Uploaded June 2025 | Updated September 2026, 2 weeks ago
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.
Episode show notes: go.hubermanlab.com/Dl8HreY
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/gbQFSMayJxk?si=wvPSlCQQdZxffsk0
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
X: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Matt Walker*
Website: sleepdiplomat.com
The Matt Walker Podcast: themattwalkerpodcast.buzzsprout.com
"Why We Sleep": amzlink.to/az0k3XjUOQ8ZI
Academic profile: https://psychology.berkeley.edu/people/matthew-p-walker
X: twitter.com/sleepdiplomat
Instagram: instagram.com/drmattwalker
LinkedIn: linkedin.com/in/sleepdiplomat
MasterClass: masterclass.com/classes/matthew-walker-teaches-the-science-of-better-sleep
*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 Nighttime Waking Up, Fragmented Sleep
00:09:20 Sunlight Exposure & Sleep
00:10:43 Caffeine & Sleep Effects, Tool: Timing Caffeine
00:13:42 Alcohol & Sleep Effects
00:16:23 Cannabis; THC, Alcohol, REM Sleep & Dreams
00:18:38 Melatonin, Supplementation?, Dose
00:24:44 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep
00:27:02 Naps, Benefits, Insomnia, Tool: Nap Length
00:30:34 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks
00:34:45 Acknowledgments
Disclaimer & Disclosures: hubermanlab.com/disclaimer
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.
Episode show notes: go.hubermanlab.com/Dl8HreY
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/gbQFSMayJxk?si=wvPSlCQQdZxffsk0
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
X: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Matt Walker*
Website: sleepdiplomat.com
The Matt Walker Podcast: themattwalkerpodcast.buzzsprout.com
"Why We Sleep": amzlink.to/az0k3XjUOQ8ZI
Academic profile: https://psychology.berkeley.edu/people/matthew-p-walker
X: twitter.com/sleepdiplomat
Instagram: instagram.com/drmattwalker
LinkedIn: linkedin.com/in/sleepdiplomat
MasterClass: masterclass.com/classes/matthew-walker-teaches-the-science-of-better-sleep
*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 Nighttime Waking Up, Fragmented Sleep
00:09:20 Sunlight Exposure & Sleep
00:10:43 Caffeine & Sleep Effects, Tool: Timing Caffeine
00:13:42 Alcohol & Sleep Effects
00:16:23 Cannabis; THC, Alcohol, REM Sleep & Dreams
00:18:38 Melatonin, Supplementation?, Dose
00:24:44 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep
00:27:02 Naps, Benefits, Insomnia, Tool: Nap Length
00:30:34 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks
00:34:45 Acknowledgments
Disclaimer & Disclosures: hubermanlab.com/disclaimer
