Andrew Huberman Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series
🎯 Загружено автоматически через бота:
🚫 Оригинал видео:
📺 Данное видео является собственностью канала Andrew Huberman. Оно представлено в нашем сообществе исключительно в информационных, научных, образовательных или культурных целях. Наше сообщество не утверждает никаких прав на данное видео. Пожалуйста, поддержите автора, посетив его оригинальный канал: @hubermanlab.
✉️ Если у вас есть претензии к авторским правам на данное видео, пожалуйста, свяжитесь с нами по почте support@, и мы немедленно удалим его.
📃 Оригинальное описание:
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
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode:
Thank you to our sponsors
AG1:
Helix Sleep:
WHOOP:
Waking Up:
InsideTracker:
Momentous:
Huberman Lab Social & Website
Instagram:
Threads: @hubermanlab
Twitter:
Facebook:
TikTok: @hubermanlab
LinkedIn:
Website:
Newsletter:
Dr. Matthew Walker
Website:
Podcast:
“Why We Sleep“:
Academic profile:
X:
Instagram:
LinkedIn:
MasterClass:
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 -
Disclaimer:
4 views
2
2
4 months ago 00:07:20 1
Нейробиолог: Обмани свой мозг! Ты будешь мотивированным каждый день
4 months ago 01:41:02 10
[Andrew Huberman] Dr. Alia Crum: Science of Mindsets for Health & Performance
4 months ago 02:15:08 20
[Andrew Huberman] Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66
4 months ago 00:08:10 4
[Huberman Lab Clips] Benefits of Cold Exposure, Shivering & Brown Fat | Dr. Susanna Søberg & Dr. Andrew Huberman
4 months ago 03:00:39 1
Rick Rubin: How to Access Your Creativity
4 months ago 01:17:52 4
WHY I don’t trust Dr. Andrew Huberman, Niacin vs heart disease & more 🎙️ May Limitless Q&A #41
4 months ago 00:08:05 1
Нейроученый: «Привычки на Миллион Долларов, Которые Вы Можете Скопировать»
4 months ago 03:37:19 1
Jocko Podcast 436: Lean Into The Pain. it Will Make You Better. With Andrew Huberman
4 months ago 02:13:49 57
[Andrew Huberman] Erasing Fears & Traumas Based on the Modern Neuroscience of Fear
4 months ago 02:28:28 11
Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest Series
4 months ago 01:47:42 1
2M Q&A - Private Life, Future Of Podcasting & Becoming Religious
4 months ago 00:09:25 2
How To Learn Anything Fast | Dr. Andrew Huberman
5 months ago 00:18:11 1
Нейробиолог Эндрю Хуберман о том как Омега-3 влияет на боль, ее отличие от Омега-6 ПНЖК
5 months ago 00:16:03 1
122. How To Be More Confident and Calm in Your Communication: Managing the “ABC’s“ of...
5 months ago 01:38:22 1
A Science-Supported Journaling Protocol to Improve Mental & Physical Health
5 months ago 00:05:55 1
Нейробиолог: это на самом деле работает! 10 секунд и ты забудешь про усталость!
5 months ago 00:11:25 26
The Only Fat Loss Video You’ll Ever Need | Andrew Huberman
5 months ago 00:03:47 9
The ONE Supplement All Longevity Experts Are Taking | Dr. Andrew Huberman & Dr. Rhonda Patrick
5 months ago 00:16:37 29
The Science Of Building Extreme Discipline - Andrew Huberman
5 months ago 00:13:14 1
How to Build Willpower | David Goggins & Dr. Andrew Huberman
5 months ago 00:08:48 1
Сверхмарафонец: Как Воспитать Силу Воли | Дэвид Гоггинс и Эндрю Хуберман
5 months ago 00:10:43 1
10 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman