Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series

About this video

In the second episode of their sleep series, Dr. Matt Walker lays out protocols for better sleep built around the QQRT formula of quality, quantity, regularity and timing. Walker and Huberman discuss using light, darkness and temperature to control sleep timing and quality, and review how alcohol, caffeine and cannabis affect sleep architecture: Walker argues none is best for alcohol because it disrupts rapid eye movement sleep, advises keeping caffeine early because of its long half-life, and says THC makes falling asleep feel easier while disrupting sleep stages. They suggest leaving a buffer of a few hours between the last meal and bed. Walker also advises that after one bad night, the best move is to do nothing: do not sleep in, nap or add caffeine.

Key takeaways

• Dr. Walker frames sleep optimisation around quality, quantity, regularity and timing.
• Dr. Walker argues alcohol disrupts rapid eye movement sleep and that none is best.
• Dr. Walker advises keeping caffeine early in the day because of its long half-life.
• Dr. Walker says THC can make falling asleep feel easier while disrupting sleep architecture.
• Dr. Walker recommends not sleeping in, napping or adding caffeine after a single bad night.

Episode details: published April 10, 2024 · 700K views · 2:42:55 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

← Previous: Overcoming Physical & Emotional Challenges | Coleman Ruiz · Next: How Body Position & Temperature Impact Sleep Stages & Quality →

All Andrew Huberman videos · Andrew Huberman profile · Huberman Lab (official site)