Matthew Walker now looks like a badass sleep Elf.

Matt’s use of language is absolutely beautiful. Everything he says is as well spoken and composed as any audiobook I’ve listened to. Bravo! 🧠

An episode on skin and particularly how skin health relates to gut health and other tissues/organs would be amazing!

This podcast being free, with all the practical and theoretical knowledge it provides, is something anti-establishment. Thank you for all the work.

*Watching whole podcast while in bed with the lights off on a phone at 2am*: Man this guy is spot on about all this sleep stuff

Dr. Walker’s giggle and excitement about sleep is contagious. I love listening to people speak so passionately ❤

Matt's cadence and accent make absorbing his knowledge and information effortless. He's a true gem.

Andrew Huberman and Mathew Walker - you're changing millions of human lives!

Don't sleep on this one. Matthew Walker and Andrew Huberman are a literal dream team.

Keep your head up bro. The moment your purpose was to help people and really benefit them in great ways, it was obvious that they would come for you. This is just their first move. But no worries your loyal students will not abandon you!!!

Andrew, I am a mental health nurse and I discovered your podcast about a year ago. Since then, I have been listening and relistening. Thank you for everything you do for your audience. I can't imagine how tough it is to be on the public eye. Your work is appreciated.

Dr. Huberman, Would love an episode on navigating sleep with a newborn.

Whaaaat?! A six part series?!! THIS IS INCREDIBLE! Matthew’s book legitimately changed my life and I can’t wait to see what info he has now to drop here with you! THANK YOU THANK YOU!!

I think Dr. Walker used to have a very successful career as a musician back in the '90s. He was so passionate about sleep research, though, that he faked his own death, took on a new identity, and now is teaching us all how to get better sleep ❤

01:33 🛌 Understanding the importance of sleep and its consequences when we lack quality or quantity. 06:52 🧠 Sleep is broadly categorized into two main types: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. 09:09 💤 The standard cycling architecture of sleep involves alternating between NREM and REM sleep approximately every 90 minutes. 13:32 🕰 The belief that waking up at the end of a 90-minute sleep cycle leads to increased alertness is false; it's more beneficial to prioritize total sleep duration. 14:57 🛌 If feeling like there's more sleep to be had, it's advisable to try going back to sleep, but not to spend too long awake in bed to avoid associating wakefulness with the bed. 17:05 🌙 Sleep continuity is crucial; if struggling to fall back asleep after waking up, it's better to get out of bed and engage in a relaxing activity until feeling sleepy again. 19:25 🧠 Descriptions of the different stages of sleep: Stage 1 is a shallow stage, Stage 2 involves sleep spindles, while deeper stages feature slower brain wave activity. 21:42 🧠 Brain activity slows down as we transition into lighter stages of sleep, leading to beautiful bursts of sleep spindles. 23:05 🌊 Deep slow wave sleep is characterized by large, powerful brain waves, similar to epic waves in the ocean. 25:27 🛌 Deep slow wave sleep and sleep spindles communicate a message to the body's nervous system to calm down, leading to a shift to the parasympathetic state. 28:28 ⚖ Deep sleep helps regulate blood pressure, boosts immune function, and controls blood sugar levels, critical for overall health. 33:43 🧠 Deep sleep is crucial for cleansing the brain of toxic proteins linked to Alzheimer's disease, highlighting its importance for cognitive health. 35:24 🛏 Stage one sleep is characterized by slow rolling eye movements and hypnagogic jerks, indicating the transition from wakefulness to sleep. 42:46 💤 REM sleep induces muscle atonia, causing complete muscle paralysis, which explains the sensation of flying or floating in dreams. 44:24 💤 During REM sleep, your body is paralyzed to ensure safe dreaming, preventing you from acting out dreams that could cause harm. 45:30 🧠 REM sleep is characterized by intense brain activity, with some parts of the brain being up to 30% more active compared to when awake, particularly emotional brain centers. 47:35 🛌 Muscle paralysis during REM sleep may lead to experiences like flying dreams or sensations of falling, as well as common experiences like feeling teeth falling out or forgetting clothes. 50:21 🌡 Dropping body and brain temperature slightly is essential for falling and staying asleep, with the body's ability to dissipate heat being superior when lying down compared to standing or sitting. 54:16 🛏 Avoiding sleeping on your back can help reduce snoring and sleep apnea, as gravity can cause airway collapse, hindering breathing. 56:16 🐶 Yawning is contagious across species due to the mirror neuron system, possibly serving as a mechanism for enacting cooperative group behavior. 01:03:04 🥶 Yawning may serve the purpose of cooling the brain, as inhaling cooler air leads to a modest drop in brain temperature, potentially helping to induce sleep. 01:08:20 🛏 Afternoon sleepiness can be explained by a combination of higher frequency sleep zones and postprandial drops in brain alertness, accompanied by a feeling of warmth. 01:10:40 💤 Sleep serves vital functions despite its apparent vulnerability in evolutionary terms, impacting areas like mood, memory, stress response, and immunity. 01:14:00 ⚕ Sleep deprivation can significantly affect hormonal systems, reproductive health, and immune function, even after just a single night of poor sleep. 01:18:45 ❤ Insufficient sleep is associated with increased cardiovascular disease risk, with studies showing higher heart attack rates following sleep changes like daylight savings time shifts. 01:21:18 🧬 Sleep deprivation can impact gene activity, affecting immune function, promoting tumors, chronic inflammation, and cellular stress, highlighting its pervasive influence on overall health. 01:28:06 🧠 Good sleep enhances learning and memory consolidation, facilitating the absorption, retention, and integration of new information, leading to improved problem-solving abilities. 01:30:51 🧠 Sleep enhances associative networks in the brain, aiding in understanding and wisdom formation. 01:32:02 🌬 Sleep acts as an emotional reset, soothing troubled feelings and healing emotional wounds. 01:33:23 🍽 Sufficient sleep regulates appetite hormones, reducing cravings and promoting better food choices. 01:36:11 💡 Lack of sleep leads to cravings for unhealthy foods, while good sleep promotes healthier food choices. 01:39:25 🧠 Sleep deprivation affects brain regions associated with food choices, leading to a preference for unhealthy foods. 01:41:42 😴 People aim to improve sleep primarily for mood enhancement and weight management. 01:45:46 📸 Lack of sleep reflects in facial appearance, with sleep-deprived individuals perceived as less attractive and healthier. 01:50:12 ⏰ Sleep quality is determined by quantity, continuity, efficiency, regularity, and timing, forming the "QQRT" framework. 01:53:35 💤 Quality of deep sleep varies in electrical qualities, impacting its effectiveness. 01:54:30 📏 Sleep regularity and quality are as important as sleep quantity for overall health. 01:57:18 ⏰ Regularity in sleep timing, going to bed and waking up consistently, is crucial for health and mortality risk reduction. 02:02:29 🕒 Chronotype, whether you're a morning or evening person, affects sleep timing preferences and impacts overall sleep quality. 02:13:44 🔄 Understanding and aligning sleep timing with one's natural chronotype is essential for optimal sleep quality and duration. 02:16:43 ⏰ The timing of sleep matters according to chronotypes; evening types struggle to fall asleep if forced to sleep early. 02:17:24 🔄 Sleeping out of sync with your chronotype can lead to sleep difficulties and health issues. 02:18:32 💤 Building a sleep schedule aligning with your chronotype is crucial for quality sleep and health. 02:21:34 ⏰ Feeling refreshed upon waking and not needing an alarm clock to wake up are signs of sufficient sleep. 02:24:41 🚗 Sleep inertia, a period of grogginess after waking, is common and natural for many people. 02:25:35 😴 Lack of sleep awareness is common; people may feel subjectively fine but perform poorly due to sleep deprivation. 02:26:17 🌑 Microsleeps, brief periods of unintentional sleep, can occur due to sleep deprivation. 02:27:07 ✔ Feeling refreshed and restored by sleep is a key metric for evaluating sleep quality. 02:28:56 ⏰ Sleep inertia and post-lunch dips may not always indicate poor sleep quality; excessive daytime sleepiness is a more concerning sign. 02:32:07 📈 Human physiology and performance peak around midday, aligned with the circadian rhythm. 02:34:51 ⏰ Circadian rhythm and sleep pressure (adenosine buildup) are the main factors determining sleep-wake cycles. 02:37:33 🛌 Adenosine buildup signals sleepiness, reaching its peak after several hours of wakefulness. 02:38:55 🔄 Circadian rhythm and sleep pressure align to regulate sleep-wake cycles independently. 02:39:38 💤 Sleep onset occurs when circadian rhythm dips and adenosine levels peak. 02:42:08 🌗 Circadian rhythm regulates wakefulness despite adenosine accumulation during sleep deprivation. 02:43:02 🧠 Adenosine clearance occurs during deep non-REM sleep, facilitated by reduced brain metabolism. 02:46:33 🛏 Growth hormone release is primarily sleep-dependent, influenced by both nighttime and sleep quality. 02:47:58 💡 Consistent sleep timing optimizes growth hormone release, emphasizing the importance of regular sleep schedules. 02:51:29 ⏰ Cortisol levels drop during deep sleep, helping to manage stress and promote relaxation. 02:54:59 🌅 Cortisol, core body temperature, and circadian rhythm peak in the morning, preparing the body for wakefulness.

I about cried hearing about the chronotypes. Its taken years for me to undo much of the shame of being a extreme evening type, it still shows up. So validating to hear an expert say its really a thing. Thank you 💛

My mother took naps most every day. Loved her sleep. She could sleep 8 to 10 hrs a day. She lived to be 99.

As a person who witnessed my father experience decades of sleep apnoa, which eventually led to heart failure & his frontotemporal dementia, i find the subject of sleep duration & quality fascinating & potentially life changing so i'll be watching every episode.

Matt Walkers TED talks from a few years ago completely transformed my life. Not only that, but my child (who is 13 now) began to embrace the importance of sleep as a memory and developmental tool after I was able to tell her how it works. She sleeps a lot and loves it. And at the same time I’m able to recognize it’s not laziness, it’s contributing to her lifelong success. Thanks Doc! You’re the man.

Dr. Huberman is the greatest science communicator of our age.

The problem with me is the more effort I put into failing asleep the less sleep I get. After wasting my time trying unsuccessfully to sleep, I just give up, sleep or don't sleep, I don't care. And only then, when I stop caring, sleep comes to me. A true story. Anyway, I would like Professor Walker explanation of the decline in the ability to sleep by age. Thank you.

Anyone who can talk in such an engaging way about sleep for nearly 3 hours, whilst casually throwing out lord of the rings references....he gets my vote! Love him!

Dear Dr Sleep, you are a pleasant person to listen to. Your enthusiasm and refined manners allow me to listen to you for hours without dozing off. 😊 I was greatly enriched by learning about the effects of alcohol on sleep. Although I only allow myself a glass of red wine from time to time, I have decided to stop. Thanks to your expertise and your talent for transmitting your knowledge to a large public , You allow the uninitiated to understand complex mechanisms in simple terms without giving in to simplification! Thank you for respecting us and making us more aware, more intelligent, healthier and more autonomous. 🙏 I can’t wait to listen to the next episode .

gonna stay up late watching the episode

I love how passionate your guests are about what they do. This is exactly how it should be. Thank you for sharing this incredibly valuable information with us.

Watched several videos with Matthew Walker and it is great to see him here again with Dr. Huberman. Let me just say that I am forever grateful to learn so much and make vital changes in my sleep habits and I am now harnessing the benefits of optimal sleep. These kinds of information should be learned and understood by everyone. It will change your life for the better.

Walker is a real treat. Someone who is the ultimate SME, has passion and enthusiasm in sharing it to the masses and has the voice, cadence and articulation of a world class audiobook narrator. If only there was an equivalent of him in every field 🔥

Love Matthew Walker episodes. He has such a great way of articulating topics and is just a fascinating listen.

Utterly fascinating. Dr Walker is so enthusiastic about sleep, as we all should be. We all do it; if we can't it causes misery; how can we not be interested in getting the best sleep we can. Thank you Dr Huberman, your podcasts are brilliant and Dr Walker is a star.

30 minutes into a video, this is going to be most life changing video for all of us struggling with sleep.

This will be the best ever series on the internet made about sleep.

Your previous advice on sleep already transformed my life. Cant wait to see what changes this series brings!

The first episode with Matt has nothing but changed my life: mood elevated, energy levels up and for the first time in my life I wasn't anxious to go to bed at night, as before it was a struggle to fall into sleep every night again. Very grateful. And keep going Dr Huberman 💪

I didn’t realise just how much more i could enjoy the sheer passion + romance Dr Walker shares around our sleep capacity to improve every aspect of our body, mind + spirit.

Huberman is right. Hearing Walker put out the warning on sleep on the Joe Rogan Podcast dramatically helped my health and my family's.

I would really love it if we learn how lack of sleep for new parents impacts their health - and what to do about it. I did not get a full night's sleep for more that a year and a half, and see a lot of impact on my mental and physical well being.

Love the guest series and am soooo excited that there’s a 6 episode series on sleep!! ❤ I’m always sacrificing sleep even though I know (on the surface level) that it’s important. I already know that this series will provide me with much more detailed knowledge and protocols to change my sleep to improve my QOL! Thank you Dr. Huberman always for your content. My life has changed for the better thanks to the knowledge you’ve been sharing.

Dr walker is my favorite person you have ever had on your podcast. Thank you.

It is my great hope that Dr. H and Dr. Walker cover the following: #1. What to do when nightly Hot Flashes interfere with Sleep (Menopause) #2. Best practices when it is impossible to have consistent sleep habits every night, due to personal/professional responsibilities #3. Tips to counter negative affects of sleep deprivation

¡Hola Profe! Dr. Walker's book "Why we sleep" and Your episodes of sleep changed and improved a lot of lives. We are forever grateful for that to both of You. I am really looking forward to the rest of the series. Thank You for all Your hard work and care for all of us.

Haven’t finished listening to this episode and already like it so much. Thank you Dr.Huberman and Dr.Walker ❤.

I'm definitely a morning person! Getting super sleepy and it's only 5:15. Love this more than words could describe. I just moved up my dinner reservations thanks to you. I really love going to bed early and popping up early. Love, love this episode!! Now I have a thousand questions instead of 10.... 😅❤❤❤

Not one, but two perfect calming voices to fall asleep to 🤭 You both helped me change my terrible life-long sleep patterns. I’m so grateful for your work!

After a long night of not being able to sleep, I clicked on this immediately. Awesome, thank you.

DR Matt Walker is looking Awesome

Thank you for sharing your wisdom with your amazing guests, Dr. Huberman! Regardless of the increasingly vicious hit pieces and slander campaigns by the mainstream media against you, we believe in you and your generous commitment to sharing knowledge of science. You are a blessing to humanity! Stay strong!!

Love listening to someone talk about what they are passionate about!

I was just thinking today about revisiting Dr. Walker's sleep episode, since I'm having big big difficulties with sleeping. And now this?? Like a gift from above. ❤

I usually only listen to podcast versions, so had missed Professor Walker’s mutation into Legolas! Jokes aside, this Guest series is one of the things I’ve been waiting the most these past months, ever since you announced it. I can’t wait for the other episodes! Thanks to both of you for being such amazing and inspiring human beings!

I love the way Dr.Walker lectures. It’s so engaging. It is clear he is very passionate about the area of his expertise.

Huberman has helped to change my life. But if one person has changed my life in a huge way, it’s Matt Walker. Getting my sleep right just let everything else click into place. Pairing it with Huberman’s morning sunlight and exercise protocols just helped my life and sleep more. The real dream team here!!

The dynamic Duo we didn't know we needed ❤

This is giving me peace about when I sleep. 12:30 am feels perfect. And waking up around 8:30-9 is wonderful. I feel no need to push it earlier and this makes me feel good about not worrying about doing that! And since I’m a musician, this is perfect 😊

Wow, this explains the struggles of the last 15 months! My work mandated return to office, requiring a shift in my sleep schedule to allow for commuting, and I am still trying to adjust. The last year has been hell feeling fatigued and stressed and seeing it affect my health and many other aspects of my life negatively. Time to find a position that works with and not against my chronotype!

Is it true that watching TV induces a “sleep like “ brain state , not as a substitute for sleep obviously but wondering if it is beneficial for relaxation and possibly a first step towards falling asleep. I’m looking forward to the next 5 episodes of this series. Dr Matt Walker is a joy to listen to and learn from, thank you Dr Huberman !!

Absolutely best 3 hours I spent today. I look forward to the coming series! Thank you.

Love you two incredibly brilliant and so humble gentlemen. So appreciative of all your help. There are many podcasts out there, but you both stand out from the others for your integrity, wisdom, and the great respect and kindness you show your audience and each other. I just also occurred to me that you also help us be the best we can be with joy rather than making everything so arduous and stressful.

The passion & breakdown of knowledge in this episode was sooooo helpful. So grateful for this podcast. Makes me feel normal

Dr. Walker is one of my all time favorite guests on THE podcast. He is such a down to earth and mellow guy, with a phenomenal way of explaining things, just like Andrew in a sense. The combo is amazing! I'm overly excited that there will be 6 episodes on this! Can't wait to hear it all!

The man, the myth, the legend Mr Rovolver himself. Smith and wessen, Dr Andrew "Chad" Huberman. My hero!

Last night I listened to Huberman's Yoga Nidra and I fell asleep immediately. I had a deep sleep and today my energy level is on a whole new level.

I absolutely agree with you, Andrew on Matt having educated many of us on the importance of sleep 😴. I used to be on the side of ´I’ll sleep when I’ll die’ but since I’ve read Matt’s book, I’ve totally change my mind and sleep as much as I can. Thanks to Matt !

100% agree that Matthew Walker's info is way more informative than it is scary. I caught a Huberman pod cast with Matthew Walker a while back. Decided to read his book. Then just recently purchased the 8sleep mattress cover. Please, please, please do an episode on sleep for rotating shift workers. And no sugar coating it, lol. My coworkers are so tired of hearing me talk about the importance of sleep, but most average, about 5 hours per night. So the more I learn from yall..... the more they get to hear. Lol Thanks for ALL the info you have given on so many topics! You are much appreciated, sir.

Thank you for having Mr Walker on. He knows his stuff and has a wonderful book that I highly recommend for sleep. I've reread it about 4 times!

Amazing episode, such a fantastic chemistry between Dr. Huberman & Dr. Walker. Love the Dr. Walkers enthusiasm about what he is teaching us, amazing duo. Can't thank you guys enough. We love your work. ❤

I can not wait to listen to this entire series. You have already helped my sleep so much just by getting that morning sun in my eyes and delaying my caffeine intake!

Happy to see Dr. Walker back! Sleep is an extremely interesting topic

Amazing how we can get educated by two absolute top scientists on sleep at zero cost! Thank you both for sharing your knowledge

Gosh Dr Matthew Walker is fascinating & what an enthusiastic & effective communicator. This has been of such huge benefit to me, a longtime insomniac, in understanding what happens, why it happens & the reasons it's important for so many functions. It's motivated me to put more effort into developing better sleep habits.

Dr. Walker's explanation of Timing and Chronotypes was an immense revelation for me as an extreme evening person forced to live as you daywalkers do. For people in a situation where they cannot adhere to their natural sleep schedule, what mitigations can be done to either reduce the negative effects of such, or at least manage them? Loving the podcasts; excited to listen to the remaining five parts when they come out. Thank you.

Is that possible? I can't believe my eyes. Fastest I've clicked on a video today! Dr. Matthew Walker, what a treat. Thank you Dr. Huberman. Thank you very much.

Can you please make the next episode about Anhedonia and it's possible treatments without medication? Thank you very much for your invaluable work !

55 minutes into the video, This video is getting more deeper and excited as we go deeper into the video.

If ever there is a list of GOAT ambassadors of human health sciences and medicine then Matt will be in the top 10. Love the British humor.

Proper sleep clearly improves hair growth😅

I’d love to see Jonathan Haidt on a podcast, I’ve just dug into his recently published book on social media and smartphones’ impact on youth. Would make a nice conversation!

I agree with Matt, he has made so much progress and clearly listened to critics. Good job!

What an amazing episode this was, we are so lucky to have free access to this information! Thank you for everything you do, Dr. Huberman! We love you ❤

Hi Andrew! I love science and science-based tools for everyday life! Thanks for bringing this much needed education to the masses. Your continued effort and dedication to the quality of your work is so appreciated!

Love you Dr.Huberman!

This episode solved some very deep profound problems that I have had my entire life. Thank you.

An absolute delight listening to Dr. Walker

I can't believe we get to look forward to more episodes. 😁This information is so valuable thank youuu

This man is gem to humankind. I always wish you the good health forever. We need you ❤

Actually I enjoyed the TED talk and the fact that it was "direct" turned me so good from the very same day! So thank you Matt!

At 2 minutes in, I know this will be my favourite series of all times.

Andrew. I'm a 55 year old RN and have been listening to you for many years. You've taught me a lot. Recently, I've read some negative criticism regarding you. I wanted to say they are jealous. Please carry on and continue bringing us the most up to date sience, evidence based research, and know that many more appreciate you than the naysayers who don't. Carry on.

A series worth watching for everyone!! Good job and thank you.

You have become one of my leading authorities on health, well being and empowerment. Thank you for your generous work. It more than likely prevented me from some very serious health issues. Bless!

Thank you so much! This is so eye opening, I cannot wait for the rest of this series. Thank you both for all that you do to enlighten us!

absolutely love that feeling of falling down the sky when falling asleep. It's fun :)

Sleeping well tonight knowing that Huberman is a baller.

Such a great video, and one of the most important topics. I have always known how important sleep was, but am blown away to all the functions Matthew has given. I seem to be getting enough sleep, but recently wake up at least three times. Sometime I can fall asleep again right away, other times a couple hours . His information makes me think I need to try to fix this . I do use your non sleep deep rest video before a yoga nidra video. I sometimes will play your non sleep deep rest video while in bed before I watch something . I find this will relax me enough that I usually don’t stay awake to finish watching my movie or whatever I am watching . My issue is I fall asleep for 3-4 hrs then the wakeful times begin. Thank you for sharing and doing this sleep series.

Thank you for doing what you do. I'm a former trainer who fell into addiction, and your podcast on alcohol was a game changer. It was the only thing to pull me out of my slump, and get me back to helping others.

There is an impressive improvement in the quality of the podcasts. Good job

As someone who's been struggling with sleep for decades.. disrupted sleep patterns, difficulty falling asleep, staying asleep and a long span (8+ years) of inverted day/night cycle, I greatly welcome this kind of information. Thanks guys

How timely! I finished listening on my drive home late last night from Indy to MI and got to the part about how going to bed after our normal bedtime messes with the next day's alertness/performance. Absolutely true. My chronotype is morning and I am lucky that my sleep schedule and work schedule are aligned well. Looking forward to tomorrow's part 2 of the series.

Amazing information about sleep and dreams. I've been a vivid dreamer my entire life, I remember them detail by detail and with this info I am much more curious about dreams.

Wow. Dr. Walker has changed a lot. And I do not refer to the hair. Great work. Thank you so much.

Thanks Andrew 🙏 Your private life is just that... Yours, private and life, nobody who follows you really cares about all that stuff so thankyou for continuing to drop amazing content like this in spite of all the drama. Your getting huge dude, thats why theyre targetting you. That and the fact your helping millions get healthier and happier without charging a penny... Tends to rub certain groups the wrong way ive found. Keep doing what your doing my friend, your work is so vital to so many