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This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications. Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.” We also discuss the current status of sleep research for developing advanced techniques to optimize sleep. This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health. The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For the full show notes, including referenced articles and additional resources, please visit https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: https://ai.hubermanlab.com/s/e2KRCmn7 Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Matthew Walker Website: https://www.sleepdiplomat.com Podcast: https://www.sleepdiplomat.com/podcast "Why We Sleep": https://amzn.to/4a9Tyyl Academic profile: https://psychology.berkeley.edu/people/matthew-p-walker X: https://twitter.com/sleepdiplomat Instagram: https://instagram.com/drmattwalker LinkedIn: https://www.linkedin.com/in/sleepdiplomat MasterClass: https://www.masterclass.com/classes/matthew-walker-teaches-the-science-of-better-sleep Timestamps 00:00:00 Improving Sleep 00:01:16 Sponsors: Helix Sleep, WHOOP & Waking Up 00:05:30 Basics of Sleep Hygiene, Regularity, Dark & Light 00:12:05 Light, Day & Night; Cortisol, Insomnia 00:18:45 Temperature; “Walk It Out”; Alcohol & Caffeine 00:26:05 Sleep Association, Bed vs. Sofa 00:29:43 Tool: Falling Asleep; Meditation, Breathing 00:35:23 Sponsor: AG1 00:36:37 Alcohol & Sleep Disruption 00:40:01 Food & Sleep, Carbs, Melatonin 00:49:25 Caffeine; Afternoon Coffee, Nighttime Waking 00:55:52 Caffeine Metabolism & Sleep, Individual Variation 01:01:19 Sponsor: InsideTracker 01:02:04 Cannabis: THC vs. CBD, REM Sleep, Withdrawal 01:12:03 Sleep Hygiene Basics 01:16:08 Tool: Poor Sleep Compensation, “Do Nothing” 01:20:23 Tool: Sleep Deprivation & Exercise 01:24:11 Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence 01:32:58 Wind-Down Routine; Mental Walk; Clocks & Phones 01:41:29 Advanced Sleep Optimization, Electric Manipulation 01:50:07 Temperature Manipulation, Elderly, Insomnia 01:58:57 Tool: Warm Bath Effect & Sleep, Sauna 02:04:36 Acoustic Stimulation, White Noise, Pink Noise 02:13:30 Rocking & Sleep, Body Position 02:24:17 Enhance REM Sleep & Temperature; Sleep Medications 02:28:35 Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia 02:34:12 Acetylcholine, Serotonin, Peptides; Balance 02:40:45 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter #HubermanLab #Science #Sleep Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://www.hubermanlab.com/disclaimer
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Cake By The Ocean (Official Lyric Video) Song taken from the SWAAY EP Download: http://republicrec.co/DNCESwaayEx Stream/Share “Cake By The Ocean” on Spotify: https://open.spotify.com/track/42ftjU4cTN5UTRksyqBKZJ Follow DNCE Instagram: http://www.instagram.com/DNCE Twitter: http://www.twitter.com/DNCE Facebook: http://www.facebook.com/DNCEmusic Snapchat: DNCEmusic Music video by DNCE performing Cake By The Ocean. © 2015 Republic Records a division of UMG Recordings Inc. http://vevo.ly/EF9dgx Best of DNCE: https://goo.gl/haNe6F Subscribe here: https://goo.gl/SfnZbH
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“Hurricane" by Bob Dylan Listen to Bob Dylan: https://bobdylan.lnk.to/listenYD Subscribe to the Bob Dylan YouTube channel: https://bobdylan.lnk.to/_subscribeYD Follow Bob Dylan: Facebook: https://bobdylan.lnk.to/followFI Twitter: https://bobdylan.lnk.to/followTI Instagram: https://bobdylan.lnk.to/followII Website: https://bobdylan.lnk.to/followWI YouTube: https://bobdylan.lnk.to/_subscribeYD Streaming Services: https://bobdylan.lnk.to/ss_followYD Lyrics: Pistol shots ring out in the barroom night Enter Patty Valentine from the upper hall She sees the bartender in a pool of blood Cries out, "My God, they killed them all!" Here comes the story of the Hurricane The man the authorities came to blame For somethin' that he never done Put in a prison cell, but one time he could-a been The champion of the world Three bodies lyin' there does Patty see And another man named Bello, movin' around mysteriously "I didn't do it, " he says, and he throws up his hands "I was only robbin' the register, I hope you understand I saw them leavin', " he says, and he stops "One of us had better call up the cops." And so Patty calls the cops And they arrive on the scene with their red lights flashin' In the hot New Jersey night Meanwhile, far away in another part of town Rubin Carter and a couple of friends are drivin' around Number one contender for the middleweight crown Had no idea what kinda shit was about to go down When a cop pulled him over to the side of the road Just like the time before and the time before that In Paterson that's just the way things go If you're black you might as well not show up on the street 'Less you want to draw the heat Alfred Bello had a partner and he had a rap for the cops Him and Arthur Dexter Bradley were just out prowlin' around He said, "I saw two men runnin' out, they looked like middleweights They jumped into a white car with out-of-state plates." And Miss Patty Valentine just nodded her head Cop said, "Wait a minute, boys, this one's not dead" So they took him to the infirmary And though this man could hardly see They told him that he could identify the guilty men Four in the mornin' and they haul Rubin in Take him to the hospital and they bring him upstairs The wounded man looks up through his one dyin' eye Says, "Wha'd you bring him in here for? He ain't the guy!" Yes, here's the story of the Hurricane The man the authorities came to blame For somethin' that he never done Put in a prison cell, but one time he could-a been The champion of the world Four months later, the ghettos are in flame Rubin's in South America, fightin' for his name While Arthur Dexter Bradley's still in the robbery game And the cops are puttin' the screws to him, lookin' for somebody to blame "Remember that murder that happened in a bar?" "Remember you said you saw the getaway car?" "You think you'd like to play ball with the law?" "Think it might-a been that fighter that you saw runnin' that night?" "Don't forget that you are white." Arthur Dexter Bradley said, "I'm really not sure." Cops said, "A poor boy like you could use a break We got you for the motel job and we're talkin' to your friend Bello Now you don't wanta have to go back to jail, be a nice fellow You'll be doin' society a favor That sonofabitch is brave and gettin' braver We want to put his ass in stir We want to pin this triple murder on him He ain't no Gentleman Jim." ... #BobDylan #Folk #SingerSongwriter
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