Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep

In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools. 
Read the full show notes for this episode at hubermanlab.com.
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Timestamps
00:00:00 Introducing Dr. Matt Walker  
00:02:16 Sponsors: AG1, LMNT & Waking Up
00:06:00 What Is Sleep?  
00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'  
00:16:15 Slow Wave Sleep aka 'Deep Sleep'  
00:24:00 Compensating For Lost Sleep  
00:32:20 Waking in the Middle Of The Night  
00:39:48 Uberman (Not Huberman!) Sleep Schedule  
00:42:48 Viewing Morning Sunlight  
00:49:20 Caffeine  
01:07:54 Alcohol  
01:14:30 Growth Hormone & Testosterone  
01:16:14 Emotions, Mental Health & Longevity  
01:20:40 Books vs. Podcasts  
01:21:20 Lunchtime Alcohol  
01:25:00 Marijuana/CBD  
01:36:00 Melatonin  
01:54:14 Magnesium  
01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin  
02:15:00 Tryptophan & Serotonin  
02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)  
02:28:23 Is It Possible To Get Too Much Sleep?  
02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships  
02:47:30 Unconventional Yet Powerful Sleep Tips  
02:59:10 Connecting to & Learning More from Dr. Walker  
03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support  
Disclaimer & Disclosures
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