In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.The next episode in this special series explores how to improve one’s sleep.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Importance of Sleep

Sponsors: Eight Sleep, BetterHelp & LMNT

Sleep; Non-REM & REM Sleep

Sleep Cycles, Individuality, Women vs. Men

Tool: Wakefulness in Bed, Insomnia

Non-REM Stages of Sleep

Role of Deep Sleep

Sponsor: AG1

Light Sleep Stages, Hypnogogic Jerks

REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep

Tools: Body Position & Sleep; Snoring & Sleep Apnea

Yawning & Theories, Contagion

Nodding Off, Afternoon & Postprandial Dip

Sponsor: InsideTracker

Sleep, Animals & Evolution

Poor Sleep & Health Consequences, Sleep Deprivation

Positive Effects of Good Sleep, Health Improvements

Sleep & Mood; Appetite & Weight Management

Sleep Deprivation & Looking Tired, “Beauty Sleep”

Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality

Tool: Sleep Regularity, Mortality Risk

Tool: Sleep Timing, Chronotypes

Chronotypes & Insomnia, Circadian Rhythm, Shift Work

Tool: Sleep Tests, Alarm Clock, Micro-Sleeps

Sleep Inertia & Waking; Afternoon Dip, Optimum Performance

Causes of Sleep: Circadian Rhythm, Sleep Pressure

Adenosine & Sleepiness

Tool: Growth Hormone & Deep Sleep

Cortisol & Circadian Rhythm, “Tired But Wired”