2024-04-17
2 小时 18 分钟Welcome to the Huberman Lab guest series, where I and an expert guest discuss science and science based tools for everyday life.
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
Today marks the third episode in our six episode series, all about sleep, with expert guest doctor Matthew Walker.
During today's episode, we discuss how to structure your sleep for optimal mental health, physical health, and performance.
We discuss monophasic sleep schedules, which are the more typical sleep schedule where you go to sleep at night and then wake up in the morning.
So sleeping in one bout, as opposed to polyphasic sleep schedules, which are when you sleep in two or more bouts, either at night or perhaps a shorter bout of sleep at night and another bout of sleep during the day.
We also discuss naps, including how to nap, how long your nap should be, whether or not naps are good or bad, in particular whether or not they're good or bad for you.
It turns out this varies according to individual we also discuss how your needs for sleep and naps vary across the lifespan, and we discuss body position during sleep, which might seem excessively detailed, but it turns out that body position during sleep is critical for ensuring that the sleep you get is optimally restorative.
As with the first two episodes of this six episode series, today's third episode is filled with both science, that is, the biology of sleep, and napping, and body position, and how those relate to one another, as well as practical tools that you can use to vastly improve your sleep.
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
It is, however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public.
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
Our first sponsor is Betterhelp.
Betterhelp offers professional therapy with a licensed therapist carried out online.
I've been doing therapy for well over 30 years.
Initially, I had to do therapy against my will, but of course I continued to do it voluntarily over time because I really believe that doing regular therapy with a quality therapist is one of the best things that we can do for our mental health.
Indeed, for many people, it's as beneficial as getting regular physical exercise.
The great thing about betterhelp is that it makes it very easy to find a therapist that's optimal for your needs, and I think it's fair to say that we can define a great therapist as somebody with whom you have excellent rapport, somebody with whom you can talk about a variety of different issues and who can provide you not just support but also insight.
And with better help, they make it extremely convenient so that it's matched to your schedule and other aspects of your life.
If you'd like to try betterhelp, you can go to betterhelp.com huberman to get 10% off your first month.