Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest Series
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- čas přidán 14. 05. 2024
- 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.
Access show notes, including referenced articles and additional resources: www.hubermanlab.com/episode/g...
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Timestamps
00:00:00 Sleep & Learning
00:00:59 Sponsors: Helix Sleep, Whoop & Waking Up
00:05:48 Learning, Memory & Sleep
00:09:32 Memory & Sleep, “All-Nighters”, Hippocampus
00:13:46 Naps & Learning Capacity
00:16:59 Early School Start Times, Performance & Accidents
00:26:38 Medical Residency & Sleep Deprivation
00:29:35 Sponsor: AG1
00:30:49 Tool: Sleep Before Learning; Cramming Effect
00:35:09 Tools: Caffeine; Timing Peak Learning; “Second Wind”
00:44:25 Memory Consolidation in Sleep
00:55:07 Sleepwalking & Talking; REM-Sleep Behavioral Disorder
01:00:16 REM Sleep Paralysis, Alcohol, Stress
01:07:41 Sponsor: InsideTracker
01:08:46 Skills, Motor Learning & Sleep
01:17:03 Tool: Timing Sleep & Learning, Skill Enhancement
01:20:00 Naps; Specificity & Memory Consolidation, Sleep Spindles
01:27:21 Sleep, Motor Learning & Athletes; Automaticity
01:34:10 Can Learning Improve Sleep?
01:39:13 Tool: Exercise to Improve Sleep; Performance, Injury & Motivation
01:44:38 Pillars of Health; Dieting & Sleep Deprivation
01:49:35 Performance & Poor Sleep, Belief Effects, “Orthosomnia”
01:57:03 “Overnight Alchemy”, Sleep & Novel Memory Linking
02:05:58 Sleep & Creativity
02:11:09 Tools: Waking & Technology; Naps; “Sleep on a Problem”
02:20:51 Creative Insight & Sleep
02:26:18 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, CZcams Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Sleep
Disclaimer: www.hubermanlab.com/disclaimer - Věda a technologie
Dr. Walker has repeatedly been saying, "You should wake up feeling refreshed." After realizing I wake up every day feeling groggy, his statement finally sunk in. The last few days I've gone to bed just 30 minutes earlier and I have, indeed, been waking up feeling refreshed. I can actually concentrate for much longer on my work now. THANK YOU BOTH for this series!
I'm going to try that! Thanks and good for you 🎉
You might not have that much control of at what time you get up, but you definitely can control at what time you go to bed.
Super intelligent decision going to bed 30 minutes earlier, enjoy the free brainpower!
@@brunodangelo1146 Agreed! I'm not losing 30 minutes of valuable work time, I'm gaining more than 8 hours of more focused work time the next day.
I agree!! So happy for you!! We may not want to retreat earlier, but we need to! ✨🌟✨
NO ONE should be working 16-30 hour shifts, let alone people in charge of saving human lives... for both their sake and the sake of others.
i wish all people could communicate in this calm polite manner as these two human beings. fantastic info, thank you
Can’t tell if it’s ironic that I listen to Matt Walker to fall asleep to. His low croak is the right soothing sound for me.
Prof Huberman, because of your talks I have learnt to wake up every morning with hope. I can't thank you enough.🙏
Dude, Matthew Walker is a Poet Scientist , no cap. The Einstein bit, traveling back in time, the delivery - chef's kiss
And his voice is superb
Can you time stamp I missed it I think
-"Dr. Walker".
+"Dr. Huberman".
I mean, that was like the shortest, easiest, most honest way to mutually show respect to each other. Such classy gentlemen. Thank you.
Well, it’s happened again. I started watching this podcast with the intent of watching for a few minutes then come back to it later, but 45 minutes into it I’m still standing here unable to walk away. This happens every time a new podcast comes out. So much information, so clearly presented, so vital for our everyday life. Clearly you have a gift to make this information so accessible and interesting so thank you for that.
And my 70-year-old sleep deprived brain is particularly interested in this series. I already see improvements in my sleep so thank you for that too.
Sleep is so underrated. This should be a wake up call of how critical sleep is for all aspects of life. Master your sleep and you'll get ahead of 99% of people. Amazing episode!
Hah...wake up call....lol.......OK I'll leave now
You guys should do an episode specifically for peri and menopausal women. Hoe sleep affects them. How things change duration menses etc.
Absolutely agree. And please incorporate the role of resonance , or brain wave resonance, or alignment, in this talk. Fascinating
Matt Walker is amazing. He speaks poetically and gives wonderful examples. Love him!
Thank you both for this amazing sleep series. I am excited for the next episode!
Can we now PLEASE have an episode on lucid dreaming!
Second to this @Andrew Huberman
YEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEES
The episode nobody suggests but all secretly want:
Matt Walker and Jocko Willink
I've looked forward to every single episode in this series since the first. I truly can't elucidate how much this knowledge has helped me. I've been feeling fantastic. My appreciation is off the charts! Thank you.
Sounds like my bed is the ultimate classroom!
Pillars of Health!(01:44:38)👍 What are the six things that make the greatest contribution to good health?
1) Sleep? Yes, got it. Including sunlight and darkness?
2) Good nutrition? and 3) Movement? Most people would probably agree.
4) Social connection - relationship to others?
5) Thoughts - relationship to one self? I'm so glad that you, Dr. Huberman, have made episodes on mental health, meditation and science of gratitude.
6) Environment? e.g. coping with heat waves, air pollution (PM2.5 etc.), spending time in nature (podcast AMA #10), and vitamin D from sunlight. I mean, the environment is different if you live in Bel Air or in downtown Los Angeles, or in the area of Death Valley, CA. The environment you live in will affect your health.
Maybe a seventh category could be added: society? Things that also matter are availability of clean water, health care, education, work to make a living, and so on. There are differences between living in Tijuana in Mexico and living in Aspen, CO.
I got the inspiration to write the questions and the six categories above, after having read the book "Halsogatan" by Dr Anders Wallensten, MD. (This book was published in 2020, and is not in english.) In the country where I live we have our own "local Dr Hubermans". One of them is Dr Wallensten, and I think the most famous one is Dr Anders Hansen (author of "The Attention Fix" (2023) and other books).
Mindset is the key because it controls the body.
Dr Matthew Walker is truly an intellectual artist within his field. Always pushing forward and creating new perpectives on sleep as we know it. Also hats off to Dr Andrew Huberman for providing us with eternal knowledge consistenly and constantly. 🎉
Most importantly all this stuff for free ❤ providing great information
I have never paid this much attention to sleep in my life, but I’m here for it. If I could just get all of my obligations on board to follow this. 😆
I am making changes though. Thanks, Dr. Huberman!
“We are failing our children with early school start times.” 🥺 This is huge, and thank you for fighting for this Dr. Walker. This, as well as daylight savings time, need to change.
Dr walker’s explanation technique is superb. Very well explained.
I'm diggin' Matt's new look.
I’m loving this series so much
Both of these men’s voices to me are so safe and awesome
Huge ❤ from 19YO student of yours
❤from india 🇮🇳 andrew huberman sir 🙌
Thank you for sharing your knowledge with us! ❤
Loved the episode, fascinating stuff! But I have to say: I'm french and I've never heard 'sleeping with a problem'.. what we do say is 'la nuit porte conseil ' which loosely translates to 'night brings counsel or advice' and I personally think that's beautiful 😊
I’m all ears! Thank you both
Matt knows his stuff very well
another good speaker is the "critical drinker" for another smart guy
This well-presented and detailed presentation is making my brain grow!! How I love learning from these two stellar scientists!
Thanks for 4 insightful podcasts about sleep.
A wish
In number 5 or 6 talk about mouthbreathing, a huge worldwide epidemic that leads to bad sleep, sleep apnea, snoring, etc. and how this can negatively affect sleep stages. Protocols to avoid mouthbreathing. For example, sleep tape. If there is insufficient evidence for it, it could be the message… 🙏
It was extremely interesting! Thank you very much for the series!
Dr. Huberman, I think you should not compare yourself to anyone else and whatever pressure has been put on you over these past years as you have grown, I pray that they go away. You are saving humanity and bringing together so much information that we would not be able to grasp without your guidance along the way. You are a one of the great ones in history, over all the extremists, because you literally help put it all together and use the examples in such a way that they can be applied with a non-trampling method. You are a modern-day hero and are changing the face of humanity with an unwavering impact that is genuine and filled with personal grit we all can agree on. Thank you bro, God Bless your life! (you have changed my life and I pass on what I can)
Professor HUBERMAN.
Excellent questions, bringing the best information forward in such depth and detail.
Patience timing always Excellent interactions.
Matt walker’s glow up from JRE to this interview, astounding
Instant like, one of my fav series. The speaker isn't selling garbage and giving real world info openly, without the "buy my book for more more..."
DR. WALKER❤ Yes! We should end early start times for good. Makes so much more sense, and students will end up healthier, smarter, and happier.
Love his analogies for teaching haha emails, usb sticks... makes it much easier to follow
I've listened to each episode in this series about sleep, implemented some of the protocols and have seen an improvement in my sleep for the first time in 29 years. Thank you both!
Thank you ❤ for this great knowledge 😊
Listened to all 4. Absolutely my favourite so far. Can't wait for the next 2 to drop.
Sleep is my favorite thing, especially a Saturday afternoon nap!
I have taught music for over 60 years. Decades ago I found that when students who had spent hours working on a difficult passage without accomplishment stopped working and returned to the piano/organ again after an interval of sleep, they were able to play the passage with ease.
There are many other very interesting and dependably regular occurrences in the study of music. As both student and teacher of classical organ, I have had the unique opportunity of realizing the extended components, idiosyncrasies and benefits involved in brain/muscle/music synchronization.
There is yet much to be learned in music/brain connection.
¡Hola Profe!"Утро вечера мудренее!" No romance in this Russian proverb, but definitely a lot of wisdom. Thank You for all Your hard work and care for all of us.
DUDE, you so are providing HEALTHY info so we all can live BETTER LIVES! You need to continue this crusade and BRINGING IT ON so TRUTH be told bc so much info junk out there. Hope Scientist continue to seek truth and not be swayed by the ridiculousness in life! March on BUD, I'm with ya....truth, clarity and love of learning how to be BETTER US! Rock on DUDE!
Just listening to your episodes paves the way for sleeping!😴
Related to the pianist, I am an opera singer, and the process for learning a role is very organized. I learn a new part of the role, then sing through the entire role including the part I just learned, then I sleep. The next day, not only do I know what I practiced better, but I seem to have a head start on the parts I haven’t yet learned, but had only listened to in a casual way previously.
Thank you for doing this Andrew, you are the greatest to ever do this.
This series continues to delight. I was particularly interested in the reference Dr Walker made to people carrying out, what could be regarded as 'awake' activities while sleeping. I read an interesting article 'Confessions of a Sleepwalker by Decca Aitkenhead in the Sunday Times (London) just this Sunday past (April 21) which discussed the author's experience with non-REM parasomnia. He references Prof Guy Leschziner , a consultant neurologist at Guy's and St Thomas who runs a leading sleep clinic in the UK, who recounted the story of a lady who rode her motorbike in her sleep. I believe some have used this extraordinary condition to defend murder charges. What we do in our sleep is so interesting! One thing I would like to take issue with, however, is that 'concretizing' is not a real word Dr Walker. You may have been playing that well known game 'who can get the most ridiculous word into this podcast/meeting' with Dr Huberman, but made up words do not count - so no points for you. Also, Dr Huberman, you are looking exhausted, please take some time to yourself...we need you fighting fit to do what you do so well. Thanks again gents, smashing podcast.
Andrew not interjecting, game changer! Man, l love this channel. Let’s talk about sleep forever!
Thank you for this series! I have improved my sleep a lot in last couple weeks by using tennis-ball-in-tshirt method. I feel so much better now!
Professor Huberman I adore you, I love listening and watching you talk absolutely charming,smart, beautiful man❤ thank you for the interesting podcast you're awesome 💖
i,m doing the 20mins nap protocol since last episode, i cant describe how incredible it is, even when i think i have not fall asleep and my alaram tings , i,m refreshed
Huberman I’ve been following you for a while now from delaying caffeine, cold exposure, sunlight when waking and focusing on sleep it’s helped me tremendously thank you for everything you do.
i stopped coffee completely amd switch to a good tea with milk (no sugar, obviously) every morning.
feeling soo much better
Always love your podcasts. One scientist I would be very interested in is dr. Charan Ranganath from UC Davis. Author of Why we remember, my favorite book of this year so far. Hope you can get him on the podcast! Meanwhile, thank you for all the interesting content
Id be interested to see how a nap compares to 30 minutes of meditation or even sleep to 1 hour of meditation. Being able to relax deeply after high effort appears to be the key to most health benefits
Thank you for recommending “On the Move” in one of your earlier podcasts. Sacks was a fascinating character. A memoir unlike another. Best!
What a time to be alive, to have this information readily available, I will be putting all advice into practice, thank u prof 😊
these series are fascinatingly interesting! thank you both Doctors!! i love my sleep time! it's priceless priority to me
I can listen to him speak all day...
These two gentlemen are profoundly inspiring ❤🎉🧠✍️⭐️👌👨🏫🙏
I have been struggling with sleep literally since before I was born (according to mom I was very active at night during pregnancy). I have a terrible memory and don't remember much of my life in any type of linear fashion and have alot of trouble focusing.
Last night was a rare night I got a bit over 7 hours and I feel amazing. Still haven't been able to cure my insomnia but these conversations are an invaluable resource and great motivation to keep trying. Thank you Matt and Andrew!
Cant wait for next episode. I hope its tomorrows one
Another great opportunity you provided me to advance in memory skills, Thank you Mr Huberman
The Thomas Edison museum in Edison, NJ is awesome. What a creative genius.
Another great episode on sleep. It’s fascinating how our memory is solidified while we sleep.
The studies done on changing school start times to later is awesome . With the competency and lower test grades in recent years , it would be great if later start times were implemented.
Looking forward to the sleep episode on dreams .
Thank you for another great episode. This deep dive into sleep is so fascinating and sometimes actually quite emotional, learning just how incredible our brains actually are.
I have a few comments.
1) Rate of Respiration and sleep:
I have been observing my 10 months old son (of course, since I started listening to this series) and I fell that there is a connection between rate of respiration and different stages of sleep. If memory reply and different stages of sleep can regulate rate of respiration, then rate of respiration could also help us be in different brain frequency (during meditation). I think there is some connection between different stages of sleep and rate of respiration.
Interesting observations.
Pretty sure the ideal or average respiration rates are different for toddlers, young child, teens and adults. And also such differences for "standard" brain oscillation rhythms. Which is supposedly part of the reason children can learn so much easier than the average adult.
loving this series. learning a ton of new information.
I wish Matt would rally for getting rid of daylight stupid time in California as well!!!
my favorite man is either sleepy or... it's the effect of dr W. voice :D thanks!
You mentioned sleep deprivation effect in hormones such as estrogen, LH, testosterone etc. I wonder what really happens to our sleep during the menstrual cycle. How does physiology work in those times? How do you optimize sleep during the menstrual cycle? It seems to me some people need more sleep, and some can't sleep much and still feel energetic. I am good enough at optimizing my sleep using all you said since the beginning of the Huberman lab podcasts, but when the time comes to the menstrual cycle, all my settings change, and I am not in control anymore. I would appreciate it if you could discuss this with Dr.Walker.
Just for your knowledge, in french we can say « la nuit porte conseil », wich could translate to « night carries advice » and meaning « sleep carries advice » wich complete nicely all the benefits of sleep you’ve been listing.
Thank you so much for your work.
Glad you both got the memo on the dress code
Great one andrew, need More like this one
Yaay...episode 4th 🎉
Thanks a lot Mr Huberman i really apreciate..
Sensible advice.
Hey Dr. Huberman. You and I both grew up about the same way. Skateboarding and all. Im persuing a degree in Neuroscience and would love to continue into a Doctrine in the long term. Thankyou for making this podcast. ❤
I could listen to Dr. Walker talk about sleep all day long. I’m learning so much. Can he please discuss the correlation between menopause and sleep? Also, I’ve recently been told that low levels of estrogen trigger sleep apnea. Is that true? If so, can HRT cure sleep apnea?
Great series. Would like to hear about depression naps, how emotional labour the day before affects sleep that night. And how sleep if different for a clinically depressed person.
love the rem sleep deficit paralysis backstory ! also the bus stories, so much is being discussed , thanks guys, Kelly from Vancouver
Love this HLGS 🌺💖🙏🏽
95% of problems would be solved if people just get more sleep
more *QUALITY* sleep
I would reaaaaally love to see dr. Mindy Pelz on your podcast
Will you cover how much REM and Deep is in the health range as a % of total sleep? He mentioned 20% in one of the podcasts for REM but is there a range and what about Deep??
Is there going to be an episode about supplements or foods that helps improve sleeping?? ❤
Agreed. Schools starts too early. This is why i always ask my 9 y.o nephew to take a nap after school.
crazy how i’ve started listening these dr walker podcasts to get to sleep😅
Love this series! ❤
How can we create what we dream about? Lucid Dreams. Thank you 🙂
PROFESSOR HUBERMAN PLEASE MAKE A PODCAST ON HYPERHIDROSIS...
I think bringing on a shaolin monk would be very interesting if that's possible. Love the podcast keep killing it.
This has been an extremely well presented and useful information. I've thoroughly enjoyed listening to it. I'm hoping that in one of the upcoming episodes you two will cover some tips for shift workers!
Another aspect of sleep preparation is posture. Many years ago, I could not seem to get comfortable enough to sleep and asked my yoga instructor how to lie down in the best way to promote relaxation. Finally I found an answer in the work of Esther Goklhale and her concept of stretch lying. It has made a huge difference…n
I’d love to see Mingyur Rinpoche come discuss dream yoga. Tibetan Buddhists know more about the dream state than anyone.
Dreaming = Time dilation ❤
For me it's not that I wake up in REM sleep paralysis, but rather upon awakening at night and trying to fall back to sleep (which always happens after 4,5 hours of sleep) after having trouble falling back to sleep oftentimes. If somehow I'm falling asleep after being awake for a longer period of time (+/- 1-2 hours) I'm FULLY aware of it which wakes me up again. I experience all of the hypnagogic phenomena and feeling those electric like sensations throughout my body and the ear deafening sound, as if something in my brain is going in overdrive. I need to be fully calm and imagine myself leaving my body to force myself into sleep, which regularly succeeds after 2-3 tries. Because I'm in a lucid state I need to proactively stay calm in my dream to be asleep which lasts only like 1-2 minutes on the first successful try. The problem is that once this happens it's the only way to sleep for the rest of the night, as I will have lost the ability to enter sleep unconscious. The more I successfully enter this forced lucid REM state, the easier it gets to re-enter it and extend the duration each time until my alarm goes off. The sleep is not really restful, but better then nothing. The weird thing for me is that leaving my body always results in entering a shadowy version of reality that is often times very empty of people and feels very strange, like I'm a ghost in an abandoned reality (I nicknamed it the shadow realm lol). Maybe when I'm in a later stage of this the dreams get a bit more vivid with more people in it. I'm awaiting my sleep study to see if there is an underlying condition that makes it more likely I experience this. When this phenomenon doesn't happen and I'm able to fall back to sleep relatively quickly upon awakening I will still experience fragmented sleep, usually awakening 3-5 times more, always when I'm in REM sleep. Any thoughts on this? Does anyone experience something similar? I'm diagnosed with ADHD, which already heightens the chance of sleeping poorly.
Prof Huberman, thank you very much for this series. Could you please ask Dr. Walker about snoozing? I have been struggling to get out of bed in the morning for most of my life. Putting the alarm at the other end of the room does not work: I get up, shut it up, go back to bed and repeat that 2-6 times. It is impacting the quality of my mornings and making them more stressful. I would be really grateful for some advice on snoozing, how detrimental it is and what can be done to solve the issue. Thank you!
Always the best! What about an episode about HEART INTELLIGENCE/HEART COHERENCE and the connection(s) between heart and brain?
Its a shame that not everyone hears this information nor wants to learn it. I work in one of the worst school districts in the U.S (Clark County) and I truly believe that if this information were to be taught to students and repeated year after year in the form of a class, regarding exercise, sleep, diet and sunlight it would be a key component to better schools Nation wide. Of course we dont live in an ideal world yet and parents play a huge role in kids implementing these habits but I just know that having this fine information taught would help significantly all around.
1. I would love to hear Dr. Huberman's and Dr. Matt Walker's advice on the following
2. I need to get up earlier than my usual wakeup time, what is the optimal protocol for this, maybe using a consumer sleep tracker?
3. What is the effect of NSDR, Hatha Yoga, Weight Training, Meditation on sleep?
4. Due to social (raising a family) or work commitments (international shifts etc) if one cannot get the prescribed 7-9 hours of sleep but say 6, what's the next best way to fulfill the gap? (Any specific methods in pt 3 also)
5. How to stop bad dreams , waking up from nightmares, waking up with a sweat?
6. If one doesn't have access to natural sunlight in one's room, how effective is home automation of Air-conditioning and Artificial lighting? (Devices can be turned on or off, intensity varied based on time and or consumer sleep trackers)
7. How accurate are consumer sleep trackers? Mobile phones kept next to you measure sleep stages with gyroscopic movement, smart watches additionally add pulse rate calculation as well?
8. Methods to stop snoring apart from surgical interventions.
9. If weight training is only possible in evening suggest a protocol to reduce cortisol at the time of falling asleep.
10. If I'm exposed to bright artificial lights in the evening / night, as in a home recording studio an optimal protocol to go back to sleep?
11. If I slep less the previous day and I'm feeling drowsy during normal waking hours and am unable to work etc should I take a nap, should I take a stimulant like coffee to keep me up till my normal bedtime?
12. Protocols for naps / power naps? Especially wrt to duration / sleep cycles. A bed may not be available at this time.
13. Olfactory (smell) protocols for good sleep.
Thanks for everything Andrew!