Summary
Matthew Walker joins Andrew Huberman for an in-depth discussion on sleep science, covering the biological mechanisms of sleep, practical protocols for improving sleep quality, and the profound health consequences of sleep deprivation.
Key Points
- Sleep is the foundation of mental and physical health
- Regularity (same wake time daily) is most important factor
- Morning light exposure sets circadian rhythm
- Temperature drop required for sleep onset
- Alcohol and cannabis disrupt sleep architecture
- Naps can help but timing matters (before 3pm, <20 min or 90 min)
- Sleep deprivation affects every system in the body