Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series

This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.

We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.

Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.

We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.

This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.

The next episode in this special series explores the relationship between sleep, memory, and creativity.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://wakingup.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Momentous: https://livemomentous.com/huberman

Dr. Matthew Walker
Website: https://www.sleepdiplomat.com
Podcast: https://www.sleepdiplomat.com/podcast
"Why We Sleep": https://amzn.to/4a9Tyyl
Academic profile: https://bit.ly/3UK2Ags
X:   / sleepdiplomat  
Instagram:   / drmattwalker  
LinkedIn:   / sleepdiplomat  
MasterClass: https://bit.ly/3U4iEYI

Articles
In short photoperiods, human sleep is biphasic: https://bit.ly/3Ugrt2N
Sleep-Dependent Facilitation of Episodic Memory Details: https://bit.ly/4aOYlFy
A Role for REM Sleep in Recalibrating the Sensitivity of the Human Brain to Specific Emotions: https://bit.ly/3xC8mYa
Sleep, alcohol, and caffeine in financial traders: https://bit.ly/44iI7Cx
The alerting effects of caffeine, bright light and face washing after a short daytime nap: https://bit.ly/3VWUbaj
Adverse impact of polyphasic sleep patterns in humans: Report of the National Sleep Foundation sleep timing and variability consensus panel: https://bit.ly/4aOYp8g
Sleep deficiency and motor vehicle crash risk in the general population: a prospective cohort study: https://bit.ly/4aAgvuU

Other Resources
Crew Factors in Flight Operations IX: Effects of Planned Cockpit Rest on Crew Performance and Alertness in Long-Haul Operations (NASA Technical Memorandum): https://go.nasa.gov/3xC8bfs
The Matt Walker Podcast: Insomnia Series: https://bit.ly/3W1d5fZ
Polyphasic Sleep Community: https://bit.ly/3VZdSy8
Dymaxion Sleep (TIME Magazine): https://bit.ly/43YfJW5
Acute Sleep Deprivation and Risk of Motor Vehicle Crash Involvement (AAA): https://bit.ly/3W1iFzh

Huberman Lab Episodes Mentioned
Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others‍:    • Jocko Willink: How to Become Resilien...  
Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs (Episode 1):    • Dr. Matt: The Biology of Sleep & Your...  
Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep (Episode 2):    • Dr. Matt Walker: Protocols to Improve...  

People Mentioned
Howard Roffwarg: sleep researcher pioneer: https://bit.ly/49DtkTW
Michael Pollan: author and journalist: https://bit.ly/3W2Nqnk
David Dinges: professor of psychiatry, University of Pennsylvania: https://bit.ly/3WkljAn
Mark Rosekind: NASA expert: https://bit.ly/3vUp70a

Timestamps
00:00:00 Sleep Structure
00:01:29 Sponsors: BetterHelp, LMNT & Waking Up
00:05:42 Sleep Phases & Lifespan
00:11:58 Sleep Stages & Lifespan, Sleep Paralysis & Animals
00:20:19 Adults & Biphasic Sleep, Modern Society
00:25:14 Chronotype, Circadian Rhythms & Biological Flexibility
00:29:07 Genetics & Chronotype
00:31:42 Sponsor: AG1
00:32:55 Biphasic Sleep, Adults; Body Position & Sleepiness
00:40:09 Naps, Positive Benefits, Nighttime Insomnia
00:49:38 Tool: Optimal Nap: Duration & Timing; Grogginess
00:58:15 Nap Capacity, “Liminal” States & NSDR
01:07:37 NASA Nap Culture, Power Naps
01:11:49 Sponsor: Eight Sleep
01:12:50 Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol
01:18:57 Avoiding Naps: Insomnia, Aging & Sleep Quality Decline
01:28:20 Caffeine, “Nappuccino”; Hot Drinks
01:38:28 Adenosine Clearance, Sleep
01:43:10 Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality
01:49:06 Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol
01:56:54 Tool: Nap “Enhancements”, Caffeine, Light & Face Washing
02:04:33 Polyphasic Sleep, Adverse Effects
02:12:43 Sleep Deprivation & Car Crashes; Polyphasic Sleep
02:16:49 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #Science #Sleep

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