2024-04-03
2 小时 59 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's episode marks the first in our six episode series, all about Sleep.
Our expert guest for this series is Doctor Matthew Walker, professor of neuroscience and psychology and the director of the center for Sleep Science at the University of California, Berkeley.
He is also the author of the best selling book why we sleep during the course of the six episode series, for which we release one episode per week.
Starting with this episode one, we cover essentially all aspects of sleep and provide numerous practical tools to improve your sleep.
For instance, we discuss the biology of sleep, including the different sleep stages, as well as why sleep is so important for our mental and physical health.
We also talk about how sleep regulates things like emotionality and learning and neuroplasticity, that is, your brain's ability to change in response to experience.
And we discuss the various things that you can do to improve your sleep, everything from how to time, lighting, temperature, exercise, eating, and the various things that can impact sleep both positively and negatively, such as alcohol, cannabis, and various supplements and drugs that have been shown to improve sleep.
We also talk about naps, dreaming, and the role of dreams and lucid dreaming, which is when you dream and you are aware that you are dreaming.
In today's episode one, we specifically focus on why sleep is so important and what happens when we do not get enough sleep or enough quality sleep.
We also talk about the various sleep stages, and we also talk about a very specific formula that everyone should know for themselves called QQRT, which is an acronym that stands for quality, quantity, regularity, and timing of sleep.
Four factors which today you'll learn how to identify specifically for you what your optimal qqrt is, and then to apply that in order to get the best possible night's sleep, which of course equates to the best possible level of focus and alertness throughout your days.
Both Doctor Walker and I are very excited to share the material in the six episode series with all of you, and as we march into today's episode one, I'm sure it will both provide a ton of excellent practical learning for all of you, as well as spark many questions that are sure to be answered in the subsequent episodes of this series.
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 eight sleep.
Eight sleep makes smart mattress covers with cooling, heating and sleep tracking capacity many times on this podcast we discuss how in order to fall and stay deeply asleep, your body temperature actually needs to drop by about one to three degrees.
And in order to wake up feeling maximally refreshed and energized, your body temperature needs to heat up by about one to three degrees.