Dr Matt Walker Using Sleep to Improve Learning Creativity Memory Huberman Lab Guest Series

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29 Jul 2024

This is episode 4 of a 6-part special series on sleep with Dr Matthew Walker Ph D a professor of neuroscience and psychology at the University of California Berkeley and author of the best-selling book Why We Sleep In this episode we discuss the relationship between sleep learning and creativity We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills We also discuss how to use time learning and sleep how to use naps non-sleep deep rest states and caffeine to optimize learning and the mechanisms for sleep and memory consolidation We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity The next episode in this guest series explains how sleep benefits emotional regulation and mental health Access show notes including referenced articles and additional resources a https 3A 2F 2Fwww hubermanlab com 2Fepisode 2Fguest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memory 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 X formerly 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 Matt 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 2Fbit ly 2F3UK2Ags 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 2Fbit ly 2F3U4iEYI a Timestamps 00 00 00 Sleep Learning 00 00 59 Sponsors Helix Sleep Whoop Waking Up 00 05 48 Learning Memory Sleep 00 09 32 Memory Sleep All-Nighters Hippocampus 00 13 46 Naps Learning Capacity 00 16 59 Early School Start Times Performance Accidents 00 26 38 Medical Residency Sleep Deprivation 00 29 35 Sponsor AG1 00 30 49 Tool Sleep Before Learning Cramming Effect 00 35 09 Tools Caffeine Timing Peak Learning Second Wind 00 44 25 Memory Consolidation in Sleep 00 55 07 Sleepwalking Talking REM-Sleep Behavioral Disorder 01 00 16 REM Sleep Paralysis Alcohol Stress 01 07 41 Sponsor InsideTracker 01 08 46 Skills Motor Learning Sleep 01 17 03 Tool Timing Sleep Learning Skill Enhancement 01 20 00 Naps Specificity Memory Consolidation Sleep Spindles 01 27 21 Sleep Motor Learning Athletes Automaticity 01 34 10 Can Learning Improve Sleep 01 39 13 Tool Exercise to Improve Sleep Performance Injury Motivation 01 44 38 Pillars of Health Dieting Sleep Deprivation 01 49 35 Performance Poor Sleep Belief Effects Orthosomnia 01 57 03 Overnight Alchemy Sleep Novel Memory Linking 02 05 58 Sleep Creativity 02 11 09 Tools Waking Technology Naps Sleep on a Problem 02 20 51 Creative Insight Sleep 02 26 18 Zero-Cost Support Spotify Apple Reviews Sponsors YouTube Feedback Momentous Social Media Neural Network Newsletter HubermanLab Science Sleep Disclaimer a https 3A 2F 2Fwww hubermanlab com a disclaimer