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 the full show notes, including referenced articles and additional resources, please visit https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: https://ai.hubermanlab.com/s/e2KRCmn7 Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix 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/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com/ Newsletter: https://www.hubermanlab.com/newsletter Dr. Matthew Walker Website: https://www.sleepdiplomat.com/ Podcast: https://www.sleepdiplomat.com/podcast "Why We Sleep": https://amzn.to/4a9Tyyl Academic profile: https://psychology.berkeley.edu/people/matthew-p-walker X: https://twitter.com/sleepdiplomat Instagram: https://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 Improving Sleep 00:01:16 Sponsors: Helix Sleep, WHOOP & Waking Up 00:05:30 Basics of Sleep Hygiene, Regularity, Dark & Light 00:12:05 Light, Day & Night; Cortisol, Insomnia 00:18:45 Temperature; “Walk It Out”; Alcohol & Caffeine 00:26:05 Sleep Association, Bed vs. Sofa 00:29:43 Tool: Falling Asleep; Meditation, Breathing 00:35:23 Sponsor: AG1 00:36:37 Alcohol & Sleep Disruption 00:40:01 Food & Sleep, Carbs, Melatonin 00:49:25 Caffeine; Afternoon Coffee, Nighttime Waking 00:55:52 Caffeine Metabolism & Sleep, Individual Variation 01:01:19 Sponsor: InsideTracker 01:02:04 Cannabis: THC vs. CBD, REM Sleep, Withdrawal 01:12:03 Sleep Hygiene Basics 01:16:08 Tool: Poor Sleep Compensation, “Do Nothing” 01:20:23 Tool: Sleep Deprivation & Exercise 01:24:11 Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence 01:32:58 Wind-Down Routine; Mental Walk; Clocks & Phones 01:41:29 Advanced Sleep Optimization, Electric Manipulation 01:50:07 Temperature Manipulation, Elderly, Insomnia 01:58:57 Tool: Warm Bath Effect & Sleep, Sauna 02:04:36 Acoustic Stimulation, White Noise, Pink Noise 02:13:30 Rocking & Sleep, Body Position 02:24:17 Enhance REM Sleep & Temperature; Sleep Medications 02:28:35 Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia 02:34:12 Acetylcholine, Serotonin, Peptides; Balance 02:40:45 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter #HubermanLab #Science #Sleep Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/ Disclaimer: https://www.hubermanlab.com/disclaimer