Dr Walker saved my life. I had a nervous breakdown in 2019 and thought I was losing my mind, considered ending it but I came across his book, Why we sleep. Started sleeping 7-9 hours a night and all symptoms gradually disappeared. Thank you, Drs. Walker and Huberman. 🙏 ❤
@@christopheraden4035 Hold on there, it'll get better. I've been there many times, and now I'm totally fine. I understand that you don't believe you'll ever find a way out when you are in the thick of it, you feel hopeless, but just believe me - you'll get better, sooner or later, and you'll come to a point where it won't even be easy for you to emphasize with your current state of mind, you'll think and feel so differently.
What they said is true. I thought I could not go on, and this sleep advice saved my life! I would never have thought poor sleep could make me feel so badly. @christopheraden4035
00:00 🎶 The episode focuses on optimizing sleep, discussing factors like light, temperature, and substances such as alcohol and caffeine. 08:08 💡 Dimming lights an hour before bed can enhance the release of melatonin, aiding in sleep onset. 12:12 🌞 Exposure to morning sunlight or bright light can boost cortisol levels, enhancing mood, focus, and alertness. 18:57 ❄ Keeping the bedroom cool, around 67°F (18.5°C), can facilitate sleep by lowering core body and brain temperatures. 20:05 🚶♂ Avoid staying in bed awake for extended periods; if unable to sleep within 20-25 minutes, get up, engage in calming activities, and return to bed only when sleepy. 22:53 ☕ Caffeine intake should be limited to about two or three cups of coffee, and timing matters in cutting off caffeine consumption. 23:21 🍷 Alcohol is often misunderstood as a sleep aid but can actually disrupt sleep by mistaking sedation for natural sleep, fragmenting sleep, and blocking REM sleep. 30:08 🧘♂ Engaging in activities like meditation, breathing exercises, or body scans before bed can help shift focus away from anxious thoughts, improving sleep quality. 39:16 🍸 Timing matters when consuming alcohol; even a single glass of wine in the afternoon can impact sleep quality later in the evening. 40:53 🍽 The relationship between food intake and sleep quality is personal, but avoiding high sugar, low protein diets can improve sleep. Experimenting with meal timing can help find what works best for individual sleep patterns. 46:09 🥖 Eating carbohydrates in the evening, especially those containing tryptophan, may support the production of melatonin, potentially aiding sleep quality. 47:04 🛌 Carbohydrate intake can affect sleep quality, with some benefits observed, particularly when consumed earlier in the day. 49:33 ☕ Caffeine is the most widely used drug globally, with Switzerland having one of the highest consumptions per capita. Morning caffeine intake is generally more advisable than afternoon consumption, as it can interfere with sleep quality. 52:04 🌜 Timing of caffeine intake can significantly impact sleep, with afternoon consumption potentially disrupting sleep, especially for early sleepers. 57:50 🧬 Caffeine metabolism varies among individuals due to genetic factors, with some people being more sensitive to its effects than others. 01:04:10 🌿 THC (from cannabis) can help with falling asleep but may lead to tolerance, reduced REM sleep, and withdrawal-related insomnia when discontinued. 01:08:05 💊 CBD shows potential benefits for sleep, but optimal dosage and regulation of CBD products are crucial due to potential wake-promoting effects at low doses. 01:16:05 🌙 After a bad night's sleep, it's best to do nothing: don't sleep in later, go to bed earlier, increase caffeine intake, or nap during the day. Maintaining your regular sleep schedule is crucial for resetting your sleep cycle. 01:24:24 🛌 Limiting time spent in bed can improve sleep efficiency. Bedtime rescheduling, a component of cognitive behavioral therapy for insomnia (CBTI), involves reducing time spent in bed to increase sleep drive and improve sleep quality. 01:30:45 🕒 Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time. This approach requires motivation and close monitoring to maintain consistency. 01:31:39 🕰 Setting hard deadlines can help eliminate distractions and increase focus, improving productivity. 01:33:13 🌌 A winding down routine before bed is essential for preparing the body for sleep, similar to gradually decelerating a car before stopping. 01:34:20 🐑 Instead of counting sheep, engaging in a mental walk through a familiar route can help distract the mind and facilitate faster sleep onset. 01:37:33 🚫 Removing clocks from the bedroom can alleviate anxiety about time passing during sleep disruptions, promoting better sleep quality. 01:39:26 📱 Excessive phone use, especially before bedtime, can lead to anticipatory anxiety, disrupting sleep patterns and quality. 01:42:12 💡 Advanced tools for sleep enhancement include electrical brain stimulation, acoustic stimulation, thermal manipulation, and kinesthetic manipulation. 01:43:35 ⚡ Electrical brain stimulation, particularly transcranial direct current stimulation, can enhance deep sleep quality and memory consolidation when applied during specific brain wave phases. 01:50:29 ❄ Thermal manipulation involves warming up to cool down before sleep, staying cool to stay asleep, and warming up to wake up, which can significantly impact sleep onset and quality. 01:55:50 🌡 Thermal manipulation increased deep sleep by up to 40 minutes and improved the quality of slow brain waves. 01:56:32 🧓 Thermal manipulation significantly reduced the likelihood of waking up during the second half of the night in older adults. 01:57:39 🛌 Thermo regulatory ability decreases with age, affecting sleep quality, particularly in older adults. 01:59:31 🛁 Taking a warm bath or shower before bed can help induce sleep by causing vasodilation and lowering core body temperature. 02:01:20 💧 Sauna use before bed can disrupt sleep due to dehydration, but using it earlier in the evening can be beneficial for relaxation. 02:04:30 🧦 Developing portable socks with warming technology could aid in improving sleep by warming the feet before bedtime. 02:07:25 🔊 Acoustic stimulation during sleep can enhance deep sleep and sleep spindles, potentially improving memory. 02:10:54 🎶 Pink noise may increase total sleep time, non-REM sleep, and REM sleep, offering potential benefits for sleep quality and memory. 02:14:02 🛏 Rocking motion, such as in a swinging bed, can accelerate falling asleep, increase deep sleep, and enhance sleep spindles, potentially improving memory.
I've been listening to the podcast for two years now, and Dr. Huberman is starting to feel like some kind of father or a very good uncle, but with the wisdom of an old wizard. Love you man and keep up the good work!
It would be great if in the next installments Dr. Walker talked about sleep disruptions in women during pregnancy, lactation, perimenopause and menopause, and how they affect women's health and cognitive function. Thank you for bringing this crucial knowledge to your audiences.
So relieved to hear that eating closer to bed (and having the bulk of calories later in the day) is not as big of an issue for many as many have said it is. I feel best doing this and also find it best for my schedule. Very happy to hear this is ok and not detrimental 🙏 😊
I should have gone to bed three hours ago. But alas! A new video alert on improving sleep! Now I'm watching this 2h43m video, further deteriorating my sleep.... again
Hah! I’m watching it, too, but will cut it short and then finish it tomorrow while exercising at the health club. This is so mentally stimulating though, I hope that I can sleep! Love these two brilliant minds!
Please do a video on chiropractic!! My dad is a chiropractor and would love to hear your positive and/or negative research. Enjoy your podcasts so very much.
Recently was in the hospital for having a bilateral pulmonary embolism (10 blood clots in my lungs) as a healthy 24 year old male. Leading up to me getting sick I had more nights with less than 6hours of sleep than more than 6 hours during that month due to focused work much like Huberman described. As I recovered I could not lose weight (I was in the cut process of my 8 month bulk) even with a 500-700 calorie deficit. In one week of over 8 hours of sleep I am down over 5 pounds. Sleep is massively important. Thank you both! P.S. whoop practically saved my life during my sickness, I don’t think I wouldn’t gone to the hospital if it wasn’t for it. However, the nurses and hospital staff do deserve all the credit. Used it for almost 2 years now. Can’t recommend it enough.
24 man. Take care. Go easy on the bulk. Eat good clean foods (chicken, lean red meats, fish, sweet potatoes, brown rice, good veggies).😊 Health is so important bro, take care.
@@kasunkandauda4593 I'm guessing it showed a very low O2. Damn, that's a lot of PEs! And you're so young. Are you generally healthy? Do you know what caused it? I'm guessing you're on blood thinners, now?
I am in love with these guys. They talk with each other both as friends and colleagues. They are intelligent and interesting. They confirm what took me years to discover about my sleep so thanks! Can’t wait for the rest of the series. I listened to both on long drives across country-made a huge difference! All the best!
This series with Dr Walker is the best episode- collectively - since I have been listening 2+ years. If the shows are not all taped, please request that Dr. Walker incorporate the information in his recent hot flashes podcast. I would greatly appreciate if he would speak to how to combine the sleep restriction protocol n the setting of hot flashes - inability to fall asleep because the body will not cool down. Sleep restriction would increase sleep deprivation it seems. Thanks for considering - and thank you most of all for all you do!!!!
Finally, an explanation as to why I've been struggling with insomnia for 29 years. This is as informative as it is enjoyable to listen to, thank you both for another excellent episode in this 6 episode series all about sleep with Dr. Matthew Walker.
I struggle with sleep in general. I can’t remember the last time I woke up in the morning feeling refreshed. I don’t know if this impacts my sleep but, I have the autoimmune disease called Graves’ disease. I take levothyroxine because I no longer have a functioning thyroid gland. I’m also post menopausal. I know many women in my age group who have trouble with waking up around the “magic hours” of 3 - 3:30 am and can’t get back to sleep quickly. I’m hoping this series touches on medical conditions that affect sleep. With respect to falling and staying asleep, when I go to bed I put soft calming music (without words) on my TV and either read a book or work crossword puzzles. This usually works well for me to wind down and fall asleep. Unfortunately I have a horrible time staying asleep. When I wake up in the middle of the night ( around 3:30 am) I’m wide awake. Usually I can go back to sleep within a couple of hours (not necessarily good), but sometimes I’m awake from 2:30 am until after 5 or 6 am. I try meditation, reading, listening to podcasts or music, drinking chamomile tea and nothing helps. I get very frustrated, which also doesn’t help, and struggle with feeling happy and enjoying life the next day. I’m going to try your advice about going to another room and hopefully it helps. I have a couple of questions. Do we inadvertently train ourselves to have these wake times in the middle of the night, or is it biochemical and we can’t control it? When waking in the middle of the night, would sitting in a recliner in the bedroom to read be as effective as leaving the bedroom to read?
hellio, i had the same problems. sometimes i slept from 11 to 1, and then woke up and stayed awake until 7 in the morning, went to work, spent a horrible day. but with a good doctor i learned that it is perimenopause, the brain fires the fshormone the whole lifespan and this and the loss of estrogene causes these sleep disturbances. i went on bioidentical replacement and it worked very good. i sleep well now and i have my life back. i am very thankful.
My doctor advised that it is okay to go to a chair to change your association. Read a boring book. It cannot be an exciting or stimulating book. All the best to you.
You are a great candidate for CBT-i for your mental and emotional responses to your insomnia, and better thyroid control as Grave's disease plays havoc with sleep in all cases. And yes, leaving the bedroom might make a difference for you. Read something incredibly boring. But if you don't change your thoughts about sleep, moving the chair won't help much.
Look up Dr. Stasha Gominak- and her Right Sleep Program - she is also a Neurologist - Vit D has to be optimized to 65-80ng for best sleep along with the Gut making B vitamins.. while this guy knows a LOT... he's missing a LOT of info as far as sleep switches/paralysis and the Hormone D which makes all of this work right... it's the foundation for everything the body does... we are Solar powered.. and without it... your body thinks it's in Permanent Winter - reduces your metabolism etc and changes everything. Dr. Joel Gould as well...
These two geniuses have polar opposite chemistry and it stands out like a sore thumb but it can’t be refuted the info they deliver is God-sent. So thank you
Matt Walker you are a rock star! YOu make your information so understandable for the general population. It's a joy to listen to you and the information is so useful. I have your book and I am enjoying every word. I wish more people would listen to you or read your book, we might have healthier people among us.
I have always run cold water over my feet to put myself to sleep; it’s nice to understand the reasons behind why this helps lull me off into the night so nicely
Is it just me, or does Dr. Walker remind anyone else of Thoronir from The Elder Scrolls Oblivion? That old English accent is worthy of a king, even if he's dispensing advice on sleep schedules instead of swinging a mighty hammer!
Astonuk9403 I'm sure he WOULD very definitely remind me of ??? - (that Medevil guy (?) from that Oblivion you've mentioned (?)... IF I knew who that was, or WTH you're talkin about!😅
After discovering Mathew I’m so hyped to sleep properly every night … sleep torments so many of us and it feels hopeless but with this new sleep science I have confidence in these life changing techniques and I feel in control it’s amazing
Yikes, was it difficult to shift your sleep schedule. I considered taking a night job but I already have trouble with sleep quality so I thought I would not be able to make it.
Something I found that helps me sleep is trying to eliminate any guess work. This was briefly touched on when Dr Matthew mentioned taking your self on a walk in your brain that you know with great detail. Something I do is go through a walk of my house prior to sleeping so that I know the status of everything, lock my truck again, check the door locks etc. This makes me stop guessing and focus on what I need to do which is sleep. So I throw on a UA-cam video of someone with a calming voice but interesting topic and put the phone face down. Usually I’m asleep before it’s over. This has taken years for me to master. As a kid I slept a few hours a night and took melatonin, I still take melatonin or idk that I would go to sleep. The oddest things use to keep me up. What’s someone’s phone number, a math problem, etc… and my brain wouldn’t allow me to cheat and use a phone or calculator. I had to do it all through a mental exercise. I got good with math as a kid because of this though.
I had undiagnosed sleep apnea for a long time, and everyone would tell me all the tips but nothing would work, go to bed early, didn’t work, sleep longer, better routines, nothing worked. But now that I’m on treatment I can start exploring the protocols and I have a new relationship with the idea of the protocol as well know that the main issue has been treated. Loving this series! Having had so much issues for so many years I’m loving all this!
I also wake up in the middle of the night when I have unresolved emotions! I have struggled with sleep most of my life. I have found, that when I wake up in the middle of the night, that practicing emotional attunement, self validation, acknowledgement of what I am feeling, or self compassion helps me fall back to sleep. I am not good at it yet, but its been helpful. Hopefully this comment helps who may read it! I have found that emotional health really is the most important part of our health overall. Thank you for this series. This has been a tremendous help!
Ive been smoking 🍃 for 3 years. Recently went from pens to flower but my tolerance hasn’t changed in that time barely at all. I do only smoke about an hour before bed in order to wind down for sleep. Almost never during the day. I remember all of my dreams. And when I quit for 2 months I had the complete opposite of insomnia, I was knocked out within seconds and very tired throughout the day. For at least a month. Since starting smoking I haven’t slept so well in years so it’s next to impossible to give that up! No more struggling with insomnia, just I’m out within a couple minutes 😊
Re: temperature control during menopause How could the temperature control protocols be more specifically geared toward people in menopause dealing with hot flashes? At times, I will be woken up to 20 times a night by hot flashes. Often, I can go right back to sleep, but I've still woken up and rarely have 90 minutes of un-broken sleep. For those in a chemically induced menopause, we are likely to be in this state for 5 to 10 years. Thank you!
Way back when Dr Walker was on the Rogan show I started to take my sleep hygiene seriously, with immediate benefit. Somehow his message really broke through to me, he is entirely convincing. Thank you both so much for this series.
Question- in my experience hospitals seem the absolute worst place for sleep and yet if you are there you need sleep for healing. Are there hospitals that are implementing better sleep protocols? Has this been studied? Thank you for any info on this.
I was at a gathering talking to two wonderful ladies (sisters) that were in their 90’s. Both felt sorry for me that I was not able to drink coffee all day. I may have a cup once in awhile but not after 2:00 pm. Both of these beautiful ladies were able to drink coffee from morning until evening, have longevity, and are able to sleep. They must have the gene that Dr. Walker spoke of!
I highly recommend a book called caffeine blues, it will open your eyes on how corrupt caffeine industry is and who funds the "longevity" claims we have been taught to believe
I’m hoping that menopause is discussed as far as insomnia and the use of HRT to address this issue. Also hope alternatives to cpap will be discussed and maybe snoring addressed( I know, a lot!0 Loving the information thus far discussed!
Thanks Dr Huberman...for your amazing Podcasts. YOU ARE AWESOME. and Dr Matthew Walker.... for this podcast and your book....Why We Sleep.❤❤ GOD BLESS YOU BOTH. LOVE FROM INDIA 🇮🇳
Quiet environment is essential for good sleep. Most of us can not fall asleep in noisy environment. My purring cats next to my ear are the best for putting me to sleep.
I loved this series! I now have a OSA diagnosis and treatment has changed my life! You are making such a positive difference! I can’t thank you enough!
Initially, I hesitated to tune into this podcast since I don't struggle with sleeping. However, I was pleasantly surprised by Matt's ability to explain complex concepts. Despite lacking a scientific background, his explanations are superb. Sometimes, the guests overlook the fact that some of us comprehend scientific jargon, but Matt has a remarkable talent for making even the most intricate topics accessible. In my view, his clarity is such that even a child could grasp the content.
In regards to CBD and THC , I just want to say that for past 6 years I use the product and I belong in a trial program under medical supervision . This gave me a quality of life that I thought I'll never have again after numerous medical problems , which left me with chronic pain . I sleep better and unlike what was said , I do have dreams and wakeup rested ready for the gym , pain free and no side effects whatsoever. Only that in itself is a blessing . Thank noth for your time and a wonderful , educational podcast.
BEST SLEEP IN MONTHS.... warm shower and did the visualization of a walk and got right back to sleep 🙏🏻 Moonlight? Same or similar impact on sleep? I find fuller moon = less sleep. I use eyeshades have a few windows with blinds but a LOT of moonlight comes in... LOVING this series. Bless you both and everyone who helps your work. Colin NS CANADA
Dr. Walker, I've always been able to get around 10 hours of sleep and sleep until around 8am. The last 9 months I've had trouble staying asleep and I wake up between 5:30am and 6:30am everyday. I'm Not a morning person. You mentioned if you're still tired or sleepy your body needs more sleep. However, do you know why my body has been waking me up that early then? Also will this be my new wake up time? My Morningness Eveningness Questionnaire came back as Neutral. I don't exercise but willing to start. I'm in good shape. I don't smoke or drink. I work remotely at a computer so I sit the majority of the day. I've followed your other suggestions. I'm almost 50. Thank you in advance for any insight to my questions.
I am blessed in that sleep. My dreams are vivid, fun and very creative. Again, I am blessed. I have a dear friend who isn't so blessed. He is older and I'm aware of the impact age alone can have. I feel pain for him, no sleep? I can't imagine. I have experienced lack of sleep due to stress but chronic, not so much. I'm passing this on to him, hopefully something sticks. Thank you.
5-HTP might be helpful for women who are peri-menopausal or menopausal that are having problems sleeping, because that estrogen drop also means a drop in the serotonin necessary for quality sleep.
@@martinepeters9891 do you notice any advantage from combining the two versus taking a higher dose of just one? I always assumed the two were interchangeable in their end result, super interested to hear your experience
Andrew and Matt, thank you for giving me hope! I’ve been doing it all wrong. The thought of bed time has been a great source of dread and anxiety for years and I am so excited to change that. It’s such a pleasure to listen to both of you, and Matt, I love your subtle sense of humor! Thank you for all you do!
These 2 dudes (and maybe David Sinclair) have had a much bigger positive impact on my health than every doctor I've ever met with, combined. Shoutout to physical therapists, too, I've had a few phenomenal PTs over the years, those folks are underrated.
I make up a jar of "Half Caf" I get my fav coffee brand - buy a jar of caffinated and a jar of the decaf vesion - mix them both together - then you have a jar of half caff. You still get a caffeine kick - and you give your body a six hour head start getting rid of the caffeine.
Incredibly informative as usual, I do wonder if there’s a protocol that works for those with cannabis dependency to get through the insomnia part of withdrawal… thanks y’all!
One thing I wish Matthew Walker would touch upon is ensuring that you can breathe properly throughout the night and receive enough airflow. Sleep apnea and deviated septums can cause obstructions in the airway, leading to elevated heart rates and adrenaline levels that might wake you up in the middle of the night, especially during REM sleep when you lose muscle tone and breathing may become more difficult. All of this sleep information is fantastic and has made a great difference for me personally. However, one bit of information that could benefit many people would be to check their airways and consider that as a factor that may disrupt sleep.
Was diagnosed with Multiple Sclerosis on January, and sleep is of utmost importance for managing my condition. I already have good sleep habits, and had for over a year, all thanks to your content. This new series is invaluable to me, and it gelps deepening my understanding regarding what I now consider the most important bodily function. Thank you, Andrew.
@@jhg699 MS is incurable. You can only manage it by preventing its spread. Furthemore, recommending "treatements" like that, even if they worked for you, is irresponsable. We are all different. I appreciate the gesture anyways tho, and I understand that all you want is to help.
🎯 Key Takeaways for quick navigation: 00:00 *🎶 Introduction to Huberman Lab Guest Series* - Introduction to the series discussing sleep with Dr. Matthew Walker. - Overview of the topics covered, including optimizing sleep through various factors such as light, temperature, and lifestyle choices. 02:47 *🛌 Sleep Essentials: Mattress and Pillows* - Importance of quality sleep for mental, physical, and emotional well-being. - Customized sleep solutions offered by Helix Sleep through their mattress quiz. 03:42 *🏋️♂️ Enhancing Performance with Whoop* - Introduction to Whoop as a fitness wearable device. - Real-time feedback and personalized data for improving sleep and overall health. - Collaboration with Whoop for advancing human performance through technology. 04:56 *🧘 Meditation for Mental Wellness with Waking Up* - Introduction to the Waking Up meditation app. - Benefits of daily meditation for mood, focus, and memory. - Features of the app including various meditation types and scripts for deep rest. 05:33 *🧠 Protocols for Optimizing Sleep: Basics* - Discussion with Dr. Matthew Walker on optimizing sleep protocols. - Introduction to sleep hygiene and its importance for quality sleep. 06:27 *🕰️ Sleep Hygiene: Regularity and Darkness* - Importance of regular sleep schedules for anchoring sleep patterns. - Utilizing darkness as a signal for melatonin release and promoting sleep onset. 07:25 *❄️ Sleep Hygiene: Temperature Control* - Discussion on maintaining a cool sleep environment for optimal sleep. - Target temperature range for improving sleep quality. 08:57 *🚶♂️ Sleep Hygiene: Activity and Avoidance of Prolonged Wakefulness* - Importance of avoiding prolonged wakefulness in bed to break associations with wakefulness. - Recommendation to engage in relaxing activities outside of bed during periods of wakefulness. 10:06 *🌅 Morning Light and Cortisol Regulation* - Discussion on the benefits of morning light exposure for cortisol regulation. - Importance of bright light in the morning for enhancing mood, focus, and alertness. 11:56 *🌜 Association of Darkness with Sleepiness* - Explanation of melatonin's role as a signal for darkness and sleep onset. - Importance of reducing evening light exposure to facilitate melatonin release. 14:05 *🔦 Effects of Evening Light Exposure on Circadian Rhythms* - Discussion on the sensitivity of the Circadian visual system to evening light exposure. - Impact of artificial light on melatonin suppression and circadian rhythm disruption. 15:55 *🛏️ Managing Sleep Onset and Maintenance Insomnia* - Insights into cortisol dynamics and its association with sleep onset and maintenance. - Understanding the role of unresolved daytime emotions in sleep maintenance insomnia. 22:12 *☕ Caffeine and Alcohol Impact on Sleep Quality* - Caffeine disrupts sleep and should be limited at least 10 hours before bedtime. - Alcohol, despite its sedative effects, negatively impacts sleep by mimicking but not replicating natural deep sleep patterns. 26:18 *🛋️ Breaking Negative Associations with Sleep* - Negative associations with sleep, such as working in bed or waking up worrying, can disrupt sleep patterns. - Changing environments or routines, like getting out of bed after a short time awake, can help break negative sleep associations. 30:21 *🧠 Mindfulness and Distraction Techniques for Sleep Improvement* - Insomnia often stems from low-level anxiety and stress, which disrupt sleep initiation and maintenance. - Mindfulness practices, such as meditation or breathing exercises, help redirect attention away from anxious thoughts, facilitating sleep onset. 45:11 *🍽️ Effects of Carbohydrate Intake on Sleep Quality* - Carbohydrate intake, especially in the evening, can influence sleep quality. - Consuming starches later in the evening may lead to better sleep quality for some individuals. 49:33 *☕ Caffeine Consumption and Sleep Patterns* - Caffeine is the most commonly used drug worldwide, with significant consumption habits globally. - Morning caffeine consumption is generally acceptable, but evening consumption, especially closer to bedtime, can disrupt sleep patterns. 55:44 *🌿 Impact of THC and CBD on Sleep* - THC (tetrahydrocannabinol) and CBD (cannabidiol) usage can influence sleep patterns, with many users citing sleep as a primary reason for consumption. - While THC may help with sleep onset, prolonged use can lead to tolerance, dependency, and a reduction in REM sleep. 01:07:23 *🌿 Insights on THC and CBD for sleep* - THC withdrawal can cause insomnia relapse. - CBD shows potential for improving sleep, but dosage and purity are critical. 01:12:11 *🌙 Sleep hygiene factors* - Importance of regular sleep patterns. - Optimizing exposure to light and darkness. 01:16:05 *🔧 Unconventional sleep enhancement protocols* - "Do nothing" approach after a bad night's sleep to maintain sleep schedule. - Limiting time spent in bed to improve sleep efficiency. 01:28:45 *🛌 Sleep Restriction Therapy and Bedtime Rescheduling* - Gradual adjustment of bedtime and wake-up time can reset sleep patterns. - The goal is to retrain the brain to achieve better sleep control. 01:33:00 *🌙 Importance of Wind Down Routine* - A wind down routine is essential for preparing the body for sleep. - Sleep onset is a gradual process, similar to landing a plane. 01:34:20 *🐑 Mental Walk instead of Counting Sheep* - Counting sheep may not be effective for falling asleep. - Engaging in a detailed mental walk of a familiar route can distract the mind and promote faster sleep onset. 01:37:19 *🔕 Removing Clocks from the Bedroom* - Clocks in the bedroom can increase anxiety and disrupt sleep. - Removing clock faces helps prevent constant time checking and reduces anticipatory anxiety. 01:40:06 *📱 Impact of Phone Use on Sleep Quality* - Phone use before bedtime can lead to anticipatory anxiety and shallow sleep. - Checking phones upon waking reinforces stress and negatively affects sleep depth. 01:41:29 *⚙️ Advanced Tools for Sleep Enhancement: Electrical Brain Stimulation* - Electrical brain stimulation, particularly transcranial direct current stimulation (tDCS), can enhance deep sleep. - Closed-loop stimulation synchronizes brain stimulation with the individual's sleep cycle for personalized benefits. 01:50:16 *❄️ Thermal Manipulation for Sleep Augmentation* - Thermal manipulation leverages temperature changes to improve sleep quality. - Various technologies and protocols exist, including high-tech, low-tech, and no-tech options. 01:50:43 *🌡️ Understanding Thermal Trigger Zones in Sleep* - Sleep onset thermal trigger zone, deep sleep trigger zone, and activating alertness trigger zone are crucial for sleep. - Core body temperature plays a significant role in sleep onset. 01:59:31 *🛀 The Warm Bath Effect for Better Sleep* - Warm baths or hot showers before bedtime can aid in falling asleep faster and staying asleep. - Vasodilation from warm water facilitates heat dissipation, promoting sleep onset. 02:04:43 *🔊 Auditory Stimulation for Sleep Enhancement* - Auditory stimulation, especially during deep sleep phases, can enhance sleep quality. - Initial studies focused on generalized acoustic tones, while more recent studies use closed-loop systems targeting slow wave brain activity. 02:12:16 *🛏️ Sleep Enhancement Techniques: Noise Machines and Kinesthetic Stimulation* - Pink noise can increase total sleep time, enhance stage two non-REM sleep, and modestly increase REM sleep. - Kinesthetic stimulation through rocking motion can improve sleep onset speed, boost deep sleep, and enhance memory consolidation. 02:20:07 *🐭 Understanding the Role of the Vestibular System in Sleep* - Rocking motion affects sleep through the vestibular system, as evidenced by studies in mice lacking lateral vestibular sensation. - The slow rocking frequency may induce a loss of proprioceptive awareness, facilitating the transition to sleep. 02:24:21 *🌊 Enhancing REM Sleep: Thermal Manipulation and New Sleep Medications* - Warming the body to thermoneutral levels can optimize REM sleep, balancing temperature for ideal sleep architecture. - New sleep medications, such as orexin receptor antagonists (DORAs), show potential in improving REM sleep by modulating acetylcholine levels. 02:34:27 *🧠 Sleep supplements considerations* - Supplements targeting specific neurotransmitters for sleep enhancement need cautious consideration. - Choline donors and serotonin supplements may have unintended consequences on sleep architecture. 02:36:20 *🌿 Peptide supplements impact on sleep* - Peptide supplements like secretagogues may influence sleep stages. - Anecdotal evidence suggests peptide use may alter sleep architecture, potentially impacting REM sleep. 02:38:11 *💡 Considerations for supplement use* - Altering natural sleep stages consistently and permanently may have detrimental effects. - Respect for the evolutionary understanding of sleep stages and their balance is crucial. 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His whole essence is so relaxing. What a lovely man. I’m from near him and scoucers (Liverpool people) don’t tend to have a good public image of at least voice. So it’s good seeing such a good scouse role model.
This has been sooo eye opening! A question that occurs to me because I have suffered from insomnia for a very long time is: how do sleeping pills affect quality of sleep -specifically clonazepam, and your ideas on how to stop using it and develop a good sleep hygiene.
Well that's not a sleeping pill, it's a benzodiazepine for anxiety. It can be addictive and habit forming. It can lead to withdrawal symptoms and adverse effects when combined with other substances.
@17:38 about that cortisol spike in the middle of the night. I always have glutamine (1 tsp) dissolved in water (2 dl) ready by my bed, to drink if/whenever I wake up at 2-3 AM due to that cortisol spike. I usually also take another magnesium (2 before bed) and sometimes an ibuprofen (as I have old sportsinjuries). In about 15-20 minutes I feel completely relaxed and fall back into deep sleep, feeling very well rested in the morning. When I don't take that glutamine water, the sleep quality is horrible and the next day is a hellish struggle. For me, no relaxation techniques, breathing, or other protocols fixes the cortisol spike. Daytime I use instant intense resistant training wherever I am (pushups, dips, pullups, squats etc - the "exercise snacks" Huberman talked about) to burn off those cortisol spikes. Living up north I have to use SAD-light (20000lux, 20 cm from my face) in the mornings wintertime when I do morning workout (20-45min) on my stationary bike (listening/watching to the morning news). All year round I have no bright lights on after 7PM turn all screens to lowest light settings, with only a very dim red light and candles. Blackout curtains in my bedroom a must (we have "midnightsun" in the summers). You guys sharing these research-based protocols radically improves the life quality of many people, me included. Thank You for that! My three pillars constantly needed to uphold a balanced life: good quality in sleep (8h), in food (no sugars processed or starches) and in exercise (5/week).
Ive watched so many times Huberman and also this exact guy Dr. Walker and i kinda know everything just by listening when they talk about sleep and STILL to this day all the suggestions and tips are for regular ppl. Hello Police Officer is a job so is every other job that does night shifts like Doctors , Nurses , Bouncers , Bartenders and so on . Please some day can you give advice what those ppl can do to improve .. its obvious we cant have set in stone times for sleeping and id like to hear something different than black out curtains and cool temperature .
¡Hola Profe! "Что имеем-не храним,а потерявши-плачем!" This Russian proverb means,that basically we realize the true value of something only after its loss. And in case of sleep,it's more than relevant. Thank You for Your hard work and care for all of us.
My feeding window is the same as Dr. Walker’s. It is very rare and extremely different from what is generally recommended yet it works for him and it works for me. Indeed, one lesson here is the importance of approaching individuals as individuals.
Wow so informative. I learned so much. Wish I knew this information 30 years ago. Now I’m in my 50’s and understand so much more the importance of sleep for longevity. Looking forward to the additional episodes with Dr. Walker. Thank you!!
Since you discussed coffee and you said you will more later, there is something that I do every night that every one around me think it is very strange but works for me, I don't know if you have an explanation for it. I used to be a good sleeper until I had my first kid and we all know what happens! My sleep got better again over the years, yet I couldn't get these 8 hours of continuous sleep back. I would always wake up around 5 am ( I sleep around 10 pm) and can't go back to sleep. I started getting up and reading the news or doing whatever for an hour or so and then going back to sleep after. I get about an hour more of sleep and wake up ready to start my day. As it became a habit, I started drinking coffee and eating coffee cake during my 5 am waking time. The thing is the one hour I sleep after my cake and coffee, I get a lot of rem sleep with so many strong dreams that they feel so real. I also wake up very rested. If I do not do the cake and coffee combination, I still get back to sleep and dream but it is not the same and I don't wake up as fresh! any explanation?
Listening to sleep information can be so depressing to me because I can basically take 0 of the steps that are required for good sleep because of circumstances. My neigbours don't allow me to have a normal sleep schedule, chronic pain doesn't help. Being poor doesn't help and so on and so forth. Good sleep to me is a luxury I'm not afforded.
Yes i pray your neighbours allow sleep. I pray for ease of your body and mind. I pray for peace for you in the dark, for sleep to come ~ deep deep healing sleep. Amen
First time hearing about the CYP1A2 gene being related to caffeine metabolism. Most popular anti-depressants or anti-anxiety have at least 1 enzyme on the CYP1A2 enzyme. Frustratingly after a decade of trial and error I found out that I cant touch caffeine, and become tolerant to most mental health prescriptions (within weeks). Wish this was a PSA and to change laws around psychiatriaty, about screening for genetics like this. Whats more ludicrous is all they have to ask you, "How does caffeine affect you?". No genetic tests needed. Therefore, dont prescribe a medication that is on the same pathway = enzyme. Thank you, for the series, taking notes along the way. Despite the short rant, in the same year I was diagnosed with Crohns, and severe sleep apnea (im underweight). I fully appreciate this series, and listening to every second.
Could you possibly comment on the fractional sleep pattern? I read that in the past , before electricity was invented, ppl would have a fractioned sleep, with having an interruption for attending to children, animals or gardens. In other words that it was a normal sleep pattern. Is it possible that some of us just kept this pattern instead of developing a 7-9 hrs uninterrupted sleep.
I would love to hear some sleep suggestions specifically for shift workers, who continually have to alternate between early morning shifts and late evening shifts. It makes a regular bedtime pretty impossible. Any tips or success stories around that?
Sun gazing at sunrise 🌅 and sunset 🌇 apparently but even these need to be done at the right times I believe. Example would be: you wouldn't sun gaze at the sun rise the morning you want to sleep after finishing a night shift. But yes, how do shift workers optimise sleep..
Hey Andrew❤,you should do podcast with lucas oun from boost your biology channel, I'm sure you'll be surprised about how much he knows about supplements
I really enjoy listening to Dr Walker. Apart from the content his voice is so calming, can you do some guided meditation for sleep ? Sure it will become popular and successful 😁🫶🏼
@hubermanlab Dr. Walker referenced THC as having a disruptive impact on REM sleep, however it wasn't discussed the length of impact on sleep. Does it have a half-life similar to caffeine? Does it require it to leave your system entirely / for you test clean on a urine sample?
I am a Clinical Sleep Educator and a Sleep Coach. It’s so important to me to keep on top of the latest information, so I love listening to the Huberman podcast. On a sidenote, I’m also single and a sapiosexual. The more Andrew talks, the hotter he gets.
Another great episode! I had no idea there was a “thing” against Andrew Huberman, that’s no surprise. I pray you never fall away. Your life work is so much appreciated and necessary. Thank you!
I need a 10-minute guided meditation for sleep narrated by Dr. Walker
😂 Isn't he amazing !!!!
I'm driving right now.Desperately trying to stay awake because his voice is so soothing
That is actually a very good idea. He has the perfect voice and the mental association with sleep and Dr Matt would surely have some impact.
I think he is on sam harris waking up app
True! That voice of his - wow!
There is one on the "calm" app.
Dr Walker saved my life. I had a nervous breakdown in 2019 and thought I was losing my mind, considered ending it but I came across his book, Why we sleep. Started sleeping 7-9 hours a night and all symptoms gradually disappeared. Thank you, Drs. Walker and Huberman. 🙏 ❤
For real? I’m at that stage where you were a few years, literally am ready to go 😢
@@christopheraden4035 Hold on there, it'll get better. I've been there many times, and now I'm totally fine. I understand that you don't believe you'll ever find a way out when you are in the thick of it, you feel hopeless, but just believe me - you'll get better, sooner or later, and you'll come to a point where it won't even be easy for you to emphasize with your current state of mind, you'll think and feel so differently.
Do whatever to come out of it, mate! All the best.
@@christopheraden4035hang in there buddy, we're in this together
What they said is true. I thought I could not go on, and this sleep advice saved my life! I would never have thought poor sleep could make me feel so badly. @christopheraden4035
For those of you who can fall and stay asleep easily, just realize how blessed you are 😴
You lazy! Get up and start workign!
@@aurelianspodarec2629you unhealthy! Get up and keep not sleeping lol
@@nathantrujillo471 My man, you will sleep when you die - happy?
@@aurelianspodarec2629 you’ll definitely sleep when you die a lot sooner if you don’t sleep. That will def make you unhappy lol
@@nathantrujillo471 But you will live a longer concious life - so the end result is the same, right? :)
00:00 🎶 The episode focuses on optimizing sleep, discussing factors like light, temperature, and substances such as alcohol and caffeine.
08:08 💡 Dimming lights an hour before bed can enhance the release of melatonin, aiding in sleep onset.
12:12 🌞 Exposure to morning sunlight or bright light can boost cortisol levels, enhancing mood, focus, and alertness.
18:57 ❄ Keeping the bedroom cool, around 67°F (18.5°C), can facilitate sleep by lowering core body and brain temperatures.
20:05 🚶♂ Avoid staying in bed awake for extended periods; if unable to sleep within 20-25 minutes, get up, engage in calming activities, and return to bed only when sleepy.
22:53 ☕ Caffeine intake should be limited to about two or three cups of coffee, and timing matters in cutting off caffeine consumption.
23:21 🍷 Alcohol is often misunderstood as a sleep aid but can actually disrupt sleep by mistaking sedation for natural sleep, fragmenting sleep, and blocking REM sleep.
30:08 🧘♂ Engaging in activities like meditation, breathing exercises, or body scans before bed can help shift focus away from anxious thoughts, improving sleep quality.
39:16 🍸 Timing matters when consuming alcohol; even a single glass of wine in the afternoon can impact sleep quality later in the evening.
40:53 🍽 The relationship between food intake and sleep quality is personal, but avoiding high sugar, low protein diets can improve sleep. Experimenting with meal timing can help find what works best for individual sleep patterns.
46:09 🥖 Eating carbohydrates in the evening, especially those containing tryptophan, may support the production of melatonin, potentially aiding sleep quality.
47:04 🛌 Carbohydrate intake can affect sleep quality, with some benefits observed, particularly when consumed earlier in the day.
49:33 ☕ Caffeine is the most widely used drug globally, with Switzerland having one of the highest consumptions per capita. Morning caffeine intake is generally more advisable than afternoon consumption, as it can interfere with sleep quality.
52:04 🌜 Timing of caffeine intake can significantly impact sleep, with afternoon consumption potentially disrupting sleep, especially for early sleepers.
57:50 🧬 Caffeine metabolism varies among individuals due to genetic factors, with some people being more sensitive to its effects than others.
01:04:10 🌿 THC (from cannabis) can help with falling asleep but may lead to tolerance, reduced REM sleep, and withdrawal-related insomnia when discontinued.
01:08:05 💊 CBD shows potential benefits for sleep, but optimal dosage and regulation of CBD products are crucial due to potential wake-promoting effects at low doses.
01:16:05 🌙 After a bad night's sleep, it's best to do nothing: don't sleep in later, go to bed earlier, increase caffeine intake, or nap during the day. Maintaining your regular sleep schedule is crucial for resetting your sleep cycle.
01:24:24 🛌 Limiting time spent in bed can improve sleep efficiency. Bedtime rescheduling, a component of cognitive behavioral therapy for insomnia (CBTI), involves reducing time spent in bed to increase sleep drive and improve sleep quality.
01:30:45 🕒 Sleep restriction therapy, also known as bedtime rescheduling, aims to reset the brain's association with sleep by gradually reducing time spent in bed, thereby improving sleep confidence and quality over time. This approach requires motivation and close monitoring to maintain consistency.
01:31:39 🕰 Setting hard deadlines can help eliminate distractions and increase focus, improving productivity.
01:33:13 🌌 A winding down routine before bed is essential for preparing the body for sleep, similar to gradually decelerating a car before stopping.
01:34:20 🐑 Instead of counting sheep, engaging in a mental walk through a familiar route can help distract the mind and facilitate faster sleep onset.
01:37:33 🚫 Removing clocks from the bedroom can alleviate anxiety about time passing during sleep disruptions, promoting better sleep quality.
01:39:26 📱 Excessive phone use, especially before bedtime, can lead to anticipatory anxiety, disrupting sleep patterns and quality.
01:42:12 💡 Advanced tools for sleep enhancement include electrical brain stimulation, acoustic stimulation, thermal manipulation, and kinesthetic manipulation.
01:43:35 ⚡ Electrical brain stimulation, particularly transcranial direct current stimulation, can enhance deep sleep quality and memory consolidation when applied during specific brain wave phases.
01:50:29 ❄ Thermal manipulation involves warming up to cool down before sleep, staying cool to stay asleep, and warming up to wake up, which can significantly impact sleep onset and quality.
01:55:50 🌡 Thermal manipulation increased deep sleep by up to 40 minutes and improved the quality of slow brain waves.
01:56:32 🧓 Thermal manipulation significantly reduced the likelihood of waking up during the second half of the night in older adults.
01:57:39 🛌 Thermo regulatory ability decreases with age, affecting sleep quality, particularly in older adults.
01:59:31 🛁 Taking a warm bath or shower before bed can help induce sleep by causing vasodilation and lowering core body temperature.
02:01:20 💧 Sauna use before bed can disrupt sleep due to dehydration, but using it earlier in the evening can be beneficial for relaxation.
02:04:30 🧦 Developing portable socks with warming technology could aid in improving sleep by warming the feet before bedtime.
02:07:25 🔊 Acoustic stimulation during sleep can enhance deep sleep and sleep spindles, potentially improving memory.
02:10:54 🎶 Pink noise may increase total sleep time, non-REM sleep, and REM sleep, offering potential benefits for sleep quality and memory.
02:14:02 🛏 Rocking motion, such as in a swinging bed, can accelerate falling asleep, increase deep sleep, and enhance sleep spindles, potentially improving memory.
Thankyou‼️
excellent - thank you!
Thank you
Thank you❤
You’re the GOAT! Tyty
Matt has such a beautiful deep voice- I wish he would do a sleep meditation recording
I've been listening to the podcast for two years now, and Dr. Huberman is starting to feel like some kind of father or a very good uncle, but with the wisdom of an old wizard. Love you man and keep up the good work!
yeah he's such a good dude, is able to manage 6 girlfriends at once, without any woman knowing about the other! would love to follow his example.
im telling you, omg ive felt the same way. The information he gives is out of this world life changing, learning more and more with each episode!
@@landonian1223 He even tries to sell you baseless supplements and pseudoscience. What a great dude!
It would be great if in the next installments Dr. Walker talked about sleep disruptions in women during pregnancy, lactation, perimenopause and menopause, and how they affect women's health and cognitive function. Thank you for bringing this crucial knowledge to your audiences.
To add to that any effects known to the fetus too would be fascinating.
So relieved to hear that eating closer to bed (and having the bulk of calories later in the day) is not as big of an issue for many as many have said it is. I feel best doing this and also find it best for my schedule. Very happy to hear this is ok and not detrimental 🙏 😊
I should have gone to bed three hours ago. But alas! A new video alert on improving sleep! Now I'm watching this 2h43m video, further deteriorating my sleep.... again
Hah! I’m watching it, too, but will cut it short and then finish it tomorrow while exercising at the health club. This is so mentally stimulating though, I hope that I can sleep! Love these two brilliant minds!
@@Gigi-z3zwell just make sure to keep your lights dim. I just took a shower with the light off while listening to this 😂 maybe too extreme
@@michaelmalloy3521 LOL! Don’t fall!🙃
You could be like me and listen at 2x :)
Please do a video on chiropractic!! My dad is a chiropractor and would love to hear your positive and/or negative research. Enjoy your podcasts so very much.
Both men are absolute treasures. Thank you
Recently was in the hospital for having a bilateral pulmonary embolism (10 blood clots in my lungs) as a healthy 24 year old male. Leading up to me getting sick I had more nights with less than 6hours of sleep than more than 6 hours during that month due to focused work much like Huberman described. As I recovered I could not lose weight (I was in the cut process of my 8 month bulk) even with a 500-700 calorie deficit. In one week of over 8 hours of sleep I am down over 5 pounds. Sleep is massively important. Thank you both!
P.S. whoop practically saved my life during my sickness, I don’t think I wouldn’t gone to the hospital if it wasn’t for it. However, the nurses and hospital staff do deserve all the credit. Used it for almost 2 years now. Can’t recommend it enough.
how many boosters did you get
24 man. Take care.
Go easy on the bulk. Eat good clean foods (chicken, lean red meats, fish, sweet potatoes, brown rice, good veggies).😊
Health is so important bro, take care.
How did whoop save your life ?
Glad your okay and doing better!
There’s one thing I don’t understand, how did whoop save your life?
@@kasunkandauda4593 I'm guessing it showed a very low O2. Damn, that's a lot of PEs! And you're so young. Are you generally healthy? Do you know what caused it? I'm guessing you're on blood thinners, now?
I am in love with these guys. They talk with each other both as friends and colleagues. They are intelligent and interesting. They confirm what took me years to discover about my sleep so thanks! Can’t wait for the rest of the series. I listened to both on long drives across country-made a huge difference! All the best!
Huberman isn't that intelligent lol
This series with Dr Walker is the best episode- collectively - since I have been listening 2+ years. If the shows are not all taped, please request that Dr. Walker incorporate the information in his recent hot flashes podcast. I would greatly appreciate if he would speak to how to combine the sleep restriction protocol n the setting of hot flashes - inability to fall asleep because the body will not cool down. Sleep restriction would increase sleep deprivation it seems. Thanks for considering - and thank you most of all for all you do!!!!
I was actually thinking of menopause and sleep and lack of temperature regulation
Finally, an explanation as to why I've been struggling with insomnia for 29 years. This is as informative as it is enjoyable to listen to, thank you both for another excellent episode in this 6 episode series all about sleep with Dr. Matthew Walker.
I struggle with sleep in general. I can’t remember the last time I woke up in the morning feeling refreshed. I don’t know if this impacts my sleep but, I have the autoimmune disease called Graves’ disease. I take levothyroxine because I no longer have a functioning thyroid gland. I’m also post menopausal. I know many women in my age group who have trouble with waking up around the “magic hours” of 3 - 3:30 am and can’t get back to sleep quickly. I’m hoping this series touches on medical conditions that affect sleep.
With respect to falling and staying asleep, when I go to bed I put soft calming music (without words) on my TV and either read a book or work crossword puzzles. This usually works well for me to wind down and fall asleep. Unfortunately I have a horrible time staying asleep. When I wake up in the middle of the night ( around 3:30 am) I’m wide awake. Usually I can go back to sleep within a couple of hours (not necessarily good), but sometimes I’m awake from 2:30 am until after 5 or 6 am. I try meditation, reading, listening to podcasts or music, drinking chamomile tea and nothing helps. I get very frustrated, which also doesn’t help, and struggle with feeling happy and enjoying life the next day. I’m going to try your advice about going to another room and hopefully it helps.
I have a couple of questions.
Do we inadvertently train ourselves to have these wake times in the middle of the night, or is it biochemical and we can’t control it?
When waking in the middle of the night, would sitting in a recliner in the bedroom to read be as effective as leaving the bedroom to read?
hellio, i had the same problems. sometimes i slept from 11 to 1, and then woke up and stayed awake until 7 in the morning, went to work, spent a horrible day. but with a good doctor i learned that it is perimenopause, the brain fires the fshormone the whole lifespan and this and the loss of estrogene causes these sleep disturbances. i went on bioidentical replacement and it worked very good. i sleep well now and i have my life back. i am very thankful.
My doctor advised that it is okay to go to a chair to change your association. Read a boring book. It cannot be an exciting or stimulating book. All the best to you.
You are a great candidate for CBT-i for your mental and emotional responses to your insomnia, and better thyroid control as Grave's disease plays havoc with sleep in all cases. And yes, leaving the bedroom might make a difference for you. Read something incredibly boring. But if you don't change your thoughts about sleep, moving the chair won't help much.
Look up Dr. Stasha Gominak- and her Right Sleep Program - she is also a Neurologist - Vit D has to be optimized to 65-80ng for best sleep along with the Gut making B vitamins.. while this guy knows a LOT... he's missing a LOT of info as far as sleep switches/paralysis and the Hormone D which makes all of this work right... it's the foundation for everything the body does... we are Solar powered.. and without it... your body thinks it's in Permanent Winter - reduces your metabolism etc and changes everything. Dr. Joel Gould as well...
Andrew, your dedication to enhancing sleep health is inspiring. Keep enlightening us with invaluable insights!
You're fabulous, dedicated, and intelligent.
God bless Mr.huberman ❤
I was shocked to learn that Dr. Walker is 50 years old... I guess I should start taking sleep seriously 😂
For real?
Yes but he changed his face
Botoxed to the max
His face hasn’t changed at all…his hair is longer and he is a bit more buffed big deal.
What do u mean he looks 55
The biggest collab in sleep possible . Thank you both
I love these podcasts with Dr Matthew Walker, thanks for the upload
These two geniuses have polar opposite chemistry and it stands out like a sore thumb but it can’t be refuted the info they deliver is God-sent. So thank you
Matt Walker you are a rock star! YOu make your information so understandable for the general population. It's a joy to listen to you and the information is so useful. I have your book and I am enjoying every word. I wish more people would listen to you or read your book, we might have healthier people among us.
I can listen to Dr. Walker talk on and on and on. He is so insightful, informative and articulate
So delighted about this series! I can't imagine the amount of time it took to achieve all this work. Ty Dr.!
I have always run cold water over my feet to put myself to sleep; it’s nice to understand the reasons behind why this helps lull me off into the night so nicely
Is it just me, or does Dr. Walker remind anyone else of Thoronir from The Elder Scrolls Oblivion? That old English accent is worthy of a king, even if he's dispensing advice on sleep schedules instead of swinging a mighty hammer!
🤣🤣🤣🤣🤣🤣Oh my god
Love some TES. Great reference.
Reminds me of Faramir…
Reminds me of Zach McGowan/Charles Vain from Black Sails…
Astonuk9403
I'm sure he WOULD very definitely remind me of ??? - (that Medevil guy (?) from that Oblivion you've mentioned (?)...
IF I knew who that was, or WTH you're talkin about!😅
After discovering Mathew I’m so hyped to sleep properly every night … sleep torments so many of us and it feels hopeless but with this new sleep science I have confidence in these life changing techniques and I feel in control it’s amazing
I’ve been working third shift to go back to school and your sleep advice has been invaluable these past few months. Thank you
Yikes, was it difficult to shift your sleep schedule. I considered taking a night job but I already have trouble with sleep quality so I thought I would not be able to make it.
Something I found that helps me sleep is trying to eliminate any guess work. This was briefly touched on when Dr Matthew mentioned taking your self on a walk in your brain that you know with great detail.
Something I do is go through a walk of my house prior to sleeping so that I know the status of everything, lock my truck again, check the door locks etc. This makes me stop guessing and focus on what I need to do which is sleep. So I throw on a UA-cam video of someone with a calming voice but interesting topic and put the phone face down. Usually I’m asleep before it’s over. This has taken years for me to master. As a kid I slept a few hours a night and took melatonin, I still take melatonin or idk that I would go to sleep.
The oddest things use to keep me up. What’s someone’s phone number, a math problem, etc… and my brain wouldn’t allow me to cheat and use a phone or calculator. I had to do it all through a mental exercise. I got good with math as a kid because of this though.
Matthew Walker is such an interesting listen. Thanks for having him on again.
I had undiagnosed sleep apnea for a long time, and everyone would tell me all the tips but nothing would work, go to bed early, didn’t work, sleep longer, better routines, nothing worked. But now that I’m on treatment I can start exploring the protocols and I have a new relationship with the idea of the protocol as well know that the main issue has been treated. Loving this series! Having had so much issues for so many years I’m loving all this!
I also wake up in the middle of the night when I have unresolved emotions! I have struggled with sleep most of my life. I have found, that when I wake up in the middle of the night, that practicing emotional attunement, self validation, acknowledgement of what I am feeling, or self compassion helps me fall back to sleep. I am not good at it yet, but its been helpful. Hopefully this comment helps who may read it! I have found that emotional health really is the most important part of our health overall.
Thank you for this series. This has been a tremendous help!
Ive been smoking 🍃 for 3 years. Recently went from pens to flower but my tolerance hasn’t changed in that time barely at all. I do only smoke about an hour before bed in order to wind down for sleep. Almost never during the day. I remember all of my dreams. And when I quit for 2 months I had the complete opposite of insomnia, I was knocked out within seconds and very tired throughout the day. For at least a month. Since starting smoking I haven’t slept so well in years so it’s next to impossible to give that up! No more struggling with insomnia, just I’m out within a couple minutes 😊
Re: temperature control during menopause
How could the temperature control protocols be more specifically geared toward people in menopause dealing with hot flashes?
At times, I will be woken up to 20 times a night by hot flashes. Often, I can go right back to sleep, but I've still woken up and rarely have 90 minutes of un-broken sleep. For those in a chemically induced menopause, we are likely to be in this state for 5 to 10 years.
Thank you!
Way back when Dr Walker was on the Rogan show I started to take my sleep hygiene seriously, with immediate benefit.
Somehow his message really broke through to me, he is entirely convincing.
Thank you both so much for this series.
Thank you both for your hard work and bringing this important, life-changing information to us!
Mathew Huberman and Andrew Walker are incredible!!
Question- in my experience hospitals seem the absolute worst place for sleep and yet if you are there you need sleep for healing. Are there hospitals that are implementing better sleep protocols? Has this been studied? Thank you for any info on this.
Big thanks to Dr. Walker too, the fascination with which you talk about sleep is contagious! :)
Great to see again the amazing Matthew Walker, thanks a lot for these episodes together full of excellent knowledge
I was at a gathering talking to two wonderful ladies (sisters) that were in their 90’s. Both felt sorry for me that I was not able to drink coffee all day. I may have a cup once in awhile but not after 2:00 pm. Both of these beautiful ladies were able to drink coffee from morning until evening, have longevity, and are able to sleep. They must have the gene that Dr. Walker spoke of!
I highly recommend a book called caffeine blues, it will open your eyes on how corrupt caffeine industry is and who funds the "longevity" claims we have been taught to believe
Dr. Huberman, could you do an episode on the most efficient strategies for learning, like mind mapping, spaced retrieval, etc?
6 chicks at once
I’m hoping that menopause is discussed as far as insomnia and the use of HRT to address this issue. Also hope alternatives to cpap will be discussed and maybe snoring addressed( I know, a lot!0 Loving the information thus far discussed!
Thanks Dr Huberman...for your amazing Podcasts.
YOU ARE AWESOME.
and Dr Matthew Walker.... for this podcast and your book....Why We Sleep.❤❤
GOD BLESS YOU BOTH.
LOVE FROM INDIA 🇮🇳
Thank you Andrew for setting these pods up with Matthew. It’s the second time in a year that it’s likely saved my life.
Quiet environment is essential for good sleep. Most of us can not fall asleep in noisy environment. My purring cats next to my ear are the best for putting me to sleep.
Be grateful it isn't a snoring human, glad it helps
I loved this series! I now have a OSA diagnosis and treatment has changed my life! You are making such a positive difference! I can’t thank you enough!
Initially, I hesitated to tune into this podcast since I don't struggle with sleeping. However, I was pleasantly surprised by Matt's ability to explain complex concepts. Despite lacking a scientific background, his explanations are superb. Sometimes, the guests overlook the fact that some of us comprehend scientific jargon, but Matt has a remarkable talent for making even the most intricate topics accessible. In my view, his clarity is such that even a child could grasp the content.
Walker is a Scientist. Are you saying he lacks a scientific background or you?
NO, probably I wasn't clear, what I wanted to say is that I, who have no scientific knowledge, managed to understand.
In regards to CBD and THC , I just want to say that for past 6 years I use the product and I belong in a trial program under medical supervision . This gave me a quality of life that I thought I'll never have again after numerous medical problems , which left me with chronic pain . I sleep better and unlike what was said , I do have dreams and wakeup rested ready for the gym , pain free and no side effects whatsoever. Only that in itself is a blessing . Thank noth for your time and a wonderful , educational podcast.
BEST SLEEP IN MONTHS.... warm shower and did the visualization of a walk and got right back to sleep 🙏🏻
Moonlight? Same or similar impact on sleep? I find fuller moon = less sleep. I use eyeshades have a few windows with blinds but a LOT of moonlight comes in... LOVING this series. Bless you both and everyone who helps your work. Colin NS CANADA
Dr Walker could do part time narration, he has a very good voice and tone😂
Dr. Walker, I've always been able to get around 10 hours of sleep and sleep until around 8am. The last 9 months I've had trouble staying asleep and I wake up between 5:30am and 6:30am everyday. I'm Not a morning person. You mentioned if you're still tired or sleepy your body needs more sleep. However, do you know why my body has been waking me up that early then? Also will this be my new wake up time? My Morningness Eveningness Questionnaire came back as Neutral. I don't exercise but willing to start. I'm in good shape. I don't smoke or drink. I work remotely at a computer so I sit the majority of the day. I've followed your other suggestions. I'm almost 50. Thank you in advance for any insight to my questions.
You could copy this question to chatgpt or even Andrew Huberman AI (official) on AskHuberman.
Or would you like me to do it for you?
I had the same when in my 50s then it disappeared it could be an age things dim lights and darkness can help and what you eat in the evenings
@@wboyle9721 ok thank you for the suggestions
I love Huberman's Wednesdays even better than Mondays! Thanks for your hard work, Professor! 😊
The fact that there’re super human folks operating at such a level is all inspiring!
I am blessed in that sleep. My dreams are vivid, fun and very creative. Again, I am blessed. I have a dear friend who isn't so blessed. He is older and I'm aware of the impact age alone can have. I feel pain for him, no sleep? I can't imagine. I have experienced lack of sleep due to stress but chronic, not so much. I'm passing this on to him, hopefully something sticks. Thank you.
5-HTP might be helpful for women who are peri-menopausal or menopausal that are having problems sleeping, because that estrogen drop also means a drop in the serotonin necessary for quality sleep.
Together with Tryptophan I take 5HTP
@@martinepeters9891 do you notice any advantage from combining the two versus taking a higher dose of just one? I always assumed the two were interchangeable in their end result, super interested to hear your experience
Careful though since it's a predecessor to Serotonin and is basically an antidepressant
@@mome6889 We usually need that as well, unfortunately.
Andrew and Matt, thank you for giving me hope! I’ve been doing it all wrong. The thought of bed time has been a great source of dread and anxiety for years and I am so excited to change that. It’s such a pleasure to listen to both of you, and Matt, I love your subtle sense of humor! Thank you for all you do!
These 2 dudes (and maybe David Sinclair) have had a much bigger positive impact on my health than every doctor I've ever met with, combined.
Shoutout to physical therapists, too, I've had a few phenomenal PTs over the years, those folks are underrated.
I have been able to build so much more rhythm and meaning in my life as a result of your work. Thanks a lot, Dr Huberman
Another amazing episode. Taking a lot of notes to help optimize my sleep
Ditto!
Thanks!
Weird to keep hearing what you won’t tell me now … Huberman is a gift to the rest of us!!
I make up a jar of "Half Caf" I get my fav coffee brand - buy a jar of caffinated and a jar of the decaf vesion - mix them both together - then you have a jar of half caff. You still get a caffeine kick - and you give your body a six hour head start getting rid of the caffeine.
Incredibly informative as usual, I do wonder if there’s a protocol that works for those with cannabis dependency to get through the insomnia part of withdrawal… thanks y’all!
One thing I wish Matthew Walker would touch upon is ensuring that you can breathe properly throughout the night and receive enough airflow.
Sleep apnea and deviated septums can cause obstructions in the airway, leading to elevated heart rates and adrenaline levels that might wake you up in the middle of the night, especially during REM sleep when you lose muscle tone and breathing may become more difficult.
All of this sleep information is fantastic and has made a great difference for me personally. However, one bit of information that could benefit many people would be to check their airways and consider that as a factor that may disrupt sleep.
Was diagnosed with Multiple Sclerosis on January, and sleep is of utmost importance for managing my condition.
I already have good sleep habits, and had for over a year, all thanks to your content.
This new series is invaluable to me, and it gelps deepening my understanding regarding what I now consider the most important bodily function.
Thank you, Andrew.
sunlight + carnivore + grounding and it'll be gone, no need to manage it when you can reverse it
@@jhg699
MS is incurable. You can only manage it by preventing its spread.
Furthemore, recommending "treatements" like that, even if they worked for you, is irresponsable. We are all different.
I appreciate the gesture anyways tho, and I understand that all you want is to help.
@@jhg699 don't listen to liver king
Ms is very often a parasite issue
🎯 Key Takeaways for quick navigation:
00:00 *🎶 Introduction to Huberman Lab Guest Series*
- Introduction to the series discussing sleep with Dr. Matthew Walker.
- Overview of the topics covered, including optimizing sleep through various factors such as light, temperature, and lifestyle choices.
02:47 *🛌 Sleep Essentials: Mattress and Pillows*
- Importance of quality sleep for mental, physical, and emotional well-being.
- Customized sleep solutions offered by Helix Sleep through their mattress quiz.
03:42 *🏋️♂️ Enhancing Performance with Whoop*
- Introduction to Whoop as a fitness wearable device.
- Real-time feedback and personalized data for improving sleep and overall health.
- Collaboration with Whoop for advancing human performance through technology.
04:56 *🧘 Meditation for Mental Wellness with Waking Up*
- Introduction to the Waking Up meditation app.
- Benefits of daily meditation for mood, focus, and memory.
- Features of the app including various meditation types and scripts for deep rest.
05:33 *🧠 Protocols for Optimizing Sleep: Basics*
- Discussion with Dr. Matthew Walker on optimizing sleep protocols.
- Introduction to sleep hygiene and its importance for quality sleep.
06:27 *🕰️ Sleep Hygiene: Regularity and Darkness*
- Importance of regular sleep schedules for anchoring sleep patterns.
- Utilizing darkness as a signal for melatonin release and promoting sleep onset.
07:25 *❄️ Sleep Hygiene: Temperature Control*
- Discussion on maintaining a cool sleep environment for optimal sleep.
- Target temperature range for improving sleep quality.
08:57 *🚶♂️ Sleep Hygiene: Activity and Avoidance of Prolonged Wakefulness*
- Importance of avoiding prolonged wakefulness in bed to break associations with wakefulness.
- Recommendation to engage in relaxing activities outside of bed during periods of wakefulness.
10:06 *🌅 Morning Light and Cortisol Regulation*
- Discussion on the benefits of morning light exposure for cortisol regulation.
- Importance of bright light in the morning for enhancing mood, focus, and alertness.
11:56 *🌜 Association of Darkness with Sleepiness*
- Explanation of melatonin's role as a signal for darkness and sleep onset.
- Importance of reducing evening light exposure to facilitate melatonin release.
14:05 *🔦 Effects of Evening Light Exposure on Circadian Rhythms*
- Discussion on the sensitivity of the Circadian visual system to evening light exposure.
- Impact of artificial light on melatonin suppression and circadian rhythm disruption.
15:55 *🛏️ Managing Sleep Onset and Maintenance Insomnia*
- Insights into cortisol dynamics and its association with sleep onset and maintenance.
- Understanding the role of unresolved daytime emotions in sleep maintenance insomnia.
22:12 *☕ Caffeine and Alcohol Impact on Sleep Quality*
- Caffeine disrupts sleep and should be limited at least 10 hours before bedtime.
- Alcohol, despite its sedative effects, negatively impacts sleep by mimicking but not replicating natural deep sleep patterns.
26:18 *🛋️ Breaking Negative Associations with Sleep*
- Negative associations with sleep, such as working in bed or waking up worrying, can disrupt sleep patterns.
- Changing environments or routines, like getting out of bed after a short time awake, can help break negative sleep associations.
30:21 *🧠 Mindfulness and Distraction Techniques for Sleep Improvement*
- Insomnia often stems from low-level anxiety and stress, which disrupt sleep initiation and maintenance.
- Mindfulness practices, such as meditation or breathing exercises, help redirect attention away from anxious thoughts, facilitating sleep onset.
45:11 *🍽️ Effects of Carbohydrate Intake on Sleep Quality*
- Carbohydrate intake, especially in the evening, can influence sleep quality.
- Consuming starches later in the evening may lead to better sleep quality for some individuals.
49:33 *☕ Caffeine Consumption and Sleep Patterns*
- Caffeine is the most commonly used drug worldwide, with significant consumption habits globally.
- Morning caffeine consumption is generally acceptable, but evening consumption, especially closer to bedtime, can disrupt sleep patterns.
55:44 *🌿 Impact of THC and CBD on Sleep*
- THC (tetrahydrocannabinol) and CBD (cannabidiol) usage can influence sleep patterns, with many users citing sleep as a primary reason for consumption.
- While THC may help with sleep onset, prolonged use can lead to tolerance, dependency, and a reduction in REM sleep.
01:07:23 *🌿 Insights on THC and CBD for sleep*
- THC withdrawal can cause insomnia relapse.
- CBD shows potential for improving sleep, but dosage and purity are critical.
01:12:11 *🌙 Sleep hygiene factors*
- Importance of regular sleep patterns.
- Optimizing exposure to light and darkness.
01:16:05 *🔧 Unconventional sleep enhancement protocols*
- "Do nothing" approach after a bad night's sleep to maintain sleep schedule.
- Limiting time spent in bed to improve sleep efficiency.
01:28:45 *🛌 Sleep Restriction Therapy and Bedtime Rescheduling*
- Gradual adjustment of bedtime and wake-up time can reset sleep patterns.
- The goal is to retrain the brain to achieve better sleep control.
01:33:00 *🌙 Importance of Wind Down Routine*
- A wind down routine is essential for preparing the body for sleep.
- Sleep onset is a gradual process, similar to landing a plane.
01:34:20 *🐑 Mental Walk instead of Counting Sheep*
- Counting sheep may not be effective for falling asleep.
- Engaging in a detailed mental walk of a familiar route can distract the mind and promote faster sleep onset.
01:37:19 *🔕 Removing Clocks from the Bedroom*
- Clocks in the bedroom can increase anxiety and disrupt sleep.
- Removing clock faces helps prevent constant time checking and reduces anticipatory anxiety.
01:40:06 *📱 Impact of Phone Use on Sleep Quality*
- Phone use before bedtime can lead to anticipatory anxiety and shallow sleep.
- Checking phones upon waking reinforces stress and negatively affects sleep depth.
01:41:29 *⚙️ Advanced Tools for Sleep Enhancement: Electrical Brain Stimulation*
- Electrical brain stimulation, particularly transcranial direct current stimulation (tDCS), can enhance deep sleep.
- Closed-loop stimulation synchronizes brain stimulation with the individual's sleep cycle for personalized benefits.
01:50:16 *❄️ Thermal Manipulation for Sleep Augmentation*
- Thermal manipulation leverages temperature changes to improve sleep quality.
- Various technologies and protocols exist, including high-tech, low-tech, and no-tech options.
01:50:43 *🌡️ Understanding Thermal Trigger Zones in Sleep*
- Sleep onset thermal trigger zone, deep sleep trigger zone, and activating alertness trigger zone are crucial for sleep.
- Core body temperature plays a significant role in sleep onset.
01:59:31 *🛀 The Warm Bath Effect for Better Sleep*
- Warm baths or hot showers before bedtime can aid in falling asleep faster and staying asleep.
- Vasodilation from warm water facilitates heat dissipation, promoting sleep onset.
02:04:43 *🔊 Auditory Stimulation for Sleep Enhancement*
- Auditory stimulation, especially during deep sleep phases, can enhance sleep quality.
- Initial studies focused on generalized acoustic tones, while more recent studies use closed-loop systems targeting slow wave brain activity.
02:12:16 *🛏️ Sleep Enhancement Techniques: Noise Machines and Kinesthetic Stimulation*
- Pink noise can increase total sleep time, enhance stage two non-REM sleep, and modestly increase REM sleep.
- Kinesthetic stimulation through rocking motion can improve sleep onset speed, boost deep sleep, and enhance memory consolidation.
02:20:07 *🐭 Understanding the Role of the Vestibular System in Sleep*
- Rocking motion affects sleep through the vestibular system, as evidenced by studies in mice lacking lateral vestibular sensation.
- The slow rocking frequency may induce a loss of proprioceptive awareness, facilitating the transition to sleep.
02:24:21 *🌊 Enhancing REM Sleep: Thermal Manipulation and New Sleep Medications*
- Warming the body to thermoneutral levels can optimize REM sleep, balancing temperature for ideal sleep architecture.
- New sleep medications, such as orexin receptor antagonists (DORAs), show potential in improving REM sleep by modulating acetylcholine levels.
02:34:27 *🧠 Sleep supplements considerations*
- Supplements targeting specific neurotransmitters for sleep enhancement need cautious consideration.
- Choline donors and serotonin supplements may have unintended consequences on sleep architecture.
02:36:20 *🌿 Peptide supplements impact on sleep*
- Peptide supplements like secretagogues may influence sleep stages.
- Anecdotal evidence suggests peptide use may alter sleep architecture, potentially impacting REM sleep.
02:38:11 *💡 Considerations for supplement use*
- Altering natural sleep stages consistently and permanently may have detrimental effects.
- Respect for the evolutionary understanding of sleep stages and their balance is crucial.
Made with HARPA AI
We are back at it again, can't wait Dr. Matt Walker is legend.
His whole essence is so relaxing. What a lovely man. I’m from near him and scoucers (Liverpool people) don’t tend to have a good public image of at least voice. So it’s good seeing such a good scouse role model.
He's a clown. His book is riddled with inaccuracies.
@@jasonmaguire7552 Yeah i'll take your word for it over the actual scientist.
@@jasonmaguire7552care to elaborate?
What the f happened to his face?????
This has been sooo eye opening! A question that occurs to me because I have suffered from insomnia for a very long time is: how do sleeping pills affect quality of sleep -specifically clonazepam, and your ideas on how to stop using it and develop a good sleep hygiene.
Well that's not a sleeping pill, it's a benzodiazepine for anxiety. It can be addictive and habit forming. It can lead to withdrawal symptoms and adverse effects when combined with other substances.
Oh perfect timing, just finished the previous one yesterday.
Also wtf happened to the youtube layout.
@17:38 about that cortisol spike in the middle of the night. I always have glutamine (1 tsp) dissolved in water (2 dl) ready by my bed, to drink if/whenever I wake up at 2-3 AM due to that cortisol spike. I usually also take another magnesium (2 before bed) and sometimes an ibuprofen (as I have old sportsinjuries). In about 15-20 minutes I feel completely relaxed and fall back into deep sleep, feeling very well rested in the morning. When I don't take that glutamine water, the sleep quality is horrible and the next day is a hellish struggle.
For me, no relaxation techniques, breathing, or other protocols fixes the cortisol spike. Daytime I use instant intense resistant training wherever I am (pushups, dips, pullups, squats etc - the "exercise snacks" Huberman talked about) to burn off those cortisol spikes.
Living up north I have to use SAD-light (20000lux, 20 cm from my face) in the mornings wintertime when I do morning workout (20-45min) on my stationary bike (listening/watching to the morning news). All year round I have no bright lights on after 7PM turn all screens to lowest light settings, with only a very dim red light and candles. Blackout curtains in my bedroom a must (we have "midnightsun" in the summers).
You guys sharing these research-based protocols radically improves the life quality of many people, me included. Thank You for that!
My three pillars constantly needed to uphold a balanced life: good quality in sleep (8h), in food (no sugars processed or starches) and in exercise (5/week).
I really appreciate these series! Thank you both for all your hard work. You are making a huge positive difference in many peoples lives. 😊👏🏻
Yess sir! Dr H, dr W... A real pleasure!
Ive watched so many times Huberman and also this exact guy Dr. Walker and i kinda know everything just by listening when they talk about sleep and STILL to this day all the suggestions and tips are for regular ppl. Hello Police Officer is a job so is every other job that does night shifts like Doctors , Nurses , Bouncers , Bartenders and so on . Please some day can you give advice what those ppl can do to improve .. its obvious we cant have set in stone times for sleeping and id like to hear something different than black out curtains and cool temperature .
¡Hola Profe! "Что имеем-не храним,а потерявши-плачем!" This Russian proverb means,that basically we realize the true value of something only after its loss. And in case of sleep,it's more than relevant. Thank You for Your hard work and care for all of us.
My feeding window is the same as Dr. Walker’s. It is very rare and extremely different from what is generally recommended yet it works for him and it works for me. Indeed, one lesson here is the importance of approaching individuals as individuals.
Wow so informative. I learned so much. Wish I knew this information 30 years ago. Now I’m in my 50’s and understand so much more the importance of sleep for longevity. Looking forward to the additional episodes with Dr. Walker. Thank you!!
Since you discussed coffee and you said you will more later, there is something that I do every night that every one around me think it is very strange but works for me, I don't know if you have an explanation for it. I used to be a good sleeper until I had my first kid and we all know what happens! My sleep got better again over the years, yet I couldn't get these 8 hours of continuous sleep back. I would always wake up around 5 am ( I sleep around 10 pm) and can't go back to sleep. I started getting up and reading the news or doing whatever for an hour or so and then going back to sleep after. I get about an hour more of sleep and wake up ready to start my day. As it became a habit, I started drinking coffee and eating coffee cake during my 5 am waking time. The thing is the one hour I sleep after my cake and coffee, I get a lot of rem sleep with so many strong dreams that they feel so real. I also wake up very rested. If I do not do the cake and coffee combination, I still get back to sleep and dream but it is not the same and I don't wake up as fresh! any explanation?
you are an absolute gem hubermannnn
Can’t express enough gratitude through a comment, but this is very valuable to me.
Listening to sleep information can be so depressing to me because I can basically take 0 of the steps that are required for good sleep because of circumstances. My neigbours don't allow me to have a normal sleep schedule, chronic pain doesn't help. Being poor doesn't help and so on and so forth.
Good sleep to me is a luxury I'm not afforded.
Yes i pray your neighbours allow sleep.
I pray for ease of your body and mind.
I pray for peace for you in the dark,
for sleep to come ~ deep deep healing sleep. Amen
I hope this series helps you even 5% because that sounds terrible..
First time hearing about the CYP1A2 gene being related to caffeine metabolism. Most popular anti-depressants or anti-anxiety have at least 1 enzyme on the CYP1A2 enzyme. Frustratingly after a decade of trial and error I found out that I cant touch caffeine, and become tolerant to most mental health prescriptions (within weeks). Wish this was a PSA and to change laws around psychiatriaty, about screening for genetics like this.
Whats more ludicrous is all they have to ask you, "How does caffeine affect you?". No genetic tests needed. Therefore, dont prescribe a medication that is on the same pathway = enzyme.
Thank you, for the series, taking notes along the way. Despite the short rant, in the same year I was diagnosed with Crohns, and severe sleep apnea (im underweight). I fully appreciate this series, and listening to every second.
Been following since 50k subs and the episodes are only getting better ❤
Could you possibly comment on the fractional sleep pattern? I read that in the past , before electricity was invented, ppl would have a fractioned sleep, with having an interruption for attending to children, animals or gardens. In other words that it was a normal sleep pattern. Is it possible that some of us just kept this pattern instead of developing a 7-9 hrs uninterrupted sleep.
I just listened for 2 hours and 45 minutes and said “wait, that’s it?!” I’m HOOKED
Positive drug if andrew we have a subscription point😄♥
We love you Andrew ❤
Me watching this 3:30am
Hmmmmm... Nice
I would love to hear some sleep suggestions specifically for shift workers, who continually have to alternate between early morning shifts and late evening shifts. It makes a regular bedtime pretty impossible. Any tips or success stories around that?
Agreed
Sun gazing at sunrise 🌅 and sunset 🌇 apparently but even these need to be done at the right times I believe. Example would be: you wouldn't sun gaze at the sun rise the morning you want to sleep after finishing a night shift.
But yes, how do shift workers optimise sleep..
Hey Andrew❤,you should do podcast with lucas oun from boost your biology channel, I'm sure you'll be surprised about how much he knows about supplements
He needs to do a podcast on clapping 6 chicks at once if we’re being honest my brother
Those two lads talking are a sleep pill. Legends!
I really enjoy listening to Dr Walker. Apart from the content his voice is so calming, can you do some guided meditation for sleep ? Sure it will become popular and successful 😁🫶🏼
@hubermanlab Dr. Walker referenced THC as having a disruptive impact on REM sleep, however it wasn't discussed the length of impact on sleep. Does it have a half-life similar to caffeine? Does it require it to leave your system entirely / for you test clean on a urine sample?
Eid Mubarak 🎉🎉🎉🎉
Khair Mubarak!
Eid mubarak to you toooo 🎉
Amazing episode❤ looking forward for the next, thank you!❤❤
I am a Clinical Sleep Educator and a Sleep Coach. It’s so important to me to keep on top of the latest information, so I love listening to the Huberman podcast. On a sidenote, I’m also single and a sapiosexual. The more Andrew talks, the hotter he gets.
Who asked about your sexuality?
Thanks
Matt is an elf
Yes. A gay elf.
Bravo brate, baš si ga ubo 😂
@@snake88ificationhuh
😂😂😂
Bro what
Another great episode!
I had no idea there was a “thing” against Andrew Huberman, that’s no surprise. I pray you never fall away. Your life work is so much appreciated and necessary. Thank you!
i'm sleepy 😴
Thank you for being with us dr.Huberman in 2024!
What 😂🤣🤣
I lost my Job in 2023 and Started this UA-cam channel to move forward in life. Hope I will Make it and Wish me good luck brothers ❤️
May you find your calling ( instead of a job) during this period. That brings much change for the better.
Bro this is a weird bot. You posted this last time also.
Dont feed the bot
Wich you best 🤍
Godspeed