The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
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.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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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, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter