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: ai.hubermanlab.com/s/tlcwk0am
Thank you to our sponsors
AG1: drinkag1.com/huberman
Eight Sleep: eightsleep.com/huberman
BetterHelp: betterhelp.com/huberman
LMNT: drinklmnt.com/huberman
InsideTracker: insidetracker.com/huberman
Momentous: livemomentous.com/huberman
Dr. Matthew Walker
Website: www.sleepdiplomat.com
Podcast: www.sleepdiplomat.com/podcast
"Why We Sleep": amzn.to/4a9Tyyl
Academic profile: psychology.berkeley.edu/peopl...
X: / sleepdiplomat
Instagram: / drmattwalker
LinkedIn: / sleepdiplomat
MasterClass: www.masterclass.com/classes/m...
Journal Articles
Coordinated human sleeping brainwaves map peripheral body glucose homeostasis: bit.ly/4agGuHn
Partial sleep deprivation reduces natural killer cell activity in humans: bit.ly/43HpnMC
Daylight Saving Time and Acute Myocardial Infarction: A Meta-Analysis: bit.ly/49kVmDs
Sleepy Punishers Are Harsh Punishers: Daylight Saving Time and Legal Sentences: bit.ly/4agG83F
Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome: bit.ly/3xlbHed
A systematic review and meta-analysis to assess the relationship between sleep duration/quality, mental toughness and resilience amongst healthy individuals: bit.ly/3TLsiz4
Negative effects of restricted sleep on facial appearance and social appeal: bit.ly/3xnbGGB
Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study: bit.ly/4cz6bEG
Other Resources
TED Talk: bit.ly/43Lk66B
Chronotype Calculator: bit.ly/43MFlFk
People Mentioned
Allan Rechtschaffen: sleep research pioneer: bit.ly/3U1nQxu
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, KZhead Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Sleep
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: www.hubermanlab.com/disclaimer
Matthew Walker now looks like a badass sleep Elf.
And sounds like Thor
Dr Walker looks like a brother of Will Ferell the elf
He’s looks and sounds way different. Like not even the same person.
Botox fillers hgh trt , hair is just a distraction
@@StevenEvans-ur1mo No, it doesn’t look like that. He just looks healthier than he did before. Probably following huberman’s protocol.
Matt’s use of language is absolutely beautiful. Everything he says is as well spoken and composed as any audiobook I’ve listened to. Bravo! 🧠
I know. Is there an audio version of his book and does he read it? If so, I am buying it.
@@19Jettayes! I just completed it on Audible. It’s excellent and I highly recommend it
@@19Jetta i would too
I could listen to both of them all day.
Matt's cadence and accent make absorbing his knowledge and information effortless. He's a true gem.
English accents automatically make someone sound 20% smarter.
yes, his cadence for sure is inviting.
This podcast being free, with all the practical and theoretical knowledge it provides, is something anti-establishment. Thank you for all the work.
Not exactly. Just because it’s free doesn’t mean it’s anti-establishment. The science they’re talking about are being done by the establishment of peer review and collective knowledge of universities and clinics working together to discover the science of sleep. These clinics are under very strict rules and regulations by government and the scientific method.
Wish those strict rules and regulations existed during covid.@@ms-ci3qn
@@ms-ci3qn Not to mention it's not even anti-establishment in what it provides. The ruling class wants more than anything to push personal responsibility. If you fail it's because of you, if you succeed it's because of you. Everything is left to your personal hand and no one else, which means that the people in charge never has to even try to make society a bit better to exist in. This podcast, whether intentionally or not, pushes that agenda.
@@yobu8883 I disagree, this is a matter of perspective. The more that people value healthful living practices the more likely humans are to trend in a direction that shifts social norms towards those healthful practices. The 4 day work week getting more studies and traction in public support is a good example. This podcast supports little to no agenda. If anything I’d argue in favor of the notion that it is more anti-establishment than not. The value of good rest is lost on most people, and this contributes to social norms that disregard the importance of it such as work and school starting and ending hours. Everything is a tap dance in this world. You can argue that it pushes some self improvement agenda that you’d like no part of, but if more people place value on it then the world can change around that notion, even if slowly. These studies are conducted out of curiosity and the quest for further knowledge, not to place blame on individuals for not getting enough sleep. Corporations already treat people’s working schedules with reckless abandon so that they’re tired and on a short leash, so I’d argue this information is a net positive for people in general.
You don't need to "thank" him, he's getting very rich off it as are the shareholders of alphabet/youtube. It's not technically free as you still have to watch ads for silly products that sponsor him. It's good content no question but stop making them out like they're saints it's gross and weird. They are very clever businesspeople making a lot of money thanks to people like you and me.
*Watching whole podcast while in bed with the lights off on a phone at 2am*: Man this guy is spot on about all this sleep stuff
I feel personally attacked with this comment, lol. This is usually me but with reels on Instagram or something D:
Nice video about Mike Mentzer. Where did you get those photos at that quality. I want to make a poster with one of them. If you could provide me with an email or something it would be very nice!
@@fromtheotherside1980 thank you, you will find the email in the channel’s “about” section.
Get your blue light filters on y'all (only after sunset). And dim the lights as much as safely possible, also after sunset, but at least at 7-8 PM. And don't stay awake until 2 am, if possible. Take a warm bath/shower before the desired time of going to sleep, and take a cold shower (meaning cold for you) in the morning, to pull that going to sleep hour to 10-11 PM.
But your screen on black and white mode with the lowest darkness after sunset for sure. But black and white mode is less addictive even during the day.
Dr. Walker’s giggle and excitement about sleep is contagious. I love listening to people speak so passionately ❤
Ah, the giggle! Wasn't it just adorable? A moment so profound, it almost made us forget the shallow sea of ethics we're wading through here. Because, truly, what better way to mask the absence of moral substance and genuine insight than highlighting a cute giggle? It's moments like these that remind us what's really important: not the depth of the conversation, nor the integrity of the host and his supporters, but those fleeting seconds of charm that let us overlook, well, everything else.
Maybe it's possible someone can highlight something they appreciate about a person while also learning from what they're saying. Have a great day the both of you and don't be bothered by each other. 👍🏻
@@BK_Chill I come to this channel for science, and that’s exactly what this video delivered. When consuming science I delight (my newest Huberman word) in the tone and conversational delivery. It was lovely and if it wasn’t your cup of tea, I hope you find a channel that will suit your needs better. No need to “yuck my yum.” 😉
@@licorishsoilnot bothered in the slightest, thanks.
@@mommybreakdown Mommy's got issues
Andrew Huberman and Mathew Walker - you're changing millions of human lives!
and also the lives of 6 lonely women.
@@chuckleezodiac24at LEAST 6. Don’t sell him short.
I about cried hearing about the chronotypes. Its taken years for me to undo much of the shame of being a extreme evening type, it still shows up. So validating to hear an expert say its really a thing. Thank you 💛
An episode on skin and particularly how skin health relates to gut health and other tissues/organs would be amazing!
This! 👆
Would also be a challenge, it's a very new field
YES!
🙏🏾
Gut health is everything, literally the root of a good health but for some reason, ignored by modern science and medicine, maybe they dont want us to know that
01:33 🛌 Understanding the importance of sleep and its consequences when we lack quality or quantity. 06:52 🧠 Sleep is broadly categorized into two main types: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. 09:09 💤 The standard cycling architecture of sleep involves alternating between NREM and REM sleep approximately every 90 minutes. 13:32 🕰 The belief that waking up at the end of a 90-minute sleep cycle leads to increased alertness is false; it's more beneficial to prioritize total sleep duration. 14:57 🛌 If feeling like there's more sleep to be had, it's advisable to try going back to sleep, but not to spend too long awake in bed to avoid associating wakefulness with the bed. 17:05 🌙 Sleep continuity is crucial; if struggling to fall back asleep after waking up, it's better to get out of bed and engage in a relaxing activity until feeling sleepy again. 19:25 🧠 Descriptions of the different stages of sleep: Stage 1 is a shallow stage, Stage 2 involves sleep spindles, while deeper stages feature slower brain wave activity. 21:42 🧠 Brain activity slows down as we transition into lighter stages of sleep, leading to beautiful bursts of sleep spindles. 23:05 🌊 Deep slow wave sleep is characterized by large, powerful brain waves, similar to epic waves in the ocean. 25:27 🛌 Deep slow wave sleep and sleep spindles communicate a message to the body's nervous system to calm down, leading to a shift to the parasympathetic state. 28:28 ⚖ Deep sleep helps regulate blood pressure, boosts immune function, and controls blood sugar levels, critical for overall health. 33:43 🧠 Deep sleep is crucial for cleansing the brain of toxic proteins linked to Alzheimer's disease, highlighting its importance for cognitive health. 35:24 🛏 Stage one sleep is characterized by slow rolling eye movements and hypnagogic jerks, indicating the transition from wakefulness to sleep. 42:46 💤 REM sleep induces muscle atonia, causing complete muscle paralysis, which explains the sensation of flying or floating in dreams. 44:24 💤 During REM sleep, your body is paralyzed to ensure safe dreaming, preventing you from acting out dreams that could cause harm. 45:30 🧠 REM sleep is characterized by intense brain activity, with some parts of the brain being up to 30% more active compared to when awake, particularly emotional brain centers. 47:35 🛌 Muscle paralysis during REM sleep may lead to experiences like flying dreams or sensations of falling, as well as common experiences like feeling teeth falling out or forgetting clothes. 50:21 🌡 Dropping body and brain temperature slightly is essential for falling and staying asleep, with the body's ability to dissipate heat being superior when lying down compared to standing or sitting. 54:16 🛏 Avoiding sleeping on your back can help reduce snoring and sleep apnea, as gravity can cause airway collapse, hindering breathing. 56:16 🐶 Yawning is contagious across species due to the mirror neuron system, possibly serving as a mechanism for enacting cooperative group behavior. 01:03:04 🥶 Yawning may serve the purpose of cooling the brain, as inhaling cooler air leads to a modest drop in brain temperature, potentially helping to induce sleep. 01:08:20 🛏 Afternoon sleepiness can be explained by a combination of higher frequency sleep zones and postprandial drops in brain alertness, accompanied by a feeling of warmth. 01:10:40 💤 Sleep serves vital functions despite its apparent vulnerability in evolutionary terms, impacting areas like mood, memory, stress response, and immunity. 01:14:00 ⚕ Sleep deprivation can significantly affect hormonal systems, reproductive health, and immune function, even after just a single night of poor sleep. 01:18:45 ❤ Insufficient sleep is associated with increased cardiovascular disease risk, with studies showing higher heart attack rates following sleep changes like daylight savings time shifts. 01:21:18 🧬 Sleep deprivation can impact gene activity, affecting immune function, promoting tumors, chronic inflammation, and cellular stress, highlighting its pervasive influence on overall health. 01:28:06 🧠 Good sleep enhances learning and memory consolidation, facilitating the absorption, retention, and integration of new information, leading to improved problem-solving abilities. 01:30:51 🧠 Sleep enhances associative networks in the brain, aiding in understanding and wisdom formation. 01:32:02 🌬 Sleep acts as an emotional reset, soothing troubled feelings and healing emotional wounds. 01:33:23 🍽 Sufficient sleep regulates appetite hormones, reducing cravings and promoting better food choices. 01:36:11 💡 Lack of sleep leads to cravings for unhealthy foods, while good sleep promotes healthier food choices. 01:39:25 🧠 Sleep deprivation affects brain regions associated with food choices, leading to a preference for unhealthy foods. 01:41:42 😴 People aim to improve sleep primarily for mood enhancement and weight management. 01:45:46 📸 Lack of sleep reflects in facial appearance, with sleep-deprived individuals perceived as less attractive and healthier. 01:50:12 ⏰ Sleep quality is determined by quantity, continuity, efficiency, regularity, and timing, forming the "QQRT" framework. 01:53:35 💤 Quality of deep sleep varies in electrical qualities, impacting its effectiveness. 01:54:30 📏 Sleep regularity and quality are as important as sleep quantity for overall health. 01:57:18 ⏰ Regularity in sleep timing, going to bed and waking up consistently, is crucial for health and mortality risk reduction. 02:02:29 🕒 Chronotype, whether you're a morning or evening person, affects sleep timing preferences and impacts overall sleep quality. 02:13:44 🔄 Understanding and aligning sleep timing with one's natural chronotype is essential for optimal sleep quality and duration. 02:16:43 ⏰ The timing of sleep matters according to chronotypes; evening types struggle to fall asleep if forced to sleep early. 02:17:24 🔄 Sleeping out of sync with your chronotype can lead to sleep difficulties and health issues. 02:18:32 💤 Building a sleep schedule aligning with your chronotype is crucial for quality sleep and health. 02:21:34 ⏰ Feeling refreshed upon waking and not needing an alarm clock to wake up are signs of sufficient sleep. 02:24:41 🚗 Sleep inertia, a period of grogginess after waking, is common and natural for many people. 02:25:35 😴 Lack of sleep awareness is common; people may feel subjectively fine but perform poorly due to sleep deprivation. 02:26:17 🌑 Microsleeps, brief periods of unintentional sleep, can occur due to sleep deprivation. 02:27:07 ✔ Feeling refreshed and restored by sleep is a key metric for evaluating sleep quality. 02:28:56 ⏰ Sleep inertia and post-lunch dips may not always indicate poor sleep quality; excessive daytime sleepiness is a more concerning sign. 02:32:07 📈 Human physiology and performance peak around midday, aligned with the circadian rhythm. 02:34:51 ⏰ Circadian rhythm and sleep pressure (adenosine buildup) are the main factors determining sleep-wake cycles. 02:37:33 🛌 Adenosine buildup signals sleepiness, reaching its peak after several hours of wakefulness. 02:38:55 🔄 Circadian rhythm and sleep pressure align to regulate sleep-wake cycles independently. 02:39:38 💤 Sleep onset occurs when circadian rhythm dips and adenosine levels peak. 02:42:08 🌗 Circadian rhythm regulates wakefulness despite adenosine accumulation during sleep deprivation. 02:43:02 🧠 Adenosine clearance occurs during deep non-REM sleep, facilitated by reduced brain metabolism. 02:46:33 🛏 Growth hormone release is primarily sleep-dependent, influenced by both nighttime and sleep quality. 02:47:58 💡 Consistent sleep timing optimizes growth hormone release, emphasizing the importance of regular sleep schedules. 02:51:29 ⏰ Cortisol levels drop during deep sleep, helping to manage stress and promote relaxation. 02:54:59 🌅 Cortisol, core body temperature, and circadian rhythm peak in the morning, preparing the body for wakefulness.
Superb🔥
@@Lolipop59 I am glad I could make your day better.
@@Lolipop59initially I thought the same, but while Huberman’s timestamps give the topics, this comment actually gives the takeaway. There’s certainly value here.
honestly amazing work - read through these before watching and i wish all videos had this 😂 saves time and brain energy
@@Lolipop59 that is totally fine if it isn’t for you. I’m just saying that there was value here, whether it’s valuable to you or not. I finished watching it last night, but when I’m trying to find a specific section to bring to the attention of my friends, I’m certainly happy to use both tools in this toolbox. For example, while Huberman’s “Sleep, Animals & Evolution” is a helpful chapter title, for sharing with my friend, I want to go back to the portion of “sleep, serves vital functions despite its apparent vulnerability in evolutionary terms….” Huberman provided the chapters and @dameanvil gave subsection headers. That makes this an even easier digital textbook to skim, in my opinion.
My mother took naps most every day. Loved her sleep. She could sleep 8 to 10 hrs a day. She lived to be 99.
What a blessing
@@maesemenese ❤❤ thank you..
Andrew, I am a mental health nurse and I discovered your podcast about a year ago. Since then, I have been listening and relistening. Thank you for everything you do for your audience. I can't imagine how tough it is to be on the public eye. Your work is appreciated.
Lmao. Grow up, sir
Who are you telling to grow up? And why?
His content are really good. But it is really difficult to see him the same way after learning what he was doing to various females covered by ar.ticle from Ne.w Yor.k Mag
Don't sleep on this one. Matthew Walker and Andrew Huberman are a literal dream team.
@@chriss5884 and that is relevant to the subject because..? It isn't. Follow the information, not the person.
Lol
@@chriss5884seriously who the hell cares. We don't watch him for relationship advice, we watch him for neurological advice.
I see what you did there, very clever😂!
top tier comment
Whaaaat?! A six part series?!! THIS IS INCREDIBLE! Matthew’s book legitimately changed my life and I can’t wait to see what info he has now to drop here with you! THANK YOU THANK YOU!!
Six is his happy number
@@justiceO8149 🤩 and mine too, by proxy!!
I wonder what waking up next to all these different people does to your sleep
@@rubenmeijerink4266He sleeps 6 hours. 1 girlfriend per hour 😂😅
@@justiceO8149 cry more
Dr. Huberman, Would love an episode on navigating sleep with a newborn.
Anyone who can talk in such an engaging way about sleep for nearly 3 hours, whilst casually throwing out lord of the rings references....he gets my vote! Love him!
I think Dr. Walker used to have a very successful career as a musician back in the '90s. He was so passionate about sleep research, though, that he faked his own death, took on a new identity, and now is teaching us all how to get better sleep ❤
The lost Hansons cousin
How long has "the rock cut" been back?
Was once a drummer in Spinal Tap!
Facts
Aaaand he was also connected with Nickelback.
Keep your head up bro. The moment your purpose was to help people and really benefit them in great ways, it was obvious that they would come for you. This is just their first move. But no worries your loyal students will not abandon you!!!
Loyal student here! 🙋🏻♀️
@@karawack we're waiting for 5 more to reply
Was none of that stuff true?
Loyal listener❤. Life Time Student here❤! Knowledge hungry!❤
Who is “they” and why would “they” come for him? Is it really that hard to believe that people we would look up to might have some skeletons in their closet, why do we always have to assume there’s a great conspiracy of bad-faith actors trying to bring them down because they’re just evil for the sake of being evil? 😄
Matt Walkers TED talks from a few years ago completely transformed my life. Not only that, but my child (who is 13 now) began to embrace the importance of sleep as a memory and developmental tool after I was able to tell her how it works. She sleeps a lot and loves it. And at the same time I’m able to recognize it’s not laziness, it’s contributing to her lifelong success. Thanks Doc! You’re the man.
As a person who witnessed my father experience decades of sleep apnoa, which eventually led to heart failure & his frontotemporal dementia, i find the subject of sleep duration & quality fascinating & potentially life changing so i'll be watching every episode.
The problem with me is the more effort I put into failing asleep the less sleep I get. After wasting my time trying unsuccessfully to sleep, I just give up, sleep or don't sleep, I don't care. And only then, when I stop caring, sleep comes to me. A true story. Anyway, I would like Professor Walker explanation of the decline in the ability to sleep by age. Thank you.
Maybe you would be interested on reading about the "paradoxical intention", coined by Viktor Frankl, the well-known author of "Man in Search of Meaning". It could be useful for your sleep.
@@jorgeromera3861 thank you!!
try changing your sleep time, maybe you are not trying to sleep at your chorontype time, i have this problem too, i only can fall sleep easily and not forqard my sleep time everyday when i sleep at 10-11pm, otherwise i only can fall sleep 1-2 hours later each day, i feel tired and lay down but sleep wont come
Same here. Obsessing too much about it can in fact be a hindrance at least for those of us who have sleep issues. Be ready to face the day slightly sleep deprived if you have to, it's not the end of the world. It will come tomorrow.
Don't "try" to sleep. Otherwise it's only worse, as you've mentioned. Put on zen lo-fi music etc, or light audiobooks. Lay down in dark and listen and deep breaths. And DON'T look at your clock! If you're alarm goes off and it's 8am, next time .. but don't check the time.. trust me
Watched several videos with Matthew Walker and it is great to see him here again with Dr. Huberman. Let me just say that I am forever grateful to learn so much and make vital changes in my sleep habits and I am now harnessing the benefits of optimal sleep. These kinds of information should be learned and understood by everyone. It will change your life for the better.
Dear Dr Sleep, you are a pleasant person to listen to. Your enthusiasm and refined manners allow me to listen to you for hours without dozing off. 😊 I was greatly enriched by learning about the effects of alcohol on sleep. Although I only allow myself a glass of red wine from time to time, I have decided to stop. Thanks to your expertise and your talent for transmitting your knowledge to a large public , You allow the uninitiated to understand complex mechanisms in simple terms without giving in to simplification! Thank you for respecting us and making us more aware, more intelligent, healthier and more autonomous. 🙏 I can’t wait to listen to the next episode .
gonna stay up late watching the episode
LOL!!!
😂
That kind of defies the purpose of the entire podcast 😂
Walker is a real treat. Someone who is the ultimate SME, has passion and enthusiasm in sharing it to the masses and has the voice, cadence and articulation of a world class audiobook narrator. If only there was an equivalent of him in every field 🔥
Love Matthew Walker episodes. He has such a great way of articulating topics and is just a fascinating listen.
The first episode with Matt has nothing but changed my life: mood elevated, energy levels up and for the first time in my life I wasn't anxious to go to bed at night, as before it was a struggle to fall into sleep every night again. Very grateful. And keep going Dr Huberman 💪
I love how passionate your guests are about what they do. This is exactly how it should be. Thank you for sharing this incredibly valuable information with us.
Each guest’s passion is contagious.
Utterly fascinating. Dr Walker is so enthusiastic about sleep, as we all should be. We all do it; if we can't it causes misery; how can we not be interested in getting the best sleep we can. Thank you Dr Huberman, your podcasts are brilliant and Dr Walker is a star.
It is my great hope that Dr. H and Dr. Walker cover the following: #1. What to do when nightly Hot Flashes interfere with Sleep (Menopause) #2. Best practices when it is impossible to have consistent sleep habits every night, due to personal/professional responsibilities #3. Tips to counter negative affects of sleep deprivation
I had similar questions. Thank you for posting them.
+1 for all woman's
+1 just 'cause sounds interesting
I second these questions, thank you for asking them!
30 minutes into a video, this is going to be most life changing video for all of us struggling with sleep.
Huberman is right. Hearing Walker put out the warning on sleep on the Joe Rogan Podcast dramatically helped my health and my family's.
Last night I listened to Huberman's Yoga Nidra and I fell asleep immediately. I had a deep sleep and today my energy level is on a whole new level.
what's that? is it a video?
Love listening to someone talk about what they are passionate about!
Is it true that watching TV induces a “sleep like “ brain state , not as a substitute for sleep obviously but wondering if it is beneficial for relaxation and possibly a first step towards falling asleep. I’m looking forward to the next 5 episodes of this series. Dr Matt Walker is a joy to listen to and learn from, thank you Dr Huberman !!
This is giving me peace about when I sleep. 12:30 am feels perfect. And waking up around 8:30-9 is wonderful. I feel no need to push it earlier and this makes me feel good about not worrying about doing that! And since I’m a musician, this is perfect 😊
I didn’t realise just how much more i could enjoy the sheer passion + romance Dr Walker shares around our sleep capacity to improve every aspect of our body, mind + spirit.
So i got recommended to watch this podcast series from my therapist due to struggling to sleep well due to having mild sleep apnea (at 28 years old) and i'm glad i did because seeing the joy in the science and in the discoveries as well as relaying that information is just amazing! I love science 😁
I am so grateful for this series with Dr. Walker. I have struggled most of my life with sleep. I'm interested to know studies done with adults who suffered trauma as children. As a child & young adult, I never felt safe in my own home, resulting in very erratic sleep schedules over the years. I lean to being an extreme evening chronotype. I'm learning so much. Thank you for providing knowledge & insight.
Wow, this explains the struggles of the last 15 months! My work mandated return to office, requiring a shift in my sleep schedule to allow for commuting, and I am still trying to adjust. The last year has been hell feeling fatigued and stressed and seeing it affect my health and many other aspects of my life negatively. Time to find a position that works with and not against my chronotype!
I would really love it if we learn how lack of sleep for new parents impacts their health - and what to do about it. I did not get a full night's sleep for more that a year and a half, and see a lot of impact on my mental and physical well being.
Oh, It is rough! If the kid allows it, take turns with your partner - one sleeps on the sofa if needed. And nap over the day as much as possible. And ask yourself WHY you are investing so much into this new person. And understand: One day it will just be over. You will have learned massively and sleep better than ever. Love and thanks to you!
@@NotaNazgul thanfully that period is over, but not before I almost lost it :-p I was trying the whole baby led weaning, but the baby wasn't the least bit interested in weaning, she got into a bad habit of nursing to go off to sleep. Then at a year and a half, I was totally at wits end. I stopped feeding her at night, and within 3 days she was adjusted to it. And I wondered why I hadn't done this befor. Thanks for you thoughtful reply though, it's so wonderful when a random human connects with one's experience, empathises, and spends effort to help. Its Love.
Agree! I watched the first podcast with dr walker a few weeks ago and it helped me make up my mind that 2 children is enough for me. I’d love to have more but that 1 year + commitment to poor sleep quality is a huge investment, especially understanding the science behind how hard on the body and mind it truly can be.
Brain Domination is releasing its first album: “Cerebral War”.
@@NotaNazgulunfortunately if you are breastfeeding, it’s almost impossible to get more than 2 hours chunks of sleep for at least a month or so. For most Mothers, that breastfeeding schedule carries on for months and months and months. So even if someone does help you with everything else, if you are breastfeeding the newborn, you literally cannot ever get more than a couple/few hours sleep. It’s absolutely painful. It astonishes me how many mothers are just going about daily life with just a few hours of broken sleep per night. Crazy.
I love the way Dr.Walker lectures. It’s so engaging. It is clear he is very passionate about the area of his expertise.
Thank you for sharing your wisdom with your amazing guests, Dr. Huberman! Regardless of the increasingly vicious hit pieces and slander campaigns by the mainstream media against you, we believe in you and your generous commitment to sharing knowledge of science. You are a blessing to humanity! Stay strong!!
What happened?
@@reasonablevegan I have seen a spate of mainstream media articles trying to discredit Dr. Huberman in the past week. As many of his fans, I too don't know him personally but I feel obliged to talk/write on behalf of him for our shared love of science and what he's been doing to share his knowledge of science "at zero cost to consumers".
Dr. Huberman is the greatest science communicator of our age.
no he's not I think you're find that accolade belongs to jack kruse
💯
huberbot
🤣 Notice how Huberman liked this comment. Jeez!
Absolutely not man don't put him on a pedestal he's just a man. He is a vehicle for information that's it brother
This will be the best ever series on the internet made about sleep.
Not one, but two perfect calming voices to fall asleep to 🤭 You both helped me change my terrible life-long sleep patterns. I’m so grateful for your work!
I absolutely agree with you, Andrew on Matt having educated many of us on the importance of sleep 😴. I used to be on the side of ´I’ll sleep when I’ll die’ but since I’ve read Matt’s book, I’ve totally change my mind and sleep as much as I can. Thanks to Matt !
Absolutely best 3 hours I spent today. I look forward to the coming series! Thank you.
Your previous advice on sleep already transformed my life. Cant wait to see what changes this series brings!
The passion & breakdown of knowledge in this episode was sooooo helpful. So grateful for this podcast. Makes me feel normal
Huberman has helped to change my life. But if one person has changed my life in a huge way, it’s Matt Walker. Getting my sleep right just let everything else click into place. Pairing it with Huberman’s morning sunlight and exercise protocols just helped my life and sleep more. The real dream team here!!
Haven’t finished listening to this episode and already like it so much. Thank you Dr.Huberman and Dr.Walker ❤.
After a long night of not being able to sleep, I clicked on this immediately. Awesome, thank you.
Wow, I’ve learned so much! You both are so dedicated to your work. It’s a pleasure to listen to you. Thank you very much.
Can you please make the next episode about Anhedonia and it's possible treatments without medication? Thank you very much for your invaluable work !
Exercise!
I usually only listen to podcast versions, so had missed Professor Walker’s mutation into Legolas! Jokes aside, this Guest series is one of the things I’ve been waiting the most these past months, ever since you announced it. I can’t wait for the other episodes! Thanks to both of you for being such amazing and inspiring human beings!
I’m so used to him with short hair. I was taken aback when I saw the long hair. LoL.
My 'chronotype' has changed over the decades. In my teens and 20s I would be quite peeved if someone woke me up before 8 or 9 am. Every 20 years or so my sleep cycle changes. Now in my 70s, bed 8 to 9pm, awake 4amish... if I sleep til 6am I'm thrilled!! also affected seasonally, staying awake later in summer. I haven't heard any discussion on how sleep changes in seniors, would love to hear about that❤
@@kathleenseb8950 I recommend you read Matthew Walker's book Why We Sleep as he discusses it in depth there.
@@Lolipop59 I think you put way too much weight on my reply. I love Matthew Walker and have watched/listened to many podcasts with him. The last time I had seen him, his hair was short, so I almost didn’t recognize him. I only noted his appearance because the commenter did.
😂
Amazing episode, such a fantastic chemistry between Dr. Huberman & Dr. Walker. Love the Dr. Walkers enthusiasm about what he is teaching us, amazing duo. Can't thank you guys enough. We love your work. ❤
Thank you for your work. I remain a loyal listener.
Dr. Walker is one of my all time favorite guests on THE podcast. He is such a down to earth and mellow guy, with a phenomenal way of explaining things, just like Andrew in a sense. The combo is amazing! I'm overly excited that there will be 6 episodes on this! Can't wait to hear it all!
Love the guest series and am soooo excited that there’s a 6 episode series on sleep!! ❤ I’m always sacrificing sleep even though I know (on the surface level) that it’s important. I already know that this series will provide me with much more detailed knowledge and protocols to change my sleep to improve my QOL! Thank you Dr. Huberman always for your content. My life has changed for the better thanks to the knowledge you’ve been sharing.
Thank you for having Mr Walker on. He knows his stuff and has a wonderful book that I highly recommend for sleep. I've reread it about 4 times!
I have learned more in this podcast than I have in the past 6 years from sleep doctors... As a diagnosed narcoleptic, I'm so curious to know what my sleep looked like before, or rather, my brain activity during sleep. What does an individual's brain activity look like when taking prescribed stimulants to combat EDS, and how does that affect one's sleep since it's still poor quality sleep? What does brain activity look like when taking Xyrem, and how does interrupting one's sleep in the middle of the night for a second dose affect an individual's sleep? I'm excited for the rest of this series!
The man, the myth, the legend Mr Rovolver himself. Smith and wessen, Dr Andrew "Chad" Huberman. My hero!
Is that possible? I can't believe my eyes. Fastest I've clicked on a video today! Dr. Matthew Walker, what a treat. Thank you Dr. Huberman. Thank you very much.
I'm definitely a morning person! Getting super sleepy and it's only 5:15. Love this more than words could describe. I just moved up my dinner reservations thanks to you. I really love going to bed early and popping up early. Love, love this episode!! Now I have a thousand questions instead of 10.... 😅❤❤❤
What an amazing episode this was, we are so lucky to have free access to this information! Thank you for everything you do, Dr. Huberman! We love you ❤
¡Hola Profe! Dr. Walker's book "Why we sleep" and Your episodes of sleep changed and improved a lot of lives. We are forever grateful for that to both of You. I am really looking forward to the rest of the series. Thank You for all Your hard work and care for all of us.
The dynamic Duo we didn't know we needed ❤
I’d love to see Jonathan Haidt on a podcast, I’ve just dug into his recently published book on social media and smartphones’ impact on youth. Would make a nice conversation!
My brother I’d love to see the six women on this podcast
Amazing information about sleep and dreams. I've been a vivid dreamer my entire life, I remember them detail by detail and with this info I am much more curious about dreams.
I was just thinking today about revisiting Dr. Walker's sleep episode, since I'm having big big difficulties with sleeping. And now this?? Like a gift from above. ❤
Amazing how we can get educated by two absolute top scientists on sleep at zero cost! Thank you both for sharing your knowledge
An absolute delight listening to Dr. Walker
55 minutes into the video, This video is getting more deeper and excited as we go deeper into the video.
Happy to see Dr. Walker back! Sleep is an extremely interesting topic
Love you Dr.Huberman!
Routine in life is so important as told in 2 hrs... in the interview...I am an Ayurvedic physician and Ancient Ayurvedic texts.. talk exactly what you are saying here and since 30 years I have been advising just this to my patients... thanks for providing scientific evidence..
Love you two incredibly brilliant and so humble gentlemen. So appreciative of all your help. There are many podcasts out there, but you both stand out from the others for your integrity, wisdom, and the great respect and kindness you show your audience and each other. I just also occurred to me that you also help us be the best we can be with joy rather than making everything so arduous and stressful.
As someone who's been struggling with sleep for decades.. disrupted sleep patterns, difficulty falling asleep, staying asleep and a long span (8+ years) of inverted day/night cycle, I greatly welcome this kind of information. Thanks guys
Since you say you read all comments. When is the next talk. ? Thank you for all you do
Actually I enjoyed the TED talk and the fact that it was "direct" turned me so good from the very same day! So thank you Matt!
Thank you Dr Huberman for everything that you do! 🙏💯🙌
Wow. Dr. Walker has changed a lot. And I do not refer to the hair. Great work. Thank you so much.
Bruh wtf did he do to himself??
@@lyinbobbycottonseed 😂😂😂
A series worth watching for everyone!! Good job and thank you.
Love all of your work, Andrew…. Always! So excited about this series. Big fan of Matthew Walker’s work for many years now. Not sure where this podcast series is going, but hoping to hear his take on peri and post menopausal sleep issues. A topic I discuss with my patients often. Are the sleep cycles different? Needs different? Helpful hints for managing sleep during these years. TY!🤗
Wow... this episode is about to change my life...
I can't believe we get to look forward to more episodes. 😁This information is so valuable thank youuu
absolutely love that feeling of falling down the sky when falling asleep. It's fun :)
What an episode! Just finished! Wow! Thank you!
How timely! I finished listening on my drive home late last night from Indy to MI and got to the part about how going to bed after our normal bedtime messes with the next day's alertness/performance. Absolutely true. My chronotype is morning and I am lucky that my sleep schedule and work schedule are aligned well. Looking forward to tomorrow's part 2 of the series.
Ignore the noise stick to what’s important.
100% agree that Matthew Walker's info is way more informative than it is scary. I caught a Huberman pod cast with Matthew Walker a while back. Decided to read his book. Then just recently purchased the 8sleep mattress cover. Please, please, please do an episode on sleep for rotating shift workers. And no sugar coating it, lol. My coworkers are so tired of hearing me talk about the importance of sleep, but most average, about 5 hours per night. So the more I learn from yall..... the more they get to hear. Lol Thanks for ALL the info you have given on so many topics! You are much appreciated, sir.
You know, we thank our military and other service people, but we forget to thank shift workers. We should. Shift workers come from all walks of life. It’s a sacrifice to keep things running while the rest of us sleep. Hospital workers, construction workers, police, fire and rescue workers, truck drivers. These are just a few who come to mind. Thank you to all who are there when needed. I do think more research should be done so shift workers can minimize the impact to their health. Perhaps a cap on how long shift workers should be on certain shifts would help- although many will choose shift work over daytime hours as it often pays more and is a way to provide better for his or her family. I grew up with a father who made that choice and his health suffered for it. I am grateful for my hardworking parents and to all the blue collar men and women who keep this country’s manufacturing moving along in the wee hours of the night.
I'm with you Huberman. Dr Walker's book has been extremely useful for me as a physician to help discuss sleep with patients
If ever there is a list of GOAT ambassadors of human health sciences and medicine then Matt will be in the top 10. Love the British humor.
DR Matt Walker is looking Awesome
What a phenomenal transition!
He has, 10000000%, had work (Botox) done. Screams vanity. Shame.
@@garethf5131 funny, on another comment you said "in my opinion he's had botox" but in this comment you're literally shaming him and claiming definitively that's he's had botox. Extremely interesting.....
That's a pretty harsh impression about something that you know nothing about.@@garethf5131
@@Mastermindyoung14 😂😂 no, no. I said “in my opinion, he’s DEFINITELY had Botox.” If you’re gonna lie, make it a good one 😘
Proper sleep clearly improves hair growth😅
😅😂😂😂😂😊
Yeah lol need to sleep properly 😴
😂😂😂
Maybe it can cure my baldness
I agree with Matt, he has made so much progress and clearly listened to critics. Good job!
Gosh Dr Matthew Walker is fascinating & what an enthusiastic & effective communicator. This has been of such huge benefit to me, a longtime insomniac, in understanding what happens, why it happens & the reasons it's important for so many functions. It's motivated me to put more effort into developing better sleep habits.
Andrew. I'm a 55 year old RN and have been listening to you for many years. You've taught me a lot. Recently, I've read some negative criticism regarding you. I wanted to say they are jealous. Please carry on and continue bringing us the most up to date sience, evidence based research, and know that many more appreciate you than the naysayers who don't. Carry on.
Were the reports lies?
it's likely that what the article said about him is true. He could have a lot of issues with fidelity and intimacy. He can still be super smart and helpful in his research - I would not go to him for dating advice or therapy.
@jah8875 I listen to Andrew for his science, evidece-based research and his presentation style. His personal life is, well, personal. His research is clearly not lies. I appreciate the knowledge he has shared.
@lauraleebeaton6529 I understand that position, but if what has been said is true, then it's not just jealousy. There are people who have given up years of their lives, loving and trusting someone who, it seems, has treated them with complete disrespect. Anyone who follows him because of his evidence-based protocols should, I would think, be willing to consider the evidence about him objectively. If not, he's no longer a guide towards critical thinking but an infallible cult leader.
@jah8875 perhaps jealous is incorrect on my part. However, I'll continue to get early morning light because my body agrees with this EB Research. I'll continue not drinking alcohol because my body agrees with this EB Research as evidenced with my Oura ring. Previous to Andrew's presentation, I drank occasionally one to two glasses of wine once or twice a month only to see my HRV plummet. I'll continue to take a cold rinse in my shower because it leaves me feeling invigorating. I'll continue listening to the series of podcasts with Matthew Walker on sleep because I read his book years ago and appreciate his research as well. I do not listen to every podcast by Andrew, just the ones I feel are personally applicable to me, an individual with a rare blood cancer, for over ten years, that is fighting to stay alive and off of chemo. Now I'm not saying Andrew has done anything magical, or saved my life; I'm just stating that I continually look for the most current Evidence Based Reseach to simply keep living and stay off chemo. I listen to others as well, and I cherry pick what I listen to, personal choice. If I consider not listening to Andrew on the allegation that he his a womanizer, then perhaps I should ask each of my doctors if they are truly happily married, or maybe they cheated on their taxes or have commit some inappropriate behavior at some point in their life. Perhaps I should question the morals of my past nursing professors and if they were not exemplary in their personal life, I should throw out their vast array of knowledge they shared with me. If Andrew was not appropriate to some women I am sorry for this however, I am not a judge. I am just interested in the facts. I take in the information I find personally applicable to optimize my own personal health. Andrew....please carry on.
Thanks for all this. We got your back like you got ours.
me too. lol.