excel sheet. So if there were enough words to explain the importance of sleep after learning...
4. It is amazing to see how there have been always a great deal of inspirational stories that have been turned to reality after having a good night of sleep, but we have always paid less to no attention.
5. so remember it is not practice that makes perfect rather practice with a bout of sleep that makes perfect.
Agreed. Schools starts too early. This is why i always ask my 9 y.o nephew to take a nap after school.
Just for your knowledge, in french we can say « la nuit porte conseil », wich could translate to « night carries advice » and meaning « sleep carries advice » wich complete nicely all the benefits of sleep you’ve been listing.
Thank you so much for your work.
loving this series. learning a ton of new information.
Thank you both for the informative series. One thing I missed in the previous episodes is managing noise pollution and specifically noise canceling devices, other than noise machines (you talked about white and pink noise). I have many people around me dealing with noisy neighbors, partners, etc. who have been using noise canceling headphones, or earbuds. My question is whether or not these have negative effects on the quality of sleep and how they could potentially impact individuals in the long run? Thank you
Always love your podcasts. One scientist I would be very interested in is dr. Charan Ranganath from UC Davis. Author of Why we remember, my favorite book of this year so far. Hope you can get him on the podcast! Meanwhile, thank you for all the interesting content
Great one andrew, need More like this one
Glad you both got the memo on the dress code
Yaay...episode 4th 🎉
Hi Prof. Huberman, why is it so difficult to sleep on a low carb diet or on intermittent fasting even after sufficient morning sunlight exposure and regular morning exercise? I don't take any stimulants except coffee in moderate quantities, and that too in the morning. I sleep like a baby on a high carb diet.
Sorry to hear your sleep is suffering. Your question is covered in episode two of this series, called 'Protocols to Improve Your Sleep'. Minute 40:01, chapter 'food and sleep, carbs, melatonin'. Good luck!
@@ResilientDays Thank you so much!
Cant wait for next episode. I hope its tomorrows one
Its a shame that not everyone hears this information nor wants to learn it. I work in one of the worst school districts in the U.S (Clark County) and I truly believe that if this information were to be taught to students and repeated year after year in the form of a class, regarding exercise, sleep, diet and sunlight it would be a key component to better schools Nation wide. Of course we dont live in an ideal world yet and parents play a huge role in kids implementing these habits but I just know that having this fine information taught would help significantly all around.
Prof Huberman, thank you very much for this series. Could you please ask Dr. Walker about snoozing? I have been struggling to get out of bed in the morning for most of my life. Putting the alarm at the other end of the room does not work: I get up, shut it up, go back to bed and repeat that 2-6 times. It is impacting the quality of my mornings and making them more stressful. I would be really grateful for some advice on snoozing, how detrimental it is and what can be done to solve the issue. Thank you!
There are all sorts of possible reasons why someone would wake up feeling unrefreshed and would keep hitting the snooze button, including apnea and a variety of other sleep disorders. I’d recommend asking your doctor for a referral to a certified sleep specialist.