Thanks to this series, I’ve become an expert at sleep! I can do it with my eyes closed.

Can I just comment on how fantastic it is to have not only the knowledge but also the rich vocabulary that goes with this talk, its truly very engaging

06:14 🛌 Different types of sleep exist across the lifespan, from highly polyphasic in infancy to more monophasic in adulthood. 16:46 🧠 REM sleep plays a crucial role in brain development, particularly in stimulating the growth of connections within the brain during infancy. 19:47 🔄 Sleep patterns stabilize around age five or six, with a consistent ratio of about 20% REM sleep to 80% non-REM sleep throughout adulthood. 22:04 🌞 Traditional societies and cultures may have different sleep patterns, including siesta-like naps and waking patterns determined by temperature rather than sunrise. 23:24 🌙 Sleep schedules vary based on chronotypes, with some people naturally inclined to sleep and wake earlier, while others prefer later sleep times. 25:13 🔄 Variability in sleep preferences across individuals reduces collective vulnerability, ensuring someone is always awake to monitor the environment. 29:11 🧬 Chronotypes, while influenced by genetics, can be modified by life circumstances and exposure to light. 33:00 ⏰ Biphasic sleep patterns include siesta-like naps and segmented sleep, with historical examples of first sleep and second sleep. 39:29 🛌 Body position affects sleepiness, with lying down facilitating thermal dissipation and core body temperature drop, promoting sleep onset. 42:02 📚 Napping can enhance learning and memory consolidation, with benefits observed in emotional regulation and cognitive function. 46:02 💤 Naps improve attention, focus, decision-making, and mood, but may reduce sleep pressure, potentially affecting nighttime sleep. 47:11 💤 Napping can release built-up sleepiness, but it's advised against for those with insomnia as it may hinder nighttime sleep quality. 48:46 🕒 Napping late in the day can reduce sleepiness before bedtime, akin to snacking before a meal, so it's recommended to avoid napping too close to bedtime. 53:20 🕑 Optimal nap duration for most people aiming for a quick reboot and improved alertness is around 20 minutes, as it provides benefits without causing sleep inertia or grogginess. 56:32 🌙 Longer naps offer more benefits, but they come with the tradeoff of potential sleep inertia, where one may feel worse initially upon waking. 57:27 🚫 Avoid napping too late in the day, generally recommended not to nap after 3:00 p.m., to prevent interference with nighttime sleep. 01:00:54 🤔 Napping isn't necessary for everyone, but if interested, mimicking nighttime conditions can increase the likelihood of a successful nap, focusing on factors like darkness, quiet, and comfort. 01:04:04 💭 Exploring alternative states of consciousness, like meditative or "linal" states, could offer benefits similar to napping, potentially involving local deep sleep in the brain. 01:08:23 🚀 NASA's research on napping showed significant boosts in alertness and productivity, leading to the adoption of "power naps" to enhance performance, particularly in astronauts and pilots. 01:10:49 🛫 Prophylactic napping, or "power naps," was a term coined for optimal nap placement during long-haul flights, suggesting early napping sustains alertness throughout the flight. 01:13:35 🧘‍♂ Yoga Nidra, or "yoga sleep," offers mental and physical restoration through relaxation, but misconceptions exist. "Non-sleep deep rest" protocols maintain Yoga Nidra benefits without mystical elements. 01:15:46 🌙 Late-day naps can disrupt nighttime sleep, leading to fragmented sleep and difficulty falling back asleep after waking during the night. 01:19:23 ⏰ Insomnia sufferers are advised to avoid napping, as it can exacerbate nighttime sleep struggles, worsening sleep quality and perpetuating sleeplessness. 01:21:53 🛌 Older adults' daytime napping habits can reflect poor nighttime sleep quality, potentially indicating health risks and higher mortality rates rather than being a direct cause. 01:29:24 ☕ Caffeine functions as an adenosine antagonist, blocking adenosine receptors in the brain to mitigate sleepiness temporarily, explaining the concept of a "caffeine nap" or "nappuccino." 01:32:39 ☕ Caffeine's initial boost after consumption within the first few minutes is not due to its effects but rather the temperature of the drink, usually warm, which contributes to an immediate sensation of alertness. 01:35:51 🕒 Structuring naps strategically around caffeine intake can mitigate sleep inertia, creating what's known as a "caffeine nap" or "nappuccino." Consuming caffeine just before a nap allows its effects to coincide with waking up, providing a dual benefit. 01:41:24 💤 Adenosine clearance primarily occurs during deep non-REM sleep when the brain is less metabolically active. Other activities like exercise or exposure to light may not directly affect adenosine levels but can promote alertness through different mechanisms. 01:43:26 🌅 Delaying caffeine intake by 90 to 120 minutes after waking can help offset the afternoon crash and potentially improve sleep quality by avoiding interference with adenosine clearance and allowing for a clearer assessment of sleep restoration upon waking. 01:55:00 ☕ Caffeine and alcohol use can form a cycle of dependency affecting sleep, with caffeine as an upper in the morning and alcohol as a downer at night. 01:55:37 💤 Moderate caffeine intake by not exceeding three cups of coffee per day and being mindful of sensitivity, adjusting timing accordingly. 01:57:03 🛌 Various nap types, including caffeine naps, offer benefits, with additional potential from combinations like nap plus cold face washing or bright light exposure. 02:01:50 🔄 Polyphasic sleep, popularized by biohacking, involves splitting sleep into multiple phases within a 24-hour period but lacks scientific support for health benefits and may have negative consequences. 02:09:53 ⚠ Polyphasic sleep schedules, historically traced to 1943, pose risks including decreased total sleep, poor sleep quality, reduced REM sleep, and impaired cognition and health, with potential safety concerns like increased risk of accidents.

Matt Walker’s elfish new look is a better Elrond than Amazon’s Prime Elrond!

Dr Walker’s fabulous voice could easily put one to sleep, he needs to be a voice on a meditation or sleep app ❤ this has all been SO very helpful.

Matt Walker is so cheerful and enthusiastic, its infectious

Need a podcast about overnight shift workers best protocol to be as healthy as possible workout routine nutrition how to stay awake and alert through the shift etc

Throughout this guest series it is clear that temperature and temperature regulation have profound importance for our physiology. This is certainly the first time i've heard it come up again and again. Maybe a podcast on thermoregulation and/or dysregulation would be good.

Matt’s voice is all I need to fall asleep. I even avoid listening to his wonderful explanations while having my morning coffee. His voice is so comforting.

Really appreciate this episode, Mathew finally addressed the issue with elderly and insomnia community. It’s the best and the most clear explanation of sleep deprivation & insomnia episodes ever. Thank you Andrew for doing this podcast.

Great to see university professors telling the public about advances in science, and focusing on public outreach and engagement. 👍 Public engagement with research is a two-way process with the goal of generating mutual benefit between the public and researchers and ultimately enhancing the quality or impact of research.

Dr. Matt Surfer in da lab 🌊😎

Man I'm loving this series

"I'm excited every time for the new episodes of you two, like when I was a little kid waiting for Dragonball on TV."

I really appreciate having all this current valuable thinking on sleep in one place. Thank you!

Your podcast, literally change my life, some podcast that are 3-2 hours long, I watched them multiple times. Your explanation is very clear sir. I always amaze to every podcast I hear. It feels like you accompany me walking. I listen to them while taking my walk outside. You provide all the information for me, so I don’t really need to waste more time, looking them out myself. THANK YOU

I’ve been loving your show since the beginning and this series is so freaking awesome. Andrew, Thanks for just being you & God Bless You My Friend.

I love you both and appreciate how generous you are to share your knowledge with us. I'll put this series in my list of "must listen". thank you, from San Diego

I wake up every day at 4am and try to take a 20-minute nap around 2pm. The data aligns!!!! Thank you for all the help 🙏

I love how legitimately excited Matt became when he was discussing nap-stacking 😂

In Spain, many people still take siestas in the summer when it's really hot, and work schedules switch from split shifts to continuous ones. For the rest of the year, the siesta is replaced by coffee and 2 hours of unproductive work.

Thank you for hosting this wonderful podcast. I have listened to everything on this sleep series. Dr. Matt reiterates the importance of QQRT, I want to know if regularity and timing is as important when the body has the flu, is injured, or ailing in some way? I always feel inclined to sleep as much as possible when I am injured or unwell. Thanks again, and keep up the great work!

This is an excellent subject for anyone interested in sleep and naps, as it is engaging and comprehensive with profound insights. I thoroughly enjoy the Huberman podcast and have gained a wealth of knowledge from it. It is a must-watch.

I grew up in Vietnam but moved to the US when I was a teenager. In Vietnam, around noon-ish, after lunch, everyone goes down for a nap, even the people working in offices. Most shops and businesses are closed down for naps. I told my mom that there's no such thing as naps for adults in the US, unless it's the weekend and you're extremely tired. She looks at me like I have 2 heads 😅

It’s been very helpful to absorbing the information that we are learning piece by piece in a series. I’ve been applying the knowledge each week. Currently sitting outside getting my morning sun drinking AG1 while I dive into this one, thanks!

Another great segment with Dr Walker, I have been using your sleep cycle suggestions for awhile. I added your NSDR video before a video entitled Deep Sleep Hypnosis . It has improved my sleep greatly I had always heard how important our sleep was in general , but this series has explained the specific benefits. I do limit my caffeine and times , and it does help. I find the nap information so interesting, most likely for myself I will try the NSDR method . Looking forward to the last two episodes, thank you for sharing .

The best host with the best guest 👏👏👏

Absolutely love this series, thanks Doc 👊😎

Loving this series! Thank you guys 😊

The whole SLEEP series has been enlightenng as the research continues I hope to learn more. Caffeine timing, when ingested, postponing it, limiting it based on sleep seems essential to our well being. But temperature needed to sleep and stay asleep has been the biggest eye opener for me. thank you.

This is incredible that we can get all this knowledge and wisdom for FREE, really grateful to both you! Would love to hear about relation of chamomile and sleep or quality of sleep to be exact. Again thanks for sharing all this and letting us sleep better

One thing I like about this guy is he never says "uh, um, like" etc.

It's so fascinating to listen to Dr. Walker because he's so passionate about the subject of sleep! You can tell he's truly enthusiastic about his field of study, and I absolutely love seeing that. BTW, an episode about how different species sleep would be very interesting!

❤ loved this! Amazingly helpful information. Thanks to both of you🥰

This episode sounds incredibly informative and timely, especially given the growing interest in sleep health and wellness. Understanding the science behind our sleep patterns and how to optimize them can truly transform our daily lives. Looking forward to tuning in and learning more! 💤

It was great to learn from him. Thank you

Sleep is one of the vital aspects of human life. I have many clients who have always had issues in this area. Sleep, alongside being a physical matter, is often accompanied by psychological challenges in many cases. Thank you for your program; it had some new and helpful insights.

Thank you for this series. I leave for work at 3am and start my work day at 4am. I've always had a hard time sleeping and usually don't fall asleep until 9:30pm/10ish and my schedule been like this for about 17 years 😬. I will try some of these techniques 🤞

Loving this series!

We need a segment on menopause and sleeping. Thanks!

Thank you for this interesting series! I'm learning so much, it's really great! 😊 I have some "anecdata" on this first and second sleep thing: when I exert myself physically beyond my normal level, I fall asleep several hours earlier than usual, but wake up again after about 3-4 hours, feeling quite refreshed. Then, I stay awake for a few hours before getting sleepy again and falling back asleep. The next morning, I wake up at my usual time and feel no different than on any other morning. To me, that feels a lot like first and second sleep.

l am enjoying this series a lot. Thanks to these two legends.

😂Thank you both again!! I listened to all the information and suggestions earlier yesterday morning, and have been implementing them (the cold water vs warm water on face and palms was a huge help too, because others in the same field have been telling me to splash cold water on my face all the time, not explaining the timing differences that Dr. Walker explained so thoroughly, and it helps me understand why I was wide awake after splashing the wrong temperature of water on my face at night and couldn't sleep, you have no idea how much you and your team and explanations are appreciated!!) Both of you and your teams are all amazing!!❤❤ I slept from 10pm to 5 am, only awakening once at 3am; fell right back to sleep. yay!!!

Very helpful. In single mothers , full time student& work and trying to figure it out comfortably

Incredible episode! Thank you both ❤

¡Hola Profe!As a "novice napper",I thank You.Definitely going to try "cold face,cold hands method".Thank You for Your hard work and care for all us.

One of the greatest conversations

1. I'm a wellness coach and while I do have access to academic research, would love to hear Dr. Huberman's and Dr. Matt Walker's advice on the following 2. I need to get up earlier than my usual wakeup time, what is the optimal protocol for this, maybe using a consumer sleep tracker? 3. What is the effect of NSDR, Hatha Yoga, Weight Training, Meditation on sleep? 4. Due to social (raising a family) or work commitments (international shifts etc) if one cannot get the prescribed 7-9 hours of sleep but say 6, what's the next best way to fulfill the gap? (Any specific methods in pt 3 also) 5. How to stop bad dreams , waking up from nightmares, waking up with a sweat? 6. If one doesn't have access to natural sunlight in one's room, how effective is home automation of Air-conditioning and Artificial lighting? (Devices can be turned on or off, intensity varied based on time and or consumer sleep trackers) 7. How accurate are consumer sleep trackers? Mobile phones kept next to you measure sleep stages with gyroscopic movement, smart watches additionally add pulse rate calculation as well? 8. Methods to stop snoring apart from surgical interventions. 9. If weight training is only possible in evening suggest a protocol to reduce cortisol at the time of falling asleep. 10. If I'm exposed to bright artificial lights in the evening / night, as in a home recording studio an optimal protocol to go back to sleep? 11. If I slep less the previous day and I'm feeling drowsy during normal waking hours and am unable to work etc should I take a nap, should I take a stimulant like coffee to keep me up till my normal bedtime? 12. Protocols for naps / power naps? Especially wrt to duration / sleep cycles. A bed may not be available at this time. 13. Olfactory (smell) protocols for good sleep. Don't thank us for our interest in science, thank you for improving millions of lives!

Thank you Andrew your service to us is invaluable.

This is such a great series. I'm hoping Dr. Matt will talk about the accuracy and efficacy of fitness trackers in regards to monitoting and improving sleep.

It's one of the best series on sleep. Please keep them coming 💪😴

I sleep once every two nights (~40 hours awake, ~8 hours sleep). What would this type of sleep schedule be called? The reason I maintain this schedule is that I find it easier to get work done at night when there are no distractions. While this schedule has been productive so far (I'm doing a PhD), I'm worried that it will eventually turn me into a psychotic maniac. Can anyone relate to a schedule like this? By the way, I have greatly enjoyed this guest series so far. Very fascinating!

Thank you very much for your series! Very helpful. Are you considering discussing the sleep pattern with the middle of the night awakenings and how to improve these?

Fabulously interesting! Thank you.

What an awakening discussion, loved it ❤.

I love this podcast so much !!!!

You make my life so easier. Can not thank you enough. Plus the process of delivery of knowledge by both of you is a real joy for eyes and ears, and brain. You are stalwarts of truth and generosity. Bravo! Щиро дякую! Слава Україні!

What a treat hearing you both! An amazing episode! I would love an episode about sleeping throughout the animal kingdom! I am reading An immense world, as suggested by Dr. Lisa Feldman Barrett. Wonderful!

Dr. Huberman, I greatly appreciate your work on neuroscience and sleep. Given your expertise, I’m seeking advice on managing sleep for firemen who often have challenging schedules. We typically work 24 hours on, followed by 24 hours off, repeating this cycle twice, and then taking either four or six days off. This schedule can make maintaining a regular sleep pattern difficult. Could you provide insights or recommendations on how to best manage and optimize sleep under such conditions? Specifically, are there any strategies for adapting our circadian rhythm or managing sleep debt effectively during our working days and recovery days?

Adding back in more carbs and less intense cardio improves my sleep.

Great breakdown of how naps can be beneficial for some people. Also thanks for the follow up on delaying coffee after waking up. I tried it and had no benefits and felt it only sacrificed an enjoyable way to start the day.

Literally made me fall asleep listening to this 😴

@Andrew what about the loonar effects on sleep? Thank you for your amazing podcast 🙏❤

Fantastic series, thank you both! I’m curious whether there is any negative impact of occasional napping for thise who cannot nap daily.

Finally i have been waiting for this episode

As someone struggling with sleep, especially during pregnancy and with small kids waking you during the night, it would be very interesting with an episode focusing on pregnancy/parenting sleep. It would also be very interesting with an episode focusing on sleep in psychiatric conditions (ADHD, autism etc.), which at least to me appears to be an unrecognized topic (i.e., sleep issues in these conditions).

Great discussions here. It has been over 31 years since I last heard of the C60 "Buckminsterfullerene".

Thank you for this whole series! I’m wondering if you could do an episode to talk about the importance of breathing in fresh air, have proper air circulation/ventilation in the room, and its effect on our brain function? I’m always curious on this topic because I know people who get headaches from not having enough air ventilation, but I feel like there aren’t enough studies online.

It was definitely interesting to learn about caffeine's connection to adenosine receptors because half the time drinking coffee makes me even more sleepy.

Andrew, I love you no matter what the negative people say about your personal life. They should all mine their business. You are amazing and I love everything you do to help everyone.❤

To sleep well, turn out the lights at night. Exercise plenty every day. Don't take pills or anything else that destroys your body's own natural sleeping ability.

Dr Huberman I’ve listened to everything you have said about fibromyalgia, so far. Do you think you will ever have a podcast more dedicated to it?

I have no problems with sleep, yet I want to create some so as to be able to listen to this podcast.

Very interesting. I've noticed that even if all I can do is close my eyes and not fall asleep, I still get to a point of mental relief. I started timing it, and it's right around 18 minutes. I wonder how correlated that is to the short nap duration he was talking about. The closest thing I can relate it to is the feeling of switching over to primarily oxygen fuel (aerobic) around 15-20 minutes when you're jogging.

I have a question about how I should sleep when I am sick. Should I only sleep at night and try to avoid sleeping during the day as much as possible, or what should I do for optimal recovery?

Never heard of nappuccino definitely gonna try it out

Loving these episodes! I'm curious about sleep quality of people in blue zones. Also, that Bryan Johnson fellow says he has perfect sleep. What does he do and is it realistic?

I just watched the wwhole podcast, I LOVE this guest and I didnt know he had a podcast so I might go check it up

Thank you for another excellent podcast about improving sleep. There was a tidbit about autism and ADHD possibly messing up sleep cycles, can you please delve deeper into this and any tool protocols for us AuDHDers?

well my question about genetic chronotypes was answered! My dad was an extreme early chronotype and so am I--which makes a lot of sense, since I have inherited many other aspects of his wiring!

Nice work!!

A bunch of questions: 1. Are dreams mandatory part of REM sleep for baby in embryo, infant and an adult? 2. The reason I get this question is, as Matt said the babies in embryos do go through REM sleep, but how does that happen without any experiences with Parents or spacial memory or the world we live in? if Dream is a mandatory by-product/process in REM stage of sleep what does Dreaming in the babies in embryo look like? 3. In terms of brain activity or physiological changes like Lowered core Temperature, Lowered Heart Rate, Blood Pressure etc, how Is REM sleep different between baby in embryo, infant and an adult? Any genes/receptors that play a critical role here? Very informative series, kudos to Dr. Huberman and Dr. Matt Walker, Looking forward to the rest of the series :).

Would love to see an episode on donating blood / plasma / platelets and the effect it has on the body. Especially relating to people who perform regular exercise.

OMG...I loved the nappuccino idea. Gotta try one of these days 😎

The way Dr. Walker says schedule 😍😍

Thank you Andrew, thank you Team. I wish you a life you are proud of. Greetings from Germany

Thank you two heroes brothers ❤

It would be great if we could get a 6 part deep dive on the other pillars of health: nutrient dense eating and exercise ❤

You both are making me into a sleep nerd. Last night, my sleep tracker showed 84% efficiency using the technique you described of staying awake longer. It's never been in the 80's. Over the next 3 weeks, I will improve quality before attempting quantity. I had been seeking more sleep the wrong way. Going to bed earlier. All that did was decrease efficiency towards 65%. Thanks you guys!! Rebooting my sleep habits is to improve a low IGG and immunity.❤

One Love! Always forward, never ever backward!! ☀️☀️☀️ 💚💛❤️ 🙏🏿🙏🙏🏼

great episode! can you talk about zma and sleep? feels like it boosts rem sleep but takes away deep sleep.

This series is a must listen! Have really enjoyed so far. Only half way through this episode but do hope there will be some discussions on parents who lose sleep in the infant timeframe of their children’s lives. (Or maybe I don’t want to hear that! 😂) Do day time naps help recoup? Is there anything biological built into birth mothers (due to hormonal changes) that helps mitigate the damages of lost sleep? If not this series, maybe in the future. Regardless, excellent content & thank you!

Weighted blankets: a nappers best friend.

Thank you so much sir

you should do a video on self control, where you talk about tools such as timed locks. I learned of timed lock from your podcast when you barely mentioned it, but it is saving my life

I have the biphasic pattern. Wake up every night around 1:30-2 AM and I read or embroider for an hour and a half or so, and then I (I hope) go back to sleep.

great deep dive

thanks for sharing

as a computer geek, my sleep was so fucked my entire life, that at this point the idea of figuring out my natural chronotype seems impossible. Because I as I slowly learned to go to sleep at 10PM instead of 3-4 AM, I genuinly don't think it's possible for me to figure out my natural inclination anymore, everything feels like a learned routine.

I can attest to polyphasic sleep not working. I tried the uberman schedule for a month back in 2005. I was exhausted all the time. I was especially useless around 4am. I ended up getting sick and fired from my job. I loved the idea of it at the time but now would strongly advise against it unless it's for something short term where being awake as much as possible is more important than health. As I understand it, it was first studied as an option for solo round the world sailors. It might make more sense for something like that.