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

[@yatinnn5786]

As someone who did not go to college and has been working since the age of 17, Its unbelievable that I can educate myself through some of the best professors in the world, Thank you for this podcast !

[@markreilly5122]

You should look into Andrews backstory he was living in Empty houses didn’t know what to do with his life look at him now

[@kathyowen3847]

@@markreilly5122 I wonder where we find his back story?

[@tinacufaro5040]

@@kathyowen3847 Dr Huberman shared his origin story during his interview on the Rich Roll Podcast Episode 533. Fascinating backstory and another incredibly informative one. I hope that helps! :-)

[@gordonlekfors2708]

yes, it's very much possible to learn things through presentations and other media without going to college. it's not like actually attending a college course, of course, but that's probably a good thing.

[@johannesschmitz6370]

college education wont guarantee you this education. Only your own interest does

[@mikealmiracle4834]

What a beautiful time we live in. The age of accessable information. Being able open KZbin and passively learn from experts of any given field such as these two here. Man...what a time to be alive.

[@kennethbagdasar7253]

It’s truly miraculous.

[@emoraytorres6842]

💯

[@MarkShinnick]

Golden Age within a Draconian backdrop.

[@codekoning2264]

@@kennethbagdasar7253 b

[@codekoning2264]

@@MarkShinnick bb

[@kittysklog986]

42:22 “When you fight biology…you normally LOSE…the way you have known you have LOST …is DISEASE, SICKNESS, and IMPAIRMENT” Sir Mathew Walker you are BRILLIANT! thank you Sir HUBERMAN for taking brilliance to just an incredible LEVEL ! You are cherished 😻

[@sandap1691]

tart cherished

[@dariogasparini1585]

@@robertocfaguiar h

[@nibras7817]

​

[@Dom-bn1ru]

bot comment

[@tywonellington]

These two guys are trying to break the world record for maximizing the intelligence-humility curve. Great episode, as usual.

[@RizwanRezaI]

Love it! Intelligence-humility curve! 😀👍🏽

[@monique1235]

Seriously, one of my favorite things about Andrew Huberman and his guests!

[@aparnaamkulkarnii5130]

Absolutely agree. And that was a well articulated comment..

[@jaydenulbert4847]

@James xxx can you think for yourself? Provide at least 1 reason from this video on something he said specifically.

[@devir9592]

Ha, ha, ha! Love it!

[@arcadiapeek6856]

I hope Matthew Walker doesn't actually think he's boring to listen to. Out of all of the scientific speakers I've heard, he's probably one of the best at varying his tone and pace of speaking while enunciating clearly. As a student researcher myself, I get an additional gift from these podcasts: I get to see masters of scientific communication keep an audience enthralled with their communication skills -- I hope to model these skills in my own scientific communication.

[@TheDionysianFields]

He's a great PR guy for the sleep industry. That's about it.

[@loudare7255]

I think Matthew Walker is great. His research, book, speaking, etc. undoubtedly helps millions of people.

[@abhinaynag]

​@Lou DaRe p

[@lisasmith-me8ol]

❤love listening to Dr Mathew Walker…. I never knew sleep was sooooo important until I listened to everything he has to say….love the way he pronounces his words…his vocabulary is like music to my ears….❤

[@eksus]

I love listening his voice when explaining about sleep science. Calm and soothing 😅 make my cortisol going down 😂

[@christophertrinkus6548]

Thank you Dr. Huberman and Dr. Walker, my sleep has dramatically changed since watching this. I used to not be able to fall asleep at night, have horrible anxiety before going to bed, wake up during the night, and never feel rested or like I have processed anything from the previous day. Since implementing a wind down routine, largely stopping my alcohol consumption all together, and stop drinking coffee 10 hours prior to sleeping, I have not had a single anxious night. This was fantastic, thank you both so much for your work!

[@carolr.556]

Thank you for sharing this..I have to cut down on my coffee..and have a consistent routine before going to bed.. Sleep is very important for our brain and general health..

[@elireyesppc]

This is happening to me right now. A lot of anxiety before going to bed, my heart beat is so intense I am unable to fall asleep even when I feel sleepy. Any tips for me? I cut caffeine a week ago, I dont drink alcohol, I regularly workout. Don't know what else to do. I use to take melatonin but I didn't work.

[@vedrangavric4278]

@@elireyesppc are you eating enough?

[@AlexLGagnon]

@@elireyesppc turn to God. Start praying. Pray until you fall asleep.

[@GamalJesus]

How long since cutting alcohol did it took to get a restful sleep. Last time I attempted solid cutoff it took me like 2 weeks dealing with alcohol withdrawal.

[@sonals2021]

For someone with chronic insomnia, this content is just priceless. I now know how important it is to get better sleep (I felt it before but good to know my forgetfulness and inability to function weren't just tiredness). I'm happy to report that my sleep is getting better. There are exceptions some nights but definitely making progress. 4 hours a night is a positive for me. Thank you.

[@sonals2021]

2hrs.30 mins in...realised I'm not going to be with you guys for very long! 😱

[@thezamus5335]

I have chronic insomnia too, since the quarentine

[@PozzaPizz]

Get 10 minutes of sun and break a sweat for 30 minutes a day if you don't my dudes

[@thezamus5335]

@@Adrenalinezpapa unless that 4 hours of sleep are deep sleep

[@sonals2021]

@@Adrenalinezpapa I do sometimes wonder about the quality of my sleep and perhaps, over 14 years, my body has just become used to it. I do work full time, sometimes run, sometimes go to the gym, am a full time parent and run a voluntary group. The tiredness and forgetfulness are almost habitual but I also have periods of intense activity and focus. Maybe on those days, the sleep quality is better. I do wonder about the long term damage to my health but I do 20 to 30 minutes of Yoga Nidra every now and then, which really help me. I also have a variety of protocols that I implement depending on how bad my sleep has been.

[@nikkibradbury4899]

This guest is great at recalling, and gently bringing the host back to topic while addressing his question at the same time. Pretty impressive.

[@MicheleEC]

I noticed this as well!

[@anynamez7048]

Good sleep does that to you! Lol

[@morguewalker11]

I wish he'd just let Dr. Matt talk..... geez shut up for a second 😅

[@martinepeters9891]

​@anynamez7048 haha, that's what I wanted to comment, but you beat me to it.

[@ellleigh1216]

It’s a beautiful thing that Matthew Walker is a sleep expert. I find him so soothing and relaxing to listen to.

[@ichweissjanochnicht]

Love how you emphasize on the difference between male and female bodies. That is a field in medicine that hardly is ever looked at and is so important. Considering you both are male and embrace the idea that we are not fully the same in biology is amazing! Thank you for that. Both of your mothers must have done an amazing job to grow you into men that truly respect women in that way.

[@larushka1]

Dr Huberman had a very destructive relationship with both parents. He did a fascinating interview on his entire life. He was a totally abandoned street punk skateboarder till his mid-20s!!

[@tubbycustard8866]

matt is probably one of the best communicators i've seen, he is so attentive and speaks so well. The one problem is Huberman seem to keep cutting him off, I appreciate the back and forth but I really want to hear what Matt has to say, he is the guest after all

[@4tomop]

I agree, while I like Huberman and his show, he cuts Matt off way too much - really wanted to hear more from Matt. I suspect Andrew is just enthusiastic - but hope he takes this observation as a learning opportunity and not criticism

[@fernandocostapinto]

Oh come on , you are not being fair by no mean. This is an amazing and great great work

[@donnaturek3088]

​By q

[@LoveLeigh313]

It’s a conversation, not a monologue

[@PushYourEdge]

I agree, he aggressively cut him off way too often

[@amaze-on07]

Here are some deep quotes from this video that may resonate with you: 1. "Sleep is the Swiss army knife of health." - Dr. Matthew Walker 2. "When it comes to sleep, it’s not about doing less, it’s about doing more of the right things." - Dr. Matthew Walker 3. "The role of sleep is not to keep us just alive, but to keep us well." - Dr. Matthew Walker 4. "Sleep is an investment in the present, it’s not some silly thing that our grandparents used to do. It is a core component of life, and without it, you know, civilisation and society as we know it would not exist." - Dr. Matthew Walker 5. "Sleep is not optional, it’s inescapable, it’s a non-negotiable biological necessity." - Dr. Matthew Walker 6. "Sleep is the glue that consolidates and cements memory." - Dr. Matthew Walker 7. "There is no single aspect of talking about human health that is not significantly impacted by sleep." - Dr. Matthew Walker 8. "If you’re suffering from a lack of sleep, that suffering is not just in your head, it’s in your brain and in your body as well." - Dr. Matthew Walker 9. "Sleep is one of the most under-appreciated forms of performance enhancement available to us." - Dr. Matthew Walker 10. "The more that I study sleep, the more I become stunned by just the extraordinary depth, and the breadth, and the complexity of the relationship that we have with the state of unconsciousness." - Dr. Matthew Walker.

[@darkandstarrysky5175]

great list!

[@wylldflower5628]

Thank you for this summary!

[@18890426]

Thanks

[@NickC9545]

Thank you

[@mvsp82]

Thank you!

[@MisterMalevolentZ]

After watching Dr Walker on Joe Rogans podcast many years its literally changed my life. Fixing my sleep had an almost immediate effect on lifting my depression, increasing my physical health, and giving me the drive to start a new venture in life. If you read this Dr Walker I would like to say thankyou, and since ive first seen you I have watched every single podcast youve been on i can find as well as listened through your book multiple times, and would be very keen on a podcast should you start one.

[@gnuPirate]

Funny you should say that - Since Joe Rogan sold his show to spotify Andrew Huberman seems to have taken his spot and all for the better in many respects I should say. Still love Joe, but for totally different reasons obviously.

[@destro1989]

Some of Joe's earlier podcasts / guests changed my life. I decided to become a Dietitian due to his podcasts with Rhonda Patrick. Just finished my masters in Clinical Dietetics. Fascinate by Dr Walkers work for some time. Love his book.

[@destro1989]

This is a great refresher from Joe's podcasts years ago

[@garysimone4977]

​@FRED you do know Walker was told by the W.H.O re he misrepresented some of his statements. And his university had to apologize

[@MisterMalevolentZ]

@@garysimone4977 which statements?

[@meena3484]

Dr. Walker sounds so humble ,and he has a soothing voice. Thank you for this interview, Dr.Huberman.

[@rollyjolly3076]

I am absolutely impressed with and wish my son to emulate Matthew Walker. The man is extremely articulate, controlled and eloquent. His thoughts just flows flawlessly and smoothly like water in a river. I wonder how he trained himself to think and articulate his thoughts like that. It's impressive to me because I have problems with words and struggles with my ability to communicate and this man is amazing.

[@Jonnybarbs]

It’s because he’s sleeping so well

[@Jontyfarmer]

Calm down mate, he’s not a god. Jeez 🙄

[@joe_q]

“One of the best ways to beat your competition in any endeavour is to outlive them” Quotes like this make me wish Andrew would write a book already

[@JJBerthume]

He will and it will be phenomenal you just wait!

[@davidpesekmuller3883]

He did, "Why We Sleep" by Andrew Walker 👌

[@erikaeriksson4186]

He will but we won't be around to read it. 😅

[@soareverix]

This is my life motto! Check out David Sinclair for more information too, it's super exciting

[@gabrielmcnulty8026]

"Don't sleep like a baby, sleep like an adult"

[@anneis8319]

Dr Huberman. Thankyou so much for all your efforts on sleep. I’ve been trying to implement getting up early and viewing sunshine but something I discovered only very recently after 40 years is I have been mouth breathing when I sleep. I have started taping my mouth every night after trying it sporadically before. And I’m noticing a HUGE HUGE difference to my sleep. For the first time in years I am sleeping deeply and through the night. I also didn’t know that my tongue should actually be at the roof of my mouth. So I am now practicing that during the day. For anyone who’s tongue is not resting at the roof of their mouth please see all the videos about mewing. I wish everyone on this podcast happy happy peaceful sleep 😊

[@terrafirma9328]

🤣It's the cats meow😉

[@wylldflower5628]

Kinda amazing isn’t it, I learned both via the book Breathe! I have braces currently and actually love the night rubberband routine, it’s so much easier to keep my tongue up!! I never thought the idea of Not wearing rubberbands would make me almost reluctant to get to the end of them!!

[@dommyboysmith]

I have been an insomniac for years (bit better these days) I can attest to alcohol induced sleep being whack but it was the only thing that put me down after a 5 days of being awake (working 9 hour intense labor shifts each day) after otc, 3x normal prescription doses, melatonin etc all didn't work. That said you become reliant on it to fall asleep and that's a slippery slope. I was drinking more and more each week to the point that I became an alcoholic drinking a 750ml of jameson PER NIGHT in just a few hours. So then I was simply an alcoholic with insomnia! Thankfully I've fixed the alcohol issue and fixing my gut issues has helped alot. These Huberman sleep videos have recently put me in a somewhat regular sleeping pattern. Changing lives out here Andrew! Thanks

[@annieomaha9355]

1:12:00 As a teacher, I observed many children struggling, insecure, emotional and I always wondered if they were simply getting adequate sleep. A great gift parents can give their children is a pleasant sleep routine. It is low cost, enjoyable and hopefully habit-forming.

[@truthseek3017]

Listen to the children, don't shape them and try to boss them around. Let them do what they want.

[@leebid1626]

I've been interested in exactly all of this type of 'self-directable action' since I was a teenager but, having been searching for about 20 years now, this Podcast is by far the most useful, succinct and freely available I have ever come across. So easily digestable and actionable. Thanks for all the work you and your team have put into it.

[@naico6195]

@James xxx intresting thx. do you have a better source about sleep ?

[@Quinefan]

You've been searching for people to tell you to do stuff?

[@Growext]

Hahaha this is funny, what do you mean 20 years? What do you do for a living and what’s your success like? Because you can watch as many self growth KZbin videos or read as many books as you want. But you could be doing the exact same thing as a fast food worker, which there are plenty of that do this exact thing. Our mind is tricked into thinking we are doing something productive when we watch these videos, but we are not. So it is very easy to convince yourself that you are getting better every day by watching videos when you are quite literally getting worse because your losing time

[@owlfrogelephants]

@@Growext haahahahaa. Baka.

[@Abu_Ali27]

It's been 40 hours since I last slept, couldn't sleep last night and university schedule is 8:30 AM till 9:30PM. I really don't wish this kind of life on anyone, it's no way to live, and these conversations really help make a difference. Lots of gratitude

[@jessicabsable]

Wow!! I'm so excited to see these two giants talking!! This makes my heart feel warm and gives me such a hope towards humanity and its capacity to develop intelectually and morally!! Uhuuuu, their talk it's like music to my ears... thanks so much from Brazil!!

[@peten5426]

Very much appreciate Walker's reflections on his communication style from when he first burst into the public sphere. I hold zero ill will but, after hearing him with Rogan, Attia, etc, there was a brief period of time where if I slipped on any consideration for optimal sleep I'd psych myself into thinking I've ruined myself for the following day. Thankfully was able to identify this was counterproductive rather quickly. The fact he was able to perceive this shortcoming in his style and is publicly endeavoring to fix it gives him all the more credibility in my book.

[@SuperCompany007]

Dr Walker is very nice to listen to. He explains everything very clearly while succeeding in keeping your attention the whole time.

[@citiesinspace]

One thing I really appreciate about Dr. Walker is that he does a great job of circling back to the question that was asked of him. He provides a good bit of information and then ties it back to the question which can be hard to do when discussing super complicated topics. Great discussion!

[@VictoriaSobocki]

Agree!

[@kushalhamal9871]

This is one of his best podcasts when it comes to having one on one interaction with the guest the connection and intellect is blowing off the charts here!

[@yusufvapra3246]

Please let Prof Walker talk about his ideas rather than interrupting continuously. Hugely educational

[@odmineypiju4761]

I skipped this episode when it came out because of its duration. But today my sleep tracker said that my sleep quality was poor, because I only had 33 minutes of deep sleep in 8 hours, and indeed I feel tired. So I came here to figure out what I did wrong. And what a wonderful conversation I found here! Thank you very much for sharing the knowledge.

[@maxfayers9235]

22 years old, type 1 diabetic, never had a good sleep schedule until the past few months. Listening to Matthew has helped me massively

[@AbCd-lw5vs]

Thanks for putting “years old” after your age, would’ve assumed you were fresh out the womb otherwise 😅

[@Ski-P]

As someone who has had chronic insomnia for years, this is incredibly helpful! Thank you!

[@newbiegain117]

What worked aside for the basics of hygiene

[@Lektuerekurs]

What were the tips that helped you? I also read his books a few years ago...would be interesting to know what helped other people. thanks

[@sorenjunkers3834]

​@@Lektuerekurs yeah you wont get aby answers because nothing helped him

[@CooperT0]

@@sorenjunkers3834 always the anime profile photos

[@HH-gv8mx]

I am a chronic insomniac. I enjoy running and even doing hiit training and working out at night because I I feel like I can get more focused without people distracting me or bothering me. I was even born at night. The problem is I don’t whine down to eat my first meal, which I do intermittent fasting until early morning when the sun starts coming up. And then I have to sleep during the day. It is so hard to change this routine. There are a few times during the week where I have to be up during the day so I have to change this night owl schedule. I have attempted to do it a few times but I always revert back to that nighttime schedule. My doctor has prescribed me Lunesta I’m hesitant to take it because I don’t like anything that’s going to make me feel groggy. I already think I’m going to be groggy from weeks trying to push myself to be up when I’m normally sleeping.

[@srmitch9260]

“When we have those thoughts at night, it comes with a magnitude of rumination and catastrophisation, that is disproportionate to that which you would describe when you are awake” That end quote by Matthew really resonated with me. It was a brilliant episode. Thank you both. 🙏

[@fulgore1]

As others have said, the most compelling aspect of these two guys speaking is the intelligence, humility and the digestibility of the information provided. It's really easy to listen to such podcasts for hours and actually learn things. Well done.

[@JFletcherBrown]

Dr. Walker is such a good communicator. Everything down to his cadence, word choice, and crafting of his sentences on the fly is amazing! Great video.

[@jamesrmore]

He is an artist of communication. Oozes empathy and knowledge with exceptional vocabulary weaving.

[@Ari-t4k]

Her the 6:21 6:22 6:22 6:22 6:22 6:23 6:23 6:23

[@Ari-t4k]

R (h d theme i i at vs enters

[@Ari-t4k]

Decennial try kerosene❤ ch unit occultation risotto Melanie Malala lake TV bring ratification

[@peterszilvasi752]

I read his book and it was really scary and i started to sleep like 9-10hrs. But it is not improved my overall well being. Regreting his public communication about sleep was good to hear. What a humility!

[@catherineedwardes1965]

Would love a podcast regarding help for those people who easily fall asleep but wake up at 3am and take a couple of hours to get back to sleep, feeling exhausted on waking. Gobsmacked that someone who is not known for her great brain power can listen for hours to these podcasts. They are fascinating and would like to thank you for your generosity and skill in doing them. 🙏

[@calista1280]

Well, I was having this same experience and it turns out I have Sleep Apnea, although I never snored! Your brain is waking you up & keeping you awake to keep you alive. To fix this TODAY!, first try a good Snore Guard; found at drugstores or online. Which helps keep your airway open (push your lower jaw just slightly forward when molding the device.) Don't sleep on your back, which allows the airway to collapse. Raise your head and shoulders with 2 pillows or put the head of the bed on lifts. You should have no more trouble sleeping or going back to sleep! If this does help, ask your doctor for a Sleep Study so insurance can cover a CPap machine for you. They may start you off with a noisy oxygen machine, put it in another room; until insurance approves the CPap machine. It's very quiet and you'll be surprised how rejuvenated with Vitality and Energy you feel when you start getting Good Sleep again! 😴 It's amazingly wonderful! 👏 Sweet Dreams & Happy Life! 😊

[@pzulli]

Yes, please…! No issues falling asleep. But if something wakes me (happens often), I’m up for good. They sort of address it at 25:25. But generally, no one addresses this .

[@Sometingwong420]

Dr Berg has a video explaining a spike in cortisol causing many people to wake up between 1am-3am.

[@Sometingwong420]

Dr Berg video is called the Sleep and Cortisol Connection

[@catherineedwardes1965]

@@Sometingwong420 thank you

[@martindelaserna2519]

Thanks, Dr. Huberman and Walker. I used to be a daily napper. When I was in an office environment, napping was frowned upon as unproductive and sloth. Yet your comments on the increased productivity following maps speak to the reality behind napping and it’s benefits. I discussed my primary care physician about the overwhelming sleepiness that gripped me every day after lunch. She tested me for gluten intolerance and, lo and behold, I have an intolerance to gluten. Since eliminating gluten from my diet, my need for afternoon naps and general fatigue has dropped dramatically. My energy levels have gone up sharply.

[@letsdomath1750]

2:24:40 As someone who had crippling insomnia for 14 months and could not truly nap during that period, if you can nap and fall asleep during the day, go for it and use exercise followed by relaxation techniques to build up more sleep drive at night to fall asleep with your regular circadian rhythms. Now, if you have stress-induced insomnia (caused by grief, anxiety, depression, etc.) that does not let you fall or stay asleep or leads to tossing and turning, two hours of yoga nidra per day for 3 months will make your life infinitely better.

[@alonsomartinez2103]

How did you distribute the 2 hours of nidra? One long session?

[@flow2tech]

@Let'sDoMath how on earth is a common family man who has a full time 9hr a day job, plus raising two year olds - Grabbing 1 -1.5 hrs of exercise going to add another two hours of Yoga ? Barely have enough time for the exercise part..😆

[@letsdomath1750]

@@flow2tech Based on my own personal experience, if you have crippling insomnia where you are sleeping poorly for less than 4 hours per night and lying in bed unable to sleep (even after trying cognitive behavioral therapy for insomnia) with no positive result, a couple of hours of sleep-based meditation will make your life orders of magnitude better. In all seriousness, the benefits compound exponentially. Also, I did two hours per night because I was desperate for relief and other treatments, including sedative antidepressant prescriptions, benzodiazepines, supplements, etc. did not work at all. The lack of sleep was affecting my focus, memory, and job performance. On top of that, my relationship with my family was on the rocks to put it mildly. Thank God, that all changed when I came across yoga nidra recommendations on KZbin back in September 2019. If you have very mild sleep disturbances, however, you may see some improvement with sleep hygiene. Experiment to see what works best for you.

[@letsdomath1750]

@@flow2tech Side note, yoga nidra is not a highly physical yoga practice. You lie on your back in corpse pose and listen to the instructions of a specific type of guided meditation. It's a "yogic nap."

[@flow2tech]

@@letsdomath1750 ok I'll look into it...Thanks man

[@CesarDominguez_]

This podcast is changing my life. Thank you Professor Andrew Huberman for your work and also thanks to Matt for his incredible work and knowledge.

[@johngordon1175]

😊😊

[@johngordon1175]

😊

[@johngordon1175]

😊

[@celestebateman01]

Sleep is a Civil Right. I love that. It helped to remind me that there are many people in troubled nations for example, who do not get to sleep. We take so much for granted.

[@caterinaint6963]

I always tell my children that any concerns or feelings of anxiety are always worse at night, so they should be aware of this. Often those heightened emotions do not always carry over to the next day. We “see’ things a lot easier in the morning. This has helped them work through those anxious nights and deal with emotions that can easily escalate and become overwhelming. Matt would love to see some research on this.…. Also I’m trying to get them to integrate the physiological sigh into their lives!

[@metoceedeelee]

thank you

[@gman7644]

never mind all that physco babble, just build them a gym and promote good diet and workout, everything else will take care of itself

[@EzEzEz369]

We are able to activate that parasympathetic nervous system- related sigh by keeping our heads facings forward and looking all the way to the right. Enjoy!

[@mathiso01]

@@gman7644 bs

[@alphabeta8284]

@@gman7644 what a monkey

[@eduardoretana952]

I am deeply amazed about the three hour content Huberman and Walker developed. I feel so grateful with you both. Awesome.

[@aclasscali]

Huberman is such an academic he needs to read “The lost art of listening” it will upp his podcast game. Well done Dr. Walker in light endless interruptions.

[@sebfox2194]

Dr Walker is also an academic.

[@rosiegul]

Matthew Walker is a precious scientist. Thank you for hosting him!

[@burhanteneqja189]

Great podcast, only feedback as a first time viewer is let your guests speak a little bit more than you and try to let them finish their points before cutting in. Cheers

[@BiB0005]

Agreed.

[@tsanders7166]

Yes!

[@keturah113]

I agree with letting people finish their posts. But Huberman is not an uneducated podcaster. He is a professor in his own right and has his own episode on the topic of sleep from a perspective in his specialty. He can speak as much as he wants (with interrupting less). ☺️

[@elenacristinavulpe5631]

Even if you see this podcast's duration of 3 hours a big amount of time for such thing like it happened in my case, at the end of it you have the strange opposite impression that the time was shorter. That's how captivating the information is. Thanks for sharing it with us.

[@margarett_b]

Also, to anyone for whom this conversation was too long to stay focused: what certainly helps is a tip from one of the previous episodes of the Huberman Lab - focusing on a specific, reoccurring element (for me, new words from the biological field) truly does wonders for staying alert and interested!

[@RobertJohnLora]

Two of the most inspirational, yet easy-to-understand scientists of our time. Love listening to both of these guys.

[@whitroach4131]

Thanks for this content. I'm a pilot at one of the major cargo companies in the US and often have to fly nights. Completely shifting sleep cycles is common for us and worrisome for most of us . Your content has improved my sleep and recovery from a week of flying immensely. Thank you.

[@NaturallyHigh]

2:15:51-> taking this in in small chunks. Thank you 🙏🏿 Dr Huberman, your enthusiasm is palpable and contagious and I love the way you guide the discussion and ask questions based on what you’ve discussed in previous podcasts.

[@momijiyamanishi4548]

Minute 120 man huberman just goes off the charts with interruptions! Just when the other guy was into being extremely interesting and helpful to the audience.

[@LeoandLunaLumine123]

So I’m seeing a lot of comments like this and I’m listening/watching this and I think ya’ll are over reacting. He is just putting in his own input, it’s his show he’s the interviewer, and Matt Walker still talks 80% of the episode. I was expecting a lot worse after seeing all these comments but imo it’s just not there. This could be solely me, but after Huberman made the comment about falling asleep during hard conversation I feel like there was a tension between them, and I feel Huberman coming in and making a joke here and there, is his way of smoothing the situation over, to show that he wasn’t trying to be disrespectful.

[@LookingAway359]

Professor Huberman, will we see a book authored by yourself in the somewhat near future? I think many of us would enjoy that!

[@MegaBabygal1]

The chemistry between you two! These witty jokes. The KNOWLEDGE! My god, THIS IS SOCIAL MEDIA!!! Thank you Dr. Huberman. Holyshitballs 👍🏽👌🏽👍🏽👌🏽👍🏽

[@sammamagga]

Listening at 3:30 am because I can't sleep and haven't had any quality sleep in 4.5 years. So I'm grateful for a podcast such as this ... I don't know if anything mentioned will help but I'll check out Matt Walker's podcast.

[@cjfromgtasanadreas]

Matt is such a freaking legend, there is not enough awareness on sleeping and it's more important then ever in this day and age

[@OfficialEightball]

Search up "Matthew Walker Alexey Guzey". Cheers.

[@johnnyrayh5858]

Dr. Walker thanks for all this information. As someone who has really struggled sleeping and is finally trying to prioritize it over other things, I’m very grateful for your information and gentle approach. Don’t put yourself down so much, your doing a wonderful job explaining things.

[@varnikakushwaha9424]

You have been an amazing teacher of science, Dr. Huberman, I can not describe how grateful I am to have found you on this vast sea of podcasts on KZbin. Thank you to Dr. Walker for such a great session, and I am not just saying it for the sake of saying, I watched half of this episode, after which I couldn't complete it for a couple of days but during that time I consistently monitored my sleep, following all the things discussed up till the point I had watched which included getting light and caffeine intake and so on, and I have noticed a significant improve in my sleep. I have been struggling with sleep for over a year and now I can finally see the light at the end of the tunnel, so grateful! Thank you (:

[@judymanning2538]

I am mesmerized by you both. You both look alert, fully engaged. May I suggest this type of discourse is what this country needs to celebrate intelligence! Thanks guys ❤

[@kmichalene]

Unfortunately, most talking heads are not scientists and are not interested in discussion. They’re interested in non-fact based mind manipulation. Lots of folks are susceptible to such bs. Maybe this is not the kind of thing you meant, but it’s where my thought went.

[@judymanning2538]

@@kmichalene Exactly 🤗

[@richardmartinbishop]

The information you guys have put out completely changed how I think about sleep, and how I prioritize my sleep. I used to one of those I’ll sleep when I’m dead guys, now it’s non negotiable

[@deanagar4062]

Easily one of the most important videos a person could possibly watch. Listened to the whole thing including repeating a few sections for clarity. Thank you for making this.

[@kristinohlson5625]

Great episode! I can't believe that I listened to a podcast for three hours, but this one was so fascinating-- and with two such convivial speakers--that I watched all the way through. Andrew, I'm a 70-year old woman and wish you'd target an episode to my demographic. Was so interesting to hear that melatonin and magnesium may have different effects for us.

[@terrafirma9328]

3:03:07

[@aliabbaswadia3974]

I see

[@Inkahustler]

Dr. Andrew Huberman thanks for sharing this informative podcast with us. It’s my favorite podcast so far. 👍🏼

[@Doxsein]

2:27:54 thank you Dr Huberman and Dr Walker. For the past nine years of my twenties, I actively avoided admitting in conversation that I nap or sleep a lot. I am always afraid that my colleagues will look down on me for not being productive or worse, being ‘lazy’. My girlfriend always admits her naps to her colleagues, and she always tried to console me by telling me ‘don’t worry about others thinking that you’re napping! Lots of people nap!’ However, I still was never able to admit to my naps. Even to this day, if I end up taking a nap in the afternoon and someone asks me what I did this afternoon, I lie and tell them ‘oh I was just doing some work and then chilled out a bit’. Thank you for validating napping habits.

[@trishataylor2488]

These vids have educated me beyond belief! It's exciting to be privy to these conversations of such highly educated individuals. I do notice the one too many times Huberman either interrupts or talks over his guests. Some times it sounds like a competition of knowledge. None the less besides the conversation being too lengthy to commit to in one sitting, I do appreciate the time and energy so generously offered to help those of us who truly have the desire to learn from some of the best!

[@zeussatrid7126]

i noticed this too!

[@Lolipop59]

I agree too. For me ,was a lot of time wasted ,listening to the same things said twice or so. 😢

[@goodfellowdg]

In my opinion, two of the most intelligent, interesting (and seemingly nicest) human beings enriching our lives with profound information.....many thanks to you both for this....amazing content !!!

[@SA-xd1du]

Perfectly said.

[@jonathanpaulgillette8177]

Dr. Huberman, Thank You for this interview. In the "waking of the middle of the night" section, Dr. Walker says "if you wake many times in the middle of the night, every night, you should look into this". I wake 6-9 times each night (and follow all of your guidance discussed in your podcast "MASTER YOUR SLEEP"). what should one begin to "look into" when still waking more than 6 times each night. Thank You

[@natest.the.greatest]

He states it's not really an issue unless you're not getting back to sleep.

[@billycrunches8117]

Interesting how Mathews take on caffeine has changed over time, his interviews and podcast are definitely getting better.

[@DannyJamesGuitar]

What was his previous stance on caffeine?

[@billycrunches8117]

@@DannyJamesGuitar he used to be really against it

[@DannyJamesGuitar]

@@billycrunches8117 Got it, thanks.

[@p0ma147]

@@eastongg9757 but some people could really use his previous advice. for me 1 cup of coffee disrupts sleep for several days.

[@winbalingit8502]

I have seen Dr. Walker before, several times, but I think this was his best that I have seen! 😁👍🏽 Will definitely check out his podcast!!✌🏽

[@BijayaShrestha-v7e]

One of Andrew Huberman's best. Solidly grounded in science and eminently sensible. And useful. No blather or baby talk or retail therapy here.

[@EmergencesDeSens]

This is mind blowing. I could have listened to Matt & Andrew for many many more hours and ... lose sleep over it! ;) It's so interesting, so well documented, I will certainly use all these informations in my practice as a psychotherapist. Thank you so much for sharing.

[@chochooshoe]

so what did you learn?

[@MIOLAZARUS]

Matthew, please do start your own podcast - this is so important. Thank you Andrew for doing this work for all of us

[@sigurkarm]

There is one coming very soon, I believe.

[@MIOLAZARUS]

@@sigurkarm cant't wait! Thank you for letting me know🤗

[@Nathfunk]

Out now!

[@Pauliesha]

The moment my head hits the pillow is when my mind runs uncontrollably wild and I know this happens to alot us. What I do to quite my mind is, I vision walking on the beach alone and hearing the sounds of waves crashing on the shore. It sets the mind at peace and works 100% for me. Before I know it, I’m dead asleep😊

[@MosesRabuka]

“Both exercise and daylight are wonderful cues for circadian rhythm alignment and circadian rhythm reset each day, facing east “

[@Q_QQ_Q]

yes . quote of the podcast

[@RosyRosieRose]

That said, I don't think we need to be facing east because the light from the sun encompasses the whole globe.

[@Q_QQ_Q]

@@RosyRosieRose east is best .

[@RosyRosieRose]

@@Q_QQ_Q aw, thanks for your comment. Awesome right..? I live in Byron, the most eastern part of Australia so yes the plants and animals like the morning sun. I find principles are helpful and protocols can get a bit dictatory. It's pretty natural to warm by the sun but...

[@Q_QQ_Q]

@@RosyRosieRose tho sun/sunlight is everywhere eventually , its built in our system to be on certain cycle , circadian rhythm . so its not just seeing but sensing light is very very important in the morning . we been this for 100000s of years even before we were modern humans but our modern lifestyle is completely different style which causes many problems . thats why its important .

[@advaita.athlete]

Well let me just say, this episode was fantastic. Could sit and listen to these two gentleman all day.

[@NicoleThomson-z5l]

Matthew Walker is wonderful to listen to. His knowledge and enthusiasm is inspiring. I agree, too many interruptions.

[@joeb4325]

This episode has had an immediate impact on my behavior. Before this episode, I would get frustrated and annoyed with my girlfriend for sleeping so much. But then 2:42:24 happened and now she is allowed to sleep as much as she wants. She’s on hour 14 right now.

[@pbapprend]

I must say, I​ really like the format of your interviews - it makes me think of a fireside chat. I felt energized by the exchange of energy and passion for science that you both clearly share​ (and dry humour is always welcome!)​. I appreciate that you covered such a wide range of topics related to sleep and that all were addressed in a very scientific (of course), pragmatic and professional manner, as with all of your episodes.​ ​​I also appreciate all of the time, energy and effort that goes into preparing for and producing each episode to bring this high-quality content to the public - for free!

[@Mercury_EG]

This is a great talk and is probably where a lot of the military and first responders have issues with mental health. Sleep deprivation, alcohol abuse, lack of REM to process, usually late nights and early mornings. It's almost a recipe for disaster. I wish I was taught more about sleep when I was in, what a world of difference it could have made.

[@Chris_P_]

This was a really wonderful and informative episode. I am glad to hear that Matt Walker has eased his militant viewpoint on sleep, because when I first heard him speak, several years ago, I was filled with anxiety at how bad my sleep was! But I have had issues with sleep since I was 13, so hopefully my brain and body has just adapted! 6 hours of sleep is basically miraculous for me. I have been trying all the protocols: recommended supplements, CBd, low light, super dark bedroom, no caffeine after noon, bright light to the eyes in am, daily exercise esp. in am, tart cherry juice … and I still can’t fall asleep or stay asleep! 🤷🏻‍♀️ (So it makes me laugh a bit when someone says “Oh, just do this”. Trust me, most of us desperate people are doing everything we can!) :)

[@GratuitusPangolin]

Damn Christina, that's tough. What have the doctors said about it?

[@aliqureshi9966]

Been having pretty bad insomnia myself and practicing sleep hygiene and still not getting good sleep makes it extremely frustrating. I envy people that do nothing in terms of sleep hygiene, just get in bed and get a good 8 hours of sleep and feel refreshed in the morning. Any luck on your end 8 months later?

[@Chris_P_]

@@GratuitusPangolin LOL just saw your reply. Thank you for asking, it was one of the worst times, and I thought I was going to lose it. I went off a lot of supplements that Huberman recommended and that helped. One of them (recommended by Huberman for more energy and I don’t remember its name) apparently affects the odd person like an amphetamine … I was that person. I had bought the stupid sleep pack and a couple others … don’t waste your money! :) I also read a book called Say Goodnight to Insomnia and it really helped. I’m much better.

[@Chris_P_]

@@aliqureshi9966 I read a book called Say Goodnight to Insomnia and it *really* helped. I tracked my sleep, as the book recommended, and did the exercises. My sleep is much better. One of my biggest hurdles was *thinking* we needed 8 hours of sleep or we’re doomed. Apparently we are completely fine if we get 5 hours of sleep, or even less on a rough night. I often get 3 hours of sleep, am awake for an hour or two and then get a couple more hours. This is fine. And knowing it’s fine has helped me relax a lot in the middle of the night. I got rid of the whole sleep supplement regime that Huberman mentions. I eat more carbs. I don’t worry about doing all the recommendations except exercise, which is usually a walk. Oh, and I stopped listening to Huberman. That helped a lot! 😂

[@joydaniel597]

I’ve just discovered your channel lately and I’m hooked. I’m actually amazed of the amount of information and knowledge I get each time I listen to your podcast. Thanks Matthew for your profound knowledge on sleep and sharing it to us selflessly.

[@sylviafelix4152]

9

[@EjDeLeon-bd7mb]

Usually dont mind the back and forth with Dr. Huberman and his guests, but I honestly couldn't even get past the 30 minute mark with all the interruptions. Just wanted to listen to Dr. Walker.

[@sigurkarm]

Two of my favourite people discussing one of my favourite topics. It's a good day (and hopefully a good night later)! Thanks both, from UK!

[@OGCannon]

I appreciate the consistent dedication to stating the delicate nature of the dualities and potential paradoxes that all things in life bring. Intentionally walking that tightrope so that individuals can hear the information without making claims to dogmatic principles, IMO, is so key with all of this information. Saying the info without inducing anxiety. Not all things are for all people.

[@07torresa]

Well said.

[@AIWs88]

Gratitude for the ability to listen to these two brains! Appreciate Both of you giving all your expertise to all of us in this sleep subject. Thank you. Thank you. Thank you. Andrew and Matt ❤

[@hanswurst5810]

You mentioned that you shouldnt nap if you suffer from insomnia, however, whenever i experience a phase of insomnia i start taking naps when i feel tired during the day, and it helps me to recreate the association between my bed, the feeling of tiredness, and falling asleep.

[@ryccoh]

Me too

[@rolandoxiv6934]

THE HUBBERMAN PODCAST MAKES YOU SMARTER EVERY EPISODE 100% REAL TALK

[@andrologydiscussion]

I love huberman but as soon as his gest starts talking about mother nature and 3.5 million years. Evolutionary theories cannot be proved scientifically. I just turn off the podcast and usually give it a thumbs down. Do not speak of theories as though they are facts.

[@alpineflieger4363]

Thank you Dr. Huberman (and Dr Walker ). Over the last 20 years, I had had less than 20 nights of good sleep, I was diagnosed with essential hypertension some 10 years ago, and have been on increased medication (with no avail) till I discovered intermittent fasting 2 years ago (and now am on the medication levels of my 1st year). I had always attributed my poor sleep (waking up often and laying awake for up to 2 hours or so ) to hypertension and vice-versa (per doctors). However, after watching your videos (and using my Garmin Venu sq2 for my sleep tracking) I followed your protocols over the past couple of months, the following are my observations : 0. Intermittent fasting, a memory pillow (from my usual hard pillow I have used since childhood) certainly helped improve my sleep. Changing to a memory pillow stopped my sleep throat paralysis (that I have had over many years a few times EVERY Night). 1. Morning sun, and forward ambulation (I swim 4 times a week and bike to the pool) did certainly help in anxiety reduction and staying calm over the day thru stressful work situations. 2. Psychological sigh has not really helped (in measurements with my Garmin for stress and HRV). though I still do it anytime I walk, or bike (in flat terrain) 3. Last coffee by 1330 hours (makes a big difference to REM sleep alone). A coffee any time post 1400 hours, really affects the REM (sometimes 0, usually under 20 mins) 4. If the REM is poor and despite a good Deep sleep of 1.15 hours or so, I feel tired in the mornings. however, if the Deep sleep is poor and REM is around 1.15 hours, I wake up feeling fresh REM Seems to be a key to the quality of sleep 5. Deep sleep is good, as long as I have enough exercise during the day (as long as its not late in the evenings) 6. Anytime my REM is poor, I end up napping in the afternoons (anywhere between 20 mins to 2 hours) with lots of vivid dreams (unfortunately, Garmin does not register sleep/nap during the day :-( so no data available... 7. HRV and Avg HR are directly correlated to the REM sleep, Poor REM caused poor HRV in the mornings (in 30s to 50s) and Avg Resting HR in high 50s. Usually my Avg Resting is in low 50s 8. Cutting off blue light sources some 3 hours before sleep does seem to help overall quality of sleep...not enough observation on this so far.. With the adaptaions mentioned above, my sleep is better as compared to earlier times. However, Garmin always rates it as Poor/at best Fair. Am sure over the following months, I would be able to fine tune my sleep protocol and keep you posted on the observations ... Hope this helps your research

[@x3mbr]

Perfect timing to start a new week with amazing knowledge to improve our sleep! This will make the lifes of so many people much better, thank you so much for sharing

[@siddharthn2853]

Hi Andrew, I have 2 questions for you: 1) Can you suggest any tools or protocols to arrest and manage vision generation due to Glaucoma ? 2) Do our eyes need protection from UV rays or are they only required to moderate effect on eyes when in excess ? Thanks for taking time to make such excellent content!

[@DivyenduKashyap]

imma re-ask the 1st question coz im curious now

[@aleidacubides7751]

Im wonder those smoky glasses I used to watch eclipses, are they safe as sunglasses?

[@Neo_Destiny]

He mentioned supplementing with Lutein for eye health on his most recent Joe rogan appearance

[@BoyBlessing]

Any eye degradation is due to cells in the retina not getting the proper nutrition they need. Look into the Paleolithic Ketogenic Diet by Zsofia Clemens. It mimics the diet of our ancestors which is optimal for health

[@renaudlevasseur8327]

You can read the book "vision for life" from Meir Schneider and/or "better vision without glasses" they helped me a lot.

[@DavidSmith-wp2zb]

Why is it that I can sleep the best through the most interesting lectures I want to watch. Tell me that story andrew! I can fall asleep immediately during them day when I WANT to see the lecture, then wake up better rested than a full night sleep. This killed me in grad school

[@OctavianTech]

I enjoyed and appreciate this conversation. One piece of constructive feedback i'd give is that, while I know that part of this came from Andrew's excitement in speaking with Matt, it would have been nice for Andrew to give Matt more space in the conversation, and would be great to see more space for guests in future. Once again, thoroughly enjoyed the interview, thank you.

[@sakuratanaka1877]

Yep! Another excellent episode! Dr Huberman never disappoints, which is a rarity in itself. Looking forward to all three generous hours of pure no-nonsense science and practical tools. Thanks a lot in advance Professor!

[@ppiron6]

Hell yeah!

[@Sbannmarie]

Yes so good!

[@ppiron6]

@@Sbannmarie What did you enjoy most about it?

[@HoodedStalker]

@@ppiron6 I liked the parts on alcohol and marijuana, as a drinker I know that it disrupts my sleep, it's good to hear facts to back it up

[@ppiron6]

@@HoodedStalker No doubt. For me it was the coffee/caffeine in the evening. This guy is the real deal.

[@natteriluca]

1:23:25 to 1:24:41 is so beautifully put, I love the message and intention here

[@Frauseinlieben]

It feels like every episode tops the last one!! This will forever be my favorite podcast!

[@brikenavokopola7198]

This is the only the 31st episode and it's incredible how well packed the knowledge is. It gets better and better! I can't wait for the future episodes. I want a Hubermanlab Certificate :D.

[@manoskavaklis4720]

Thanks a lot for this content. It's fascinating getting to know more and more about sleep. I have a sleep problem as well. I typically sleep for 3-4 hours straight, then wake up and go to the restroom. After that, I might immediately sleep again but I keep waking up every hour or so. As a result I almost never feel fully refreshed after sleep. I had a sleep examination, where I really couldn't sleep and ended up asking for a pill to make it. I slept 4 hours, so they couldn't see what I have been experiencing for 4-5 years now. They said that I enter all stages of sleep and that I should make some small changes in my sleeping regiment. But so far nothing changed. It's really frustrating waking up so many times. For me it feels like it's better to wake up after 3-4 hours when I go the toilet than 4 hours later, when I will have been waking up 4-5 times. I would appreciate any help or hearing someone who had the same experience and how he solved it. Thanks in advance!

[@OksanaRepetskaya]

I was hoping you'd talk about this waking up in the middle of the night. And how children just sleep through the night no matter what. Thank you very much for this great interview! 💞

[@mleii1169]

Same here, I wake up like clockwork at the same 3 am Andrew mentioned and go to sleep at around the same time at 10 pm. Thinking it might have something to do with it being near the end of the 3rd sleep cycle at around 4.5 hrs + around 30 minutes to fall asleep.

[@aliciasnyder539]

Fantastic interview! I so appreciate this information. Also appreciate the time stamps! It is so wonderful to have access to this level of expertise. Thank you so much, Dr. Huberman and Dr. Walker!

[@norman9052]

Finally dealt with my chronic insomnia that started during the pandemic by visiting my PCP. I regret not taking my insomnia seriously. It destroyed my school year (grades declined) scared off the girl I was pursuing, work suffered, social reputation took a small hit, ruined other goals of mine this year. This resulted in me having panic attacks, high blood pressure, being sick more often, psychosis and being extremely depressed. Don’t wait to get help if you have sleeping problems. I did and I regret it. Sleep is arguably too 3 most important things you can do for your brain and body.

[@janetbenedict1187]

Andrew! Thank you so very much! I am a Masters prepared nurse but I have learned so much in the last two weeks about supplements and hormones that unfortunately could be attributed to many of my health issues. All were suggested/prescribed by my PCP (MD). I have learned so much that could potentially help me. I am also interested in research and have already thought of so many research questions that I would love to delve into. Sometimes I am amazed that the general public doesn’t have more detrimental health effects from the mere idea that more equals greater benefit. I’m now planning on either discontinuing or drastically my own supplements. By the way, you should make sure your guests do not have to sit with the sun in their eyes. 😊 Thank you so much for the knowledge! Keep it coming!🎉

[@0hThree0h]

Here I am listening to this podcast in the middle of the night instead of sleeping because this is just too interesting. Keep on the good work guys. Love it! :)

[@King-is7hr]

I been waking up many times thru the night with anxiety and not being able to sleep. Sucks cause these never been a problem .hope I can learn and take something of this podcast. God bless yall all