Podcast Summary
Understanding the Importance of Sleep Quality, Quantity, Regularity, and Timing: Sleep plays a vital role in mental and physical health, and optimizing its quality, quantity, regularity, and timing can significantly improve overall well-being. Identify your optimal sleep pattern and use practical tools to enhance your sleep experience.
Sleep is essential for both mental and physical health, and the quality, quantity, regularity, and timing of sleep (QQRT) are crucial factors to optimize it. In this six-episode series, Dr. Matthew Walker and Andrew Huberman discuss the importance of sleep, its impact on emotionality, learning, and neuroplasticity, and practical tools to improve sleep. Topics include sleep stages, sleep aids, naps, dreaming, and lucid dreaming. Listeners will learn how to identify their optimal QQRT and apply it for the best possible sleep and alertness. Sponsors Eight Sleep and BetterHelp offer solutions to control sleep environment temperature and access online therapy, respectively. Element provides an electrolyte drink with essential minerals and no sugar.
Proper hydration requires electrolytes: Ensure proper hydration with Element's electrolytes, consume a packet daily upon waking, during exercise, and in low salt situations.
Proper hydration goes beyond just drinking enough water. Our bodies require electrolytes for our cells, especially nerve cells, to function properly. Element is an easy way to ensure proper hydration with electrolytes. The speaker recommends consuming a packet of Element in water upon waking, during exercise, and in certain situations where salt intake may be low. Sleep, on the other hand, is a complex process involving both non-REM and REM sleep. Non-REM sleep is further divided into light and deep stages, with deep sleep being the restorative stage. REM sleep, or dream sleep, is the stage where most people believe dreams occur. The ratio of non-REM to REM sleep changes throughout the night, with more deep non-REM sleep in the first half and more REM sleep in the second half. Proper sleep hygiene and understanding the specific pattern of your sleep can lead to better overall health and well-being.
Myth of 90-minute sleep cycle: Focus on getting enough sleep naturally, without interrupting based on a 90-minute cycle. Create a sleep-conducive environment and practice good sleep hygiene instead.
The idea of waking up based on a 90-minute sleep cycle to feel more alert is a myth. While sleep does follow a cycle, the length of each cycle varies greatly from person to person. Instead, aim for getting as much sleep as possible without artificially terminating your sleep based on a 90-minute cycle. If you feel like you could go back to sleep after waking up, consider trying to do so, but be cautious not to spend long periods of time awake in bed, as it may negatively impact your association with your bed and sleep. Instead, focus on creating a sleep-conducive environment and practicing good sleep hygiene.
Break the association between bed and wakefulness: Engaging in a calming activity in another room can help improve sleep by breaking the brain's conditioned association between the bed and being awake. Understanding sleep stages and their characteristics can aid in developing effective sleep hygiene practices.
If you're having trouble falling or staying asleep after around 25 minutes, it might be beneficial to get out of bed and engage in a calming activity in another room. This is because your brain may have formed a conditioned association between your bed and being awake. By breaking this association, you can improve your chances of falling and staying asleep. During sleep, the brain goes through various stages, including lighter stages like stage one and deeper stages like stages three and four, as well as REM sleep. In stage two non-REM sleep, sleep spindles are present, which are short bursts of electrical activity in the brain that last for about a second to two seconds and occur at a frequency of 12 to 15 hertz. Understanding the different stages of sleep and their characteristics can help individuals develop effective sleep hygiene practices and improve their overall sleep quality.
Deep Sleep: Unity in the Brain: During deep sleep, the brain exhibits synchronized electrical activity resulting in large, distinct waves, crucial for memory consolidation and physical recovery.
During deep sleep, the brain exhibits large, slow waves of electrical activity that are much more powerful than when we are awake. These waves, known as deep slow wave sleep, are produced when large groups of neurons in the cortex synchronize their firing and go silent together. This synchronized activity results in waves that are much larger in amplitude than during wakefulness. The analogy given is that of a football stadium, where during wakefulness, the crowd is having various conversations, but during deep sleep, the entire stadium unites and speaks with one voice. These deep slow wave sleep stages are crucial for various functions including memory consolidation and physical recovery. The brainwave activity during these stages is quite distinct from that of wakefulness and is a unique feature of sleep.
Deep Sleep: Restoring the Body and Boosting Immunity: Deep sleep plays a vital role in calming the nervous system, restoring the immune system, regulating metabolic functions, and ensuring efficient blood sugar control for optimal health and well-being.
Deep sleep plays a crucial role in various functions of the body and brain. During deep sleep, the body shifts into a parasympathetic state, leading to a calmer nervous system, reduced cardiovascular activity, and immune system restoration. Deep sleep also aids in regulating metabolic functions, specifically blood sugar control. By instigating the restocking of immune cells and increasing sensitivity to immune signals, deep sleep enhances the immune response. Additionally, deep sleep's impact on metabolic functions includes the proper release and response to insulin, ensuring efficient blood sugar control. Overall, deep sleep is essential for optimal health and well-being.
Deep sleep's role in brain health and Alzheimer's protection: Deep sleep is vital for brain health, including learning, memory, and Alzheimer's protection. REM sleep and stages 1 and 2 are also important, but their effects on health are less studied.
Deep sleep plays a crucial role in brain health, particularly in regulating learning and memory functions, and protecting against Alzheimer's disease by washing away toxic proteins like beta amyloid and tau protein. However, it's essential to note that REM sleep also plays a significant role in the sleep cycle, and stages 1 and 2 of sleep should not be overlooked, as they are the transition into deeper sleep stages. During these stages, the body exhibits slow rolling eye movements and experiences hypnagogic jerks, which are the beginning of dreaming. While the effects of selectively depriving individuals of stages 1 and 2 sleep are not well-studied, it is known that it's challenging to isolate these stages, making it difficult to conduct such experiments. Overall, optimizing sleep quality and ensuring adequate time spent in all stages of sleep is essential for overall health and well-being.
Loss of proprioception during sleep causes strange experiences: The loss of proprioception during sleep can result in the sensation of falling and the phenomenon of hypnagogic jerks, as well as contribute to the vividness of dreams during REM sleep.
As we transition into sleep, we lose certain sensory perceptions, specifically proprioception, which is our sense of body position in space. This loss of proprioception can occur before or after we lose consciousness, and when it happens before, our brain may interpret it as falling, leading to the sensation of "jerking" or "hypnagogic jerks." During REM sleep, our brains also paralyze our bodies to prevent us from physically acting out our dreams. This loss and then regain of proprioception, along with other factors, may contribute to the strange and vivid experiences we have during the hypnagogic state and in our dreams.
The Paradox of REM Sleep: Paralyzed Muscles and Active Brain: During REM sleep, muscles are paralyzed to ensure safe dreaming, while the brain remains highly active. This paradoxical state allows for intense brain activity without the risk of acting out dreams and potentially harming oneself.
During REM sleep, your muscles are paralyzed to ensure safe dreaming, while your brain remains highly active. This paradoxical state allows for intense brain activity without the risk of acting out dreams and potentially harming oneself. The absence of muscle tone during REM sleep is what defines it from wakefulness, and the reasons for the exceptions, such as the extraoccular muscles and the muscle in the middle inner ear, are still a mystery. The sensation of falling asleep may be related to the progressive loss of proprioception, or the awareness of the position and movement of your body, in the early stages of sleep. Additionally, the way we describe falling asleep, such as "drifting off" or "falling into sleep," may be influenced by this feeling of falling. The experience of sleep can vary depending on the position, with horizontal sleeping leading to a different experience compared to sleeping upright.
The angle of your feet and temperature during sleep affect sleep quality: Maintaining a cool environment and sleeping on your side can improve sleep quality and help regulate temperature and breathing
The position and orientation of the body during sleep, specifically the angle of the feet relative to the head and the temperature of the environment, can significantly impact the quality and pattern of sleep stages. The body's ability to regulate temperature and dissipate heat is superior when lying down, making it easier to fall asleep and maintain good sleep quality. Additionally, individuals with snoring or sleep apnea are more likely to experience breathing issues when sleeping on their backs, making it important for them to avoid this position. The distribution of blood flow and core body temperature play a role in these effects.
New discoveries about deep sleep and yawning: Animal research suggests that turning the head during deep sleep enhances brain cleansing, but this is not proven in humans. Yawning is contagious and triggered by mirror neurons in the brain, indicating a potential social function.
During deep sleep, the brain's cleansing system becomes more effective when the head is turned to the side, according to some animal research. However, this finding is not definitively proven in humans and should not be considered a prescriptive recommendation. Another interesting discovery is that yawning is not solely a sign of tiredness, but also a contagious behavior triggered by the mirror neuron system in the brain. This theory is supported by the fact that yawning is contagious and can be observed in response to seeing others yawn. The exact function of yawning remains a topic of ongoing research.
The Complex Function of Yawning: Yawning may be a complex behavior with functions for empathy, brain cooling, and sleep promotion
Yawning is a complex behavior with several theories explaining its function. While some believe it's a contagious behavior for empathy and social bonding, others suggest it's a response to brain temperature getting too warm. The brain cooling theory proposes that yawning helps lower brain temperature, making it easier to fall asleep. However, the paradox remains that falling asleep requires a drop in core body temperature, which is achieved by warming up the outer surface of the body and brain. This process, in turn, can make people feel sleepier in a warm environment. So, while the exact reason for yawning remains unclear, it's likely a combination of various functions.
Understanding the Postprandial Dip and Its Effect on Afternoon Energy: The postprandial dip is a natural decrease in brain alertness and increase in sleepiness that occurs between 1-4 p.m., not solely due to post-meal feelings. Optimizing sleep and wakefulness throughout the day is crucial for overall well-being.
The afternoon dip in energy and increased desire to nap is not solely due to a post-meal feeling, but rather a genetically hardwired drop in brain alertness called the postprandial dip. This dip, which typically occurs between 1-4 p.m., can be measured by a decrease in brain activity and an increase in warmth, leading to a strong desire to sleep. Understanding this phenomenon can help us recognize the importance of optimizing our sleep and wakefulness throughout the day. Additionally, InsideTracker is a valuable resource for analyzing and improving various health factors, including sleep quality. By understanding the importance and functions of sleep, we can appreciate the significance of this seemingly wasteful state and take steps to ensure we're getting the best possible sleep for our overall well-being.
The Importance of Sufficient and Good Quality Sleep for Overall Health: Sleep impacts reproductive health, metabolism, and immune system function, making sufficient and good quality sleep essential for optimal health
Sleep is a non-negotiable life support system that has evolved with life itself. Lack of sufficient sleep can have a significant impact on various systems in the body. For instance, it can lead to hormonal imbalances, affecting both testosterone and estrogen levels, and impairing reproductive health. Additionally, a lack of sleep can disrupt the metabolic system, leading to impaired insulin function and potential prediabetes. Furthermore, one night of poor sleep can result in a 70% reduction in the activity of natural killer cells, which are crucial for the immune system's ability to fight against unwanted elements like cancer. Therefore, getting sufficient and good quality sleep is essential for maintaining optimal health.
Sleep's Impact on Health: From Immune System to Genes: Lack of sleep before a flu shot can make it less effective, chronic sleep deprivation increases cold/flu risk, sleep impacts heart health, disrupts genes, and affects emotional states of federal judges.
Sleep plays a crucial role in various aspects of our health. Lack of sufficient sleep before getting a flu shot can make it less effective, and chronic sleep deprivation increases the risk of developing the common cold or flu by almost three times. Sleep also impacts the cardiovascular system, with studies showing a 24% relative increase in heart attack risk the day after losing an hour of sleep. Furthermore, sleep affects our genes, with one study finding that limiting sleep to six hours for a week distorted the activity of 711 genes, including those associated with the immune system, tumor promotion, chronic inflammation, and cellular stress. Sleep deprivation can even impact the emotional and mood states of federal judges, leading to harsher sentencing. In essence, sleep affects every aspect of our wellness, from our immune system to our cardiovascular health and even our genes. It's essential to prioritize getting enough sleep to maintain optimal health.
The Importance of Sleep for Learning and Memory: Sleep enhances learning by preparing the brain to absorb new information and consolidates memories, improving recall and reducing forgetting.
Sleep is essential for optimal learning and memory retention. Matt Walker, a sleep scientist, emphasized that both before and after learning, sleep plays a crucial role. During sleep, the brain's learning centers are more prepared to absorb new information, making it easier to learn and retain. After learning, sleep consolidates and connects new memories, making them more likely to be remembered and less likely to be forgotten. So, instead of focusing solely on the negative consequences of sleep deprivation, it's important to recognize the benefits of getting a good night's sleep for learning and memory.
Sleep enhances learning and memory by building associative networks: Sleep improves memory by linking related information and boosts mood while maintaining hormonal balance for appetite regulation.
Sleep plays a crucial role in enhancing our learning and memory by building associative networks in the brain. It goes beyond just storing facts and turns them into meaningful knowledge by linking related information. Sleep also acts as an emotional balm, improving mood and clearing emotional wounds. Additionally, it significantly impacts appetite regulation and weight gain by maintaining a balance of hormones that signal satiety and hunger. Overall, sleep's benefits extend to almost every aspect of brain and body health, making it essential for optimal functioning.
Sleep Deprivation Affects Food Cravings: Sleep deprivation increases hunger hormones and decreases fullness hormones, leading to cravings for unhealthy foods and weight gain.
Lack of sleep not only makes you feel hungry and increases your appetite, but it also affects the types of foods you crave. When you're sleep-deprived, your body produces more ghrelin, a hormone that stimulates hunger, and less leptin, a hormone that signals fullness. This double whammy can lead to weight gain, especially from "obesogenic" foods like heavy carbohydrates and simple sugars. Furthermore, sleep deprivation increases the production of endocannabinoids, which are appetite-stimulating chemicals in the brain. These hormonal changes can make it difficult to make healthy food choices and lead to unhealthy eating patterns. Additionally, lack of sleep affects the brain regions responsible for regulating emotions and making healthy decisions, making it even harder to resist unhealthy foods. In summary, getting sufficient sleep is crucial for maintaining a healthy weight and making good food choices.
The Importance of Sleep for Emotions, Mood, and Body Weight: Sleeping for 8 hours helps reset health functions, improves mood, and maintains a healthy immune system and appearance
Getting good sleep is essential for regulating emotions and improving mood and body weight. According to a study by Michael Grandner, people want to improve their sleep for these reasons. Sleep deprivation can be quickly noticed in a person's skin and eyes, and the immune system is affected, leading to a sickly look and bags under the eyes. After about 16 hours of wakefulness, the body needs about eight hours of sleep to reset various health and physiology functions. The study by Tina Sunderland further highlights the importance of sleep in maintaining a healthy immune system and appearance. Overall, the carrots for improving sleep include better mood and improved body weight.
Understanding the 'macros' of sleep: Quantity, Quality, Regularity, and Timing: Improve sleep quality, regularity, and timing, not just quantity, for optimal rest. Focus on these 'macros' using the acronym QQRT.
Sleep is not just about the number of hours spent sleeping, but also about the quality, regularity, and timing. These four aspects, known as the "macros of sleep," are essential for optimal sleep. The study discussed in the text demonstrated the importance of quantity, as sleep-deprived individuals were perceived as less attractive and more tired. However, sleep quality is equally important, with continuous sleep leading to better overall sleep efficiency. Regularity refers to maintaining consistent sleep patterns, while timing relates to the alignment of sleep with the body's natural circadian rhythm. Remembering the acronym QQRT (Quantity, Quality, Regularity, and Timing) can help you focus on these aspects to improve your sleep experience.
Measuring sleep quality beyond hours slept: Strive for adequate quantity, high-quality deep sleep, and regular sleep patterns to optimize overall health.
While the quantity of sleep is important, it's not the only factor that determines the quality of your rest. Sleep efficiency, or the percentage of time spent asleep during your total time in bed, is another crucial measure of sleep quality. Additionally, the deep sleep stage's electrical quality also plays a role in determining the restorative power of your sleep. Regularity, or maintaining consistent sleep patterns, has also emerged as a significant factor in recent years. It's essential to strive for both adequate quantity and high-quality sleep, as well as regular sleep patterns, to optimize overall health.
Consistent sleep patterns linked to lower mortality risk: Regular sleep schedule reduces mortality risk by 49% due to decreased cancer and cardiovascular mortality, and regularity carries a bigger impact than duration.
The consistency and timing of our sleep plays a significant role in our overall health and mortality risk. A study using the UK Biobank database found that individuals with regular sleep patterns had a 49% reduced risk of mortality compared to those with irregular sleep. This reduction in risk was due to a 35% decrease in cancer mortality and almost a 60% decrease in cardiovascular mortality. The study also found that regularity carried almost twice the effect size of the duration of sleep. Therefore, aiming for a consistent sleep schedule and understanding your chronotype (morning, evening, or in between) can lead to better health outcomes.
Understanding your chronotype for optimal sleep: Determining your chronotype through a quiz or self-reflection can help optimize sleep and feel more energized, recognizing the benefits of all types and avoiding stigmatization.
Our sleep patterns change as we grow older, and once we reach adulthood, we have a stable rhythm in place. However, there is variability, and sleep science categorizes this into five types: extreme morning, morning, neutral, evening, and extreme evening. For instance, an extreme morning type might go to bed at 8 pm and wake up at 4:30 am, while a neutral type like myself goes to bed around 11 pm and wakes up around 7:30 am. Understanding your chronotype can help you optimize your sleep and feel more energized throughout the day. To determine your chronotype, you can take an online quiz called the Chronotype MEQ, or answer the question of what time your body would like to go to sleep and wake up if you were alone on a desert island with no responsibilities. It's essential to remember that society often favors morning types, but evening types have their unique benefits and should not be stigmatized.
Understanding Chronotypes: Genetics and Natural Sleep Patterns: Recognize and respect the diversity of chronotypes, as genetics largely determine our natural sleep patterns and work towards creating more flexible and inclusive workplaces.
Our chronotype, or natural sleep pattern, is largely determined by genetics and not a matter of personal choice or work ethic. This means that morning types, who are more active during the day and tired in the evening, and evening types, who are more active at night and tired during the day, both have valid and natural sleep patterns. However, societal stigma and expectations can make it challenging for evening types to thrive in work environments that prioritize early hours. Additionally, disrupting our natural sleep patterns can lead to sleep deprivation and negative health consequences. It's essential to recognize and respect the diversity of chronotypes and work towards creating more flexible and inclusive workplaces that accommodate the needs of all individuals.
Understanding Chronotypes for Optimal Sleep: Aligning sleep with individual chronotypes can improve sleep quality and overall health. Misalignment can lead to sleep disorders and other health issues.
The quality and effectiveness of sleep can depend on aligning it with our individual chronotypes – our natural tendencies toward morning or evening. Those who are evening types may have difficulty falling asleep if they go to bed too early, while those who are morning types may struggle to stay asleep if they go to bed too late. Misaligning our sleep with our chronotype can lead to sleep disorders and other health issues. Therefore, it's crucial to understand our chronotype and adjust our sleep schedule accordingly. The concept of chronotypes provides insight into why shift work, which requires working against our natural rhythms, can lead to health problems. Ultimately, sleep quality is not just about quantity, but also about timing and regularity.
Checking for adequate sleep: Assess your alertness, concentration, and response to alarm clock to determine if you're getting enough sleep. Listen to your body and aim for restoration.
Getting enough quality sleep is crucial for our health and well-being, and there are simple tests to determine if we're getting enough. The first test is to check if we would sleep past our alarm clock if it didn't go off. If the answer is yes, we may not be getting enough sleep. Animals, on the other hand, would never do this. Another test is to assess our level of alertness and concentration. When we're under-slept, we may have lapses of attention, which can be measured through concentration tests. These lapses are caused by micro-sleeps, where the brain briefly enters a sleep-like state. Lastly, we should listen to our bodies and assess if we feel restored after a night's sleep. If not, we may need to adjust our sleep habits. It's important to remember that we may not always be aware of the negative effects of sleep deprivation, so it's essential to prioritize getting enough quality sleep for our overall health.
Evaluating Sleep Quality: Beyond Refreshed Feelings: Sleep quality involves more than just feeling refreshed upon waking. Consider factors like sleep inertia, post-lunch energy dips, and excessive daytime sleepiness to assess overall sleep health.
The quality and quantity of sleep are crucial for good mood, cognition, and energy levels. However, feeling refreshed and restored after a night's sleep is not the only metric to evaluate sleep quality. Some people may experience sleep inertia, a period of grogginess after waking up that can last up to an hour. Additionally, a post-lunch energy dip is a natural part of the circadian rhythm for many people and should not necessarily be a cause for concern. However, excessive daytime sleepiness throughout the day could indicate a sleep disorder, and it's essential to pay attention to energy levels around 11 a.m., as most people have reached their peak by that time. Overall, it's essential to consider various factors when evaluating sleep quality and to consult a healthcare professional if concerns persist.
Internal circadian rhythm and sleep pressure determine wakefulness and sleepiness: Our bodies are regulated by an internal clock and sleep pressure, influencing our desire to be awake or asleep, and optimal performance hours based on individual chronotypes.
Our wakefulness and sleepiness are determined by two main forces: our internal circadian rhythm and sleep pressure. Our circadian rhythm, regulated by the suprachiasmatic nucleus in our brain, influences our desire to be awake during the day and asleep at night. However, after being awake for approximately 16 hours, a chemical called adenosine builds up in our brains, leading to sleep pressure and the feeling of tiredness. Together, these two forces work to regulate our sleep-wake cycle. Additionally, our peak performance and optimal work output are linked to our circadian rhythm, suggesting that our bodies function best during certain hours based on our individual chronotypes.
Understanding Sleep and Circadian Rhythm: Our circadian rhythm and sleep pressure work together to regulate our sleep-wake cycle. Circadian rhythm follows a 24-hour cycle, while sleep pressure builds up as we stay awake. Both are independent processes, but sleep pressure can influence our circadian rhythm when we're sleep-deprived.
Our circadian rhythm and sleep pressure are two independent biological processes that work together to regulate our sleep-wake cycle. While our circadian rhythm follows a 24-hour cycle, sleep pressure builds up as we stay awake, peaking when we're most tired. Normally, these two processes align, with sleep pressure determining when we feel most sleepy and our circadian rhythm guiding our natural wake-up time. However, if we're deprived of sleep, our circadian rhythm can help alleviate the excessive sleepiness by starting its upward swing, making us feel more alert. Adenosine, the chemical responsible for sleep pressure, builds up in the brain and body, making us feel sleepier as it rises. It does this by decreasing the activity of wake-promoting regions in the brain. Despite their interdependence, both processes function independently, with one having no influence on the other.
Clearing metabolic waste during sleep for optimal brain function: Sleep helps clear waste and release growth hormone for optimal brain function and overall health
During sleep, particularly deep non-REM sleep, the body is able to clear away metabolic waste, such as adenosine, which builds up during wakefulness and promotes feelings of sleepiness. This process is important for maintaining optimal brain function and overall health. Additionally, growth hormone, which is crucial for growth and tissue repair, is primarily released during sleep, highlighting the importance of consistent and adequate sleep for overall well-being. The timing and quality of sleep also play a role in the effectiveness of this restorative process.
Sleep's role in growth hormone release and cortisol regulation: Getting enough and good quality sleep is vital for growth hormone release and cortisol regulation, ensuring optimal health and well-being. Deep sleep specifically helps reduce stress response and cortisol release.
Sleep plays a crucial role in the release of growth hormone and the regulation of cortisol. While growth hormone can be released during non-natural hours due to sleep, the quality and quantity of sleep, especially deep sleep, significantly impact its release. On the other hand, cortisol, often seen as a bad hormone, is essential for immune system function, waking, and memory formation. During sleep, the body naturally keeps cortisol at bay, allowing for restorative processes. Deep sleep contributes to this by reducing the stress response and the release of cortisol. Cortisol also follows a circadian rhythm, with levels dropping during the night, making it important to avoid stressors and disturbing news in the late evening to maintain optimal sleep quality and prevent cortisol from impeding the sleep structure. In summary, getting sufficient and good quality sleep is essential for growth hormone release and cortisol regulation, contributing to overall health and well-being.
Understanding the importance of sleep and its impact on health and performance: Prioritize good sleep hygiene by focusing on quantity, quality, regularity, and timing as the four macronutrients of good sleep. Sleep impacts mental and physical health, and poor sleep can lead to negative consequences. Improve and optimize sleep through research and resources.
Sleep is a crucial aspect of our overall health and well-being, and it's essential to prioritize good sleep hygiene. The different sleep cycles and their interrelationships were discussed, along with the importance of quantity, quality, regularity, and timing as the four macronutrients of good sleep. Sleep impacts mental health, physical health, and performance, and the consequences of good and bad sleep were explored. A huge thank you to Dr. Matthew Walker for shedding light on this topic and for his advocacy for science and health. To improve and optimize sleep, we look forward to the next episode in this mini-series. For more information on Dr. Walker's research and resources, check out the links in the show notes. Don't forget to subscribe to the podcast and leave a review, and follow Huberman Lab on social media for science-related content. Additionally, consider checking out the supplements discussed on the Huberman Lab podcast for sleep and other health benefits. Subscribe to the neural network newsletter for zero-cost podcast summaries and protocols on various topics. And lastly, a big thank you for your interest in science.
