Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series
April 17, 2024
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2:18:59Now PlayingDr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series
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as posted by the channelThis 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.
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Eight Sleep
Dr. Matthew Walker
"Why We Sleep"
Academic profile
MasterClass
Articles
In short photoperiods, human sleep is biphasic
SleepDependent Facilitation of Episodic Memory Details
A Role for REM Sleep in Recalibrating the Sensitivity of the Human Brain to Specific Emotions
Sleep, alcohol, and caffeine in financial traders
The alerting effects of caffeine, bright light and face washing after a short daytime nap
Adverse impact of polyphasic sleep patterns in humansReport of the National Sleep Foundation sleep timing and variability consensus panel
Sleep deficiency and motor vehicle crash risk in the general populationa prospective cohort study
Other Resources
Crew Factors in Flight Operations IXEffects of Planned Cockpit Rest on Crew Performance and Alertness in LongHaul Operations (NASA Technical Memorandum)
The Matt Walker PodcastInsomnia Series
Polyphasic Sleep Community
Dymaxion Sleep (TIME Magazine)
Acute Sleep Deprivation and Risk of Motor Vehicle Crash Involvement (AAA)
Huberman Lab Episodes Mentioned
Jocko WillinkHow to Become Resilient, Forge Your Identity & Lead Others
Guest Series | Dr. Matthew WalkerThe Biology of Sleep & Your Unique Sleep Needs (Episode 1)
Guest Series | Dr. Matthew WalkerProtocols to Improve Your Sleep (Episode 2)
People Mentioned
Howard Roffwargsleep researcher pioneer
Michael Pollanauthor and journalist
David Dingesprofessor of psychiatry, University of Pennsylvania
Mark RosekindNASA expert
Timestamps
#HubermanLab #Science #Sleep
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