This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity. We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation. We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems. This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity. The next episode in this guest series explains how sleep benefits emotional regulation and mental health. 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/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/hubermanTimestamps

Sleep & Learning

Sponsors: Helix Sleep, Whoop & Waking Up

Learning, Memory & Sleep

Memory & Sleep, “All-Nighters”, Hippocampus

Naps & Learning Capacity

Early School Start Times, Performance & Accidents

Medical Residency & Sleep Deprivation

Sponsor: AG1

Tool: Sleep Before Learning; Cramming Effect

Tools: Caffeine; Timing Peak Learning; “Second Wind”

Memory Consolidation in Sleep

Sleepwalking & Talking; REM-Sleep Behavioral Disorder

REM Sleep Paralysis, Alcohol, Stress

Sponsor: InsideTracker

Skills, Motor Learning & Sleep

Tool: Timing Sleep & Learning, Skill Enhancement

Naps; Specificity & Memory Consolidation, Sleep Spindles

Sleep, Motor Learning & Athletes; Automaticity

Can Learning Improve Sleep?

Tool: Exercise to Improve Sleep; Performance, Injury & Motivation

Pillars of Health; Dieting & Sleep Deprivation

Performance & Poor Sleep, Belief Effects, “Orthosomnia”

“Overnight Alchemy”, Sleep & Novel Memory Linking

Sleep & Creativity

Tools: Waking & Technology; Naps; “Sleep on a Problem”

Creative Insight & Sleep