The Science & Practice of Perfecting Your Sleep | Huberman Lab Essentials

Andrew Huberman

Jun 12, 2025

Episode description

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: https://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: https://youtu.be/gbQFSMayJxk?si=wvPSlCQQdZxffsk0

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

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*Dr. Matt Walker*
Website: https://www.sleepdiplomat.com
The Matt Walker Podcast: https://themattwalkerpodcast.buzzsprout.com
"Why We Sleep": https://amzlink.to/az0k3XjUOQ8ZI
Academic profile: https://psychology.berkeley.edu/people/matthew-p-walker
X: https://twitter.com/sleepdiplomat
Instagram: https://www.instagram.com/drmattwalker
LinkedIn: https://www.linkedin.com/in/sleepdiplomat
MasterClass: https://www.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: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Recognize alcohol as a sedative that disrupts natural sleep

Alcohol is a sedative that makes you lose consciousness quicker but does not induce natural sleep; it fragments sleep and potently blocks the REM stage.

#alcohol

#sleep

Maintain routine after bad sleep for recovery

After a bad night of sleep, the best strategy is to do nothing differently: don't sleep in, don't nap, don't use extra caffeine, and don't go to bed early.

#routine

#sleep

Reconsider melatonin supplements for effective sleep improvement

For healthy adults, melatonin supplements are not particularly effective, only increasing total sleep by an average of 3.9 minutes according to a recent meta-analysis.

#melatonin

#sleep

Use optimal melatonin dose of 0.1 to 0.3 milligrams for effectiveness

The optimal dose of melatonin is between 0.1 and 0.3 milligrams, whereas typical supplements are 10 to 20 times higher than what is physiologically normal.

#melatonin

#supplement

Limit evening caffeine to preserve deep sleep quality

Evening caffeine can reduce the depth of your deep sleep by up to 30%, an impact equivalent to aging you by 10 to 12 years.

#coffee

#sleep

Utilize a worry journal to enhance sleep quality

Writing down your concerns in a 'worry journal' an hour or two before bed can decrease the time it takes you to fall asleep by 50%.

#journaling

#sleep

Understand REM rebound after stopping alcohol or THC use

After stopping alcohol or THC use, the brain tries to recover lost REM sleep, causing a 'REM rebound' with intensely bizarre dreams.

#alcohol

#REM

Accept nighttime awakenings as a natural part of sleep cycles

It is perfectly natural and normal to wake up briefly at the end of each 90-minute sleep cycle, especially as we age.

#sleep

Andrew Huberman

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