Dr Matt Walker The Biology of Sleep Your Unique Sleep Needs Huberman Lab Guest Series

In this episode 1 of a 6-part special series on sleep with Dr Matthew Walker Ph D professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California Berkeley and the author of the book Why We Sleep discusses the essential role that sleep plays in our health We cover how sleep affects our hormones immune system learning and memory mood appetite and weight regulation We also discuss what causes the urge to sleep how sleep is structured throughout the night and the biology of the different phases of sleep We also teach you how to determine your individualized sleep needs including your chronotype best waking and to-bed time tips for combat snoring and insomnia and your QQRT Quality Quantity Regularity and Timing a key framework for optimizing your sleep and therefore daytime energy and focus and overall health The next episode in this special series explores how to improve one s sleep 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 2Ftlcwk0am a Thank you to our sponsors AG1 a https 3A 2F 2Fdrinkag1 com 2Fhuberman a Eight Sleep a https 3A 2F 2Feightsleep com 2Fhuberman a BetterHelp a https 3A 2F 2Fbetterhelp com 2Fhuberman a LMNT a https 3A 2F 2Fdrinklmnt com 2Fhuberman a InsideTracker a https 3A 2F 2Finsidetracker com 2Fhuberman a Momentous a https 3A 2F 2Flivemomentous com 2Fhuberman a 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 Journal Articles Coordinated human sleeping brainwaves map peripheral body glucose homeostasis a https 3A 2F 2Fbit ly 2F4agGuHn a Partial sleep deprivation reduces natural killer cell activity in humans a https 3A 2F 2Fbit ly 2F43HpnMC a Daylight Saving Time and Acute Myocardial Infarction A Meta-Analysis a https 3A 2F 2Fbit ly 2F49kVmDs a Sleepy Punishers Are Harsh Punishers Daylight Saving Time and Legal Sentences a https 3A 2F 2Fbit ly 2F4agG83F a Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome a https 3A 2F 2Fbit ly 2F3xlbHed a A systematic review and meta-analysis to assess the relationship between sleep duration quality mental toughness and resilience amongst healthy individuals a https 3A 2F 2Fbit ly 2F3TLsiz4 a Negative effects of restricted sleep on facial appearance and social appeal a https 3A 2F 2Fbit ly 2F3xnbGGB a Sleep regularity is a stronger predictor of mortality risk than sleep duration A prospective cohort study a https 3A 2F 2Fbit ly 2F4cz6bEG a Other Resources TED Talk a https 3A 2F 2Fbit ly 2F43Lk66B a Chronotype Calculator a https 3A 2F 2Fbit ly 2F43MFlFk a People Mentioned Allan Rechtschaffen sleep research pioneer a https 3A 2F 2Fbit ly 2F3U1nQxu a Timestamps 00 00 00 Importance of Sleep 00 02 24 Sponsors Eight Sleep BetterHelp LMNT 00 06 00 Sleep Non-REM REM Sleep 00 11 40 Sleep Cycles Individuality Women vs Men 00 14 49 Tool Wakefulness in Bed Insomnia 00 19 08 Non-REM Stages of Sleep 00 27 05 Role of Deep Sleep 00 34 02 Sponsor AG1 00 35 15 Light Sleep Stages Hypnogogic Jerks 00 42 00 REM Sleep Paralysis Bizarre Dreams Falling Asleep 00 49 09 Tools Body Position Sleep Snoring Sleep Apnea 00 57 43 Yawning Theories Contagion 01 04 03 Nodding Off Afternoon Postprandial Dip 01 08 46 Sponsor InsideTracker 01 09 51 Sleep Animals Evolution 01 14 09 Poor Sleep Health Consequences Sleep Deprivation 01 27 13 Positive Effects of Good Sleep Health Improvements 01 31 56 Sleep Mood Appetite Weight Management 01 42 55 Sleep Deprivation Looking Tired Beauty Sleep 01 47 57 Tool Getting Good Sleep QQRT Macros Quantity Quality 01 56 45 Tool Sleep Regularity Mortality Risk 02 03 15 Tool Sleep Timing Chronotypes 02 14 21 Chronotypes Insomnia Circadian Rhythm Shift Work 02 20 31 Tool Sleep Tests Alarm Clock Micro-Sleeps 02 27 27 Sleep Inertia Waking Afternoon Dip Optimum Performance 02 34 19 Causes of Sleep Circadian Rhythm Sleep Pressure 02 43 02 Adenosine Sleepiness 02 46 13 Tool Growth Hormone Deep Sleep 02 50 47 Cortisol Circadian Rhythm Tired But Wired 02 57 24 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 2Fdisclaimer a

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