Dr Matt Walker Protocols to Improve Your Sleep Huberman Lab Guest Series

This is episode 2 of a 6-part special series on sleep with Dr Matthew Walker Ph D a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California Berkeley We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature light and dark caffeine alcohol cannabis nutrition meal timing and different medications Dr Walker also provides strategies for coping with a poor night of sleep wind-down routines technology in the bedroom insomnia visualizations and building sleep confidence We also discuss the current status of sleep research for developing advanced techniques to optimize sleep This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power which can benefit daytime mood energy performance and overall health The next episode in this special series explores napping caffeine and additional protocols to improve sleep For the full show notes including referenced articles and additional resources please visit a https 3A 2F 2Fwww hubermanlab com 2Fepisode 2Fguest-series-dr-matthew-walker-protocols-to-improve-your-sleep a Use Ask Huberman Lab our new AI-powered platform for a summary clips and insights from this episode a https 3A 2F 2Fai hubermanlab com 2Fs 2Fe2KRCmn7 a Thank you to our sponsors AG1 a https 3A 2F 2Fdrinkag1 com 2Fhuberman a Helix Sleep a https 3A 2F 2Fhelixsleep com 2Fhuberman a WHOOP a https 3A 2F 2Fjoin whoop com 2Fhuberman a Waking Up a https 3A 2F 2Fwakingup com 2Fhuberman a InsideTracker a https 3A 2F 2Finsidetracker com 2Fhuberman a Momentous a https 3A 2F 2Flivemomentous com 2Fhuberman a Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Threads a https 3A 2F 2Fwww threads net 2F 40hubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fwww hubermanlab com a Newsletter a https 3A 2F 2Fwww hubermanlab com a newsletter Dr Matthew Walker Website a https 3A 2F 2Fwww sleepdiplomat com a Podcast a https 3A 2F 2Fwww sleepdiplomat com a podcast Why We Sleep a https 3A 2F 2Famzn to 2F4a9Tyyl a Academic profile a https 3A 2F 2Fpsychology berkeley edu 2Fpeople 2Fmatthew-p-walker a X a https 3A 2F 2Ftwitter com 2Fsleepdiplomat a Instagram a https 3A 2F 2Finstagram com 2Fdrmattwalker a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fsleepdiplomat a MasterClass a https 3A 2F 2Fwww masterclass com 2Fclasses 2Fmatthew-walker-teaches-the-science-of-better-sleep a Timestamps 00 00 00 Improving Sleep 00 01 16 Sponsors Helix Sleep WHOOP Waking Up 00 05 30 Basics of Sleep Hygiene Regularity Dark Light 00 12 05 Light Day Night Cortisol Insomnia 00 18 45 Temperature Walk It Out Alcohol Caffeine 00 26 05 Sleep Association Bed vs Sofa 00 29 43 Tool Falling Asleep Meditation Breathing 00 35 23 Sponsor AG1 00 36 37 Alcohol Sleep Disruption 00 40 01 Food Sleep Carbs Melatonin 00 49 25 Caffeine Afternoon Coffee Nighttime Waking 00 55 52 Caffeine Metabolism Sleep Individual Variation 01 01 19 Sponsor InsideTracker 01 02 04 Cannabis THC vs CBD REM Sleep Withdrawal 01 12 03 Sleep Hygiene Basics 01 16 08 Tool Poor Sleep Compensation Do Nothing 01 20 23 Tool Sleep Deprivation Exercise 01 24 11 Insomnia Intervention Bedtime Rescheduling Sleep Confidence 01 32 58 Wind-Down Routine Mental Walk Clocks Phones 01 41 29 Advanced Sleep Optimization Electric Manipulation 01 50 07 Temperature Manipulation Elderly Insomnia 01 58 57 Tool Warm Bath Effect Sleep Sauna 02 04 36 Acoustic Stimulation White Noise Pink Noise 02 13 30 Rocking Sleep Body Position 02 24 17 Enhance REM Sleep Temperature Sleep Medications 02 28 35 Pharmacology DORAs REM Sleep Narcolepsy Insomnia 02 34 12 Acetylcholine Serotonin Peptides Balance 02 40 45 Zero-Cost Support Spotify Apple Reviews Sponsors YouTube Feedback Momentous Social Media Neural Network Newsletter HubermanLab Science Sleep Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a Disclaimer a https 3A 2F 2Fwww hubermanlab com a disclaimer

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