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Andrew Huberman Introduces Dr. Matthew Walker (Part I)

1:59 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Disclaimer

0:13 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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AD: ROKA

1:20 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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AD: Inside Tracker

1:11 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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AD: Belcampo

1:25 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Andrew Huberman Introduces Dr. Matthew Walker (Part II)

0:44 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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During REM Sleep, the Brain Is ~30% More Active Compared to Waking Consciousness

1:42 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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What If Humans Started Off Sleeping & From Sleep, Wakefulness Emerged?

1:05 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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REM Sleep Is Paradoxical; You're Essentially Paralyzed But Brain Activity Remains High

4:09 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Why Men Have Erections & Women Experience Vaginal Lubrication During REM Sleep

2:20 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Dr. Matthew Walker's Sleep Schedule: 10:30 PM - 7:04 AM With an Alarm

2:50 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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As the Night Progresses, the Ratio of REM/Deep Sleep Changes

3:36 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Andrew Huberman Thinks Red-Eye Flights Should Be Abolished

1:17 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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When Going to Bed Later Than Normal, You're Deprived of Deep Sleep

3:53 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Which Is Worse: REM or Deep Sleep Deprivation?

3:06 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Sleep Is Idiotic from an Evolutionary Perspective; It Must Be Important

1:26 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Waking Up During the Night Is Normal; Aim for 85%+ Sleep Efficiency

4:03 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Frequently Waking Up for 20-25 Minutes During the Night Is Problematic

1:35 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Dr. Matthew Walker Convinced the World of Sleep's Importance

1:45 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Polyphasic Sleep Schedules Are Detrimental to All Performance Metrics

2:59 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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For Optimal Sleep, Dr. Walker Recommends 30-40 Minutes of Daylight Exposure

2:35 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Matthew Walker Chose His Gym Because of the Windows; Light Exposure Helps Sleep

2:24 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Working in Front of Windows Improves Sleep Time By 30 Minutes & Efficiency 5-10%

1:06 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Tim Ferriss' Morning Routine: Jumping Rope & Sunlight Exposure

0:28 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Adenosine Levels Increase Throughout the Day; Caffeine Blocks Its Receptors

8:42 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Dr. Matthew Walker Explains the Physiology Behind the Dreaded Caffeine Crash

2:30 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Avoid Caffeine 8-10 Hours Before Bed; It Can Impair Sleep Depth By 30%

3:17 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Matthew Walker Thinks He's Been Too Forthright About Sleep Deprivation's Dangers

4:03 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Why Alcohol Is Anything But a Sleep Aid

2:55 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Alcohol Increases Sleep Fragmentation, Worsening Sleep Quality

0:57 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Alcohol Blocks REM Sleep, 'Emotional First Aid'

1:29 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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One Glass of Wine at Dinner Decreases REM Sleep & Growth Hormone Release

1:45 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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REM Sleep Disruptions Cause Decreases in Growth Hormone & Testosterone

1:12 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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There's an Intimate Association Between Mental & Sleep Health

0:34 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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For Every 5% Reduction in REM Sleep, Mortality Risk Increases 13%

2:15 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Like Exercise, Sleep's Return on Investment Is Astronomical

1:11 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Want to Optimize Your Sleep? Andrew Recommends Dr. Walker's Podcast Appearances

1:03 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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How Does Drinking Alcohol Mid-Day Affect Sleep?

3:44 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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THC, the Psychoactive Ingredient in Cannabis, Reduces Sleep Onset But Blocks REM Sleep

5:24 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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At Low Doses, CBD Promotes Wakefulness; >25 mg Increases Sleepiness

3:07 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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CBD's Thermoregulatory & Anti-Anxiety Properties Could Improve Sleep

2:27 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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As Dusk Approaches, the Pineal Gland Begins Releasing Melatonin

2:20 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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The Pineal Gland Is the Only Source of Melatonin

0:55 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Because It Regulates the Circadian Clock, Melatonin Influences Sleep Timing

3:34 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Melatonin Supplementation Only Increases Sleep Time By 3.9 Minutes & Efficiency By 2.2%

2:27 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Because Melatonin Decreases Core Body Temperature, It Can Reduce Sleep Onset

1:55 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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In Adults Age 60+, Melatonin Supplementation Has Merit

0:57 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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The Optimal Dose of Melatonin: 0.1-0.3 mg, 20x Less Than Typical Supplements

2:10 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Super-Physiological Melatonin Doses (5+ mg) Shrink the Testes of Hamsters

2:22 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Melatonin Supplements Often Contain 83% Less to 478% More Than Advertised

1:24 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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For People With Magnesium Deficiency, Supplementing Seems to Improve Sleep

3:57 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Despite What Many People Think, Valerian Root Doesn't Improve Sleep

3:10 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Tart Cherry Juice Reduces Sleep Fragmentation & Increases Total Sleep Time

4:22 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Apigenin Improves Andrew Huberman's Sleep; What's the Data Say?

1:22 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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How Dr. Walker Approaches Sleep Supplement Experimentation & Gauging Effectiveness

1:31 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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There Are Many Sleep Optimization Low-Hanging Fruits; Supplements Aren't Necessary

2:23 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Kiwifruit Appears to Reduce Sleep Latency & Increase Sleep Duration

3:57 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Tryptophan & Serotonin Supplements May Impair REM Sleep

4:27 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Naps Improve Blood Pressure, Emotional Regulation, Alertness, & Learning

3:55 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Because They Decrease Adenosine, Naps Can Be a Double-Edged Sword

2:37 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Andrew Huberman's Stanford Colleague Always Takes an Afternoon Nap

1:19 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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No One Should Feel Guilty About Getting the Sleep They Need

1:05 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Is It Possible to Get Too Much Sleep?

6:15 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Sex Resulting in Orgasm Improves Sleep

3:28 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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How Does Masturbation Affect Sleep Quality?

2:23 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Why Getting More Sleep Is the Key to Better Sex

2:11 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Restless Nights Increase Likelihood of Relationship Conflict

1:17 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Sex Increases Testosterone & Estrogen Toward Healthy Ranges, Promoting Better Sleep

3:36 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Have a Bad Night of Sleep? Here's Why You Should 'Do Nothing'

4:17 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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A Wind-Down Routine Is Essential for Optimal Sleep

1:35 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Instead of Counting Sheep to Help Fall Asleep, Take a 'Mental Walk' or Journal

1:45 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Matthew & Andrew Speculate Why Late-Night Anxiety Is a Different Beast

2:25 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Dr. Walker Advises Removing All Clock Faces from the Bedroom — Even Your Phone

1:36 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Andrew & Matthew Outro (Part I)

2:38 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Connect With Dr. Matthew Walker Online

1:39 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Andrew & Matthew Outro (Part II)

0:55 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Andrew Huberman Outro

0:43 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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Thorne

0:57 · Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Episode 31view episode

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