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cover of episode Essentials: The Science & Practice of Perfecting Your Sleep

Essentials: The Science & Practice of Perfecting Your Sleep

2025/6/12
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Huberman Lab
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Matt Walker
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Matt Walker: 睡眠对于大脑和身体的健康至关重要，它不仅仅是一种休息，而是一个复杂的生理过程。睡眠主要分为快速眼动睡眠和非快速眼动睡眠。在快速眼动睡眠期间，我的身体会完全瘫痪，这是为了防止我在梦中做出危险的动作。同时，我的大脑会经历一系列的生理变化，例如心率下降和脑电波活动减慢。睡眠周期大约每90分钟重复一次，前半夜以深度非快速眼动睡眠为主，后半夜则以浅睡眠和快速眼动睡眠为主。深度睡眠有助于调节血压和激素水平，而快速眼动睡眠则对认知功能和情绪健康至关重要。总而言之，睡眠的各个阶段都对我的健康有着不可替代的作用，因此我应该重视并保证充足的睡眠。

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Chapters
This chapter explores the fundamental nature of sleep, differentiating between REM and non-REM sleep. It details the physiological changes during each stage and their importance for various bodily functions, such as hormone regulation and blood pressure.
  • Sleep is a complex physiological process involving REM and non-REM sleep.
  • REM sleep involves paralysis, allowing for safe dreaming.
  • Non-REM sleep has various stages, with deeper stages crucial for hormone regulation and blood pressure.
  • Different sleep stages have distinct roles in bodily functions and overall health.

Shownotes Transcript

In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD), Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast), which focuses on the science and impact of sleep.

We explore the importance of sleep) and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep.

Read the episode show notes at hubermanlab.com).

Thank you to our sponsors

AG1: https://drinkag1.com/huberman)

Eight Sleep: https://eightsleep.com/huberman)

ROKA: https://roka.com/huberman)

Timestamps

00:00:00 Matt Walker, Sleep

00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis

00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones

00:07:08 Sponsor: Eight Sleep

00:08:54 Nighttime Waking Up, Fragmented Sleep

00:11:05 Sunlight Exposure & Sleep

00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine

00:15:27 Alcohol & Sleep Effects

00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams

00:20:24 Sponsor: ROKA

00:22:12 Melatonin, Supplementation?, Dose

00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep

00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length

00:34:07 Sponsor: AG1

00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks

00:39:56 Acknowledgments

Disclaimer & Disclosures)

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