This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications. Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.” We also discuss the current status of sleep research for developing advanced techniques to optimize sleep. This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health. The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanWHOOP: https://join.whoop.com/hubermanWaking Up: https://wakingup.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Improving Sleep

Sponsors: Helix Sleep, WHOOP & Waking Up

Basics of Sleep Hygiene, Regularity, Dark & Light

Light, Day & Night; Cortisol, Insomnia

Temperature; “Walk It Out”; Alcohol & Caffeine

Sleep Association, Bed vs. Sofa

Tool: Falling Asleep; Meditation, Breathing

Sponsor: AG1

Alcohol & Sleep Disruption

Food & Sleep, Carbs, Melatonin

Caffeine; Afternoon Coffee, Nighttime Waking

Caffeine Metabolism & Sleep, Individual Variation

Sponsor: InsideTracker

Cannabis: THC vs. CBD, REM Sleep, Withdrawal

Sleep Hygiene Basics

Tool: Poor Sleep Compensation, “Do Nothing”

Tool: Sleep Deprivation & Exercise

Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence

Wind-Down Routine; Mental Walk; Clocks & Phones

Advanced Sleep Optimization, Electric Manipulation

Temperature Manipulation, Elderly, Insomnia

Tool: Warm Bath Effect & Sleep, Sauna

Acoustic Stimulation, White Noise, Pink Noise

Rocking & Sleep, Body Position

Enhance REM Sleep & Temperature; Sleep Medications

Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia

Acetylcholine, Serotonin, Peptides; Balance