Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series

This is episode 5 of our 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 the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.

We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.

We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.

We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.

This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.

The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.

Access show notes, including referenced articles and additional resources: https://www.hubermanlab.com/episode/g...

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

Huberman Lab Social & Website
Instagram:   / hubermanlab  
Threads: https://www.threads.net/@hubermanlab
Twitter:   / hubermanlab  
Facebook:   / hubermanlab  
TikTok:   / hubermanlab  
LinkedIn:   / andrew-huberman  
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter

Dr. Matt 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

Timestamps
00:00:00 Sleep & Mental Health
00:01:09 Sponsors: Eight Sleep, LMNT & BetterHelp
00:05:14 Emotions & Sleep, Amygdala
00:17:27 Emotional Memory & Sleep
00:25:48 “Overnight Therapy” & REM Sleep, Noradrenaline
00:29:13 Sponsor: AG1
00:30:27 Sleep to “Remember & Forget”, Trauma; REM Sleep
00:38:27 Hinge Analogy; Motivation, Impulsivity & Addiction
00:47:08 Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
00:56:18 Sponsor: InsideTracker
00:57:23 Post-Traumatic Stress Disorder (PTSD) & REM Sleep
01:06:53 Noradrenaline & REM Sleep, PTSD & Prazosin
01:09:40 Addiction, Non-Sleep Deep Rest (NSDR); Liminal States
01:16:46 Anxiety & Sleep, Mood vs. Emotions
01:23:50 Deep Non-REM Sleep & Anxiety, Sleep Quality
01:28:51 Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol
01:34:56 Suicidality & Sleep, Pattern Recognition; Nightmares
01:46:21 Depression, Anxiety & Time Context
01:51:24 Depression, Too Much Sleep?; REM Changes & Antidepressants
01:57:37 Sleep Deprivation & Depression
02:01:34 Tool: Circadian Misalignment & Mental Health, Chronotype
02:04:05 Tools: Daytime Light & Nighttime Darkness; “Junk Light”
02:13:04 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #Health #Sleep

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer