The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker

Name: The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker
Uploaded: 2021-08-02T12:00:19.000Z
Duration: 6 h 12 min 6 s

Introduction to the Huberman Lab Podcast with Dr. Matthew Walker

In this section, Andrew Huberman introduces Dr. Matthew Walker as a guest on the Huberman Lab podcast. They discuss sleep science and how to get better at sleeping.

Introduction to Dr. Matthew Walker

Dr. Matthew Walker is a professor of neuroscience and psychology at UC Berkeley.

His laboratory studies sleep, including why we sleep, what occurs during sleep, such as dreams and why we dream, learning during sleep, as well as the consequences of getting insufficient or poor quality sleep on waking states.

Our discussion today is an absolutely fascinating one for anyone that's interested in sleep, learning, or human performance of any kind.

How to Get Better at Sleeping

Dr. Walker teaches us how to get better at sleeping by discussing naps, whether or not we should nap, whether or not we can compensate for lost sleep and if so how to best do that.

We discuss behavioral protocols and interactions with light, temperature, supplementation, food, exercise, sex - all the variables that can impact this incredible state of mind and body that we call sleep.

The Matt Walker Podcast

Dr. Walker has started a podcast entitled "The Matt Walker Podcast", which releases its first episode this month.

Be sure to check out The Matt Walker Podcast on Apple Podcasts or Spotify.

Sponsors: ROKA & InsideTracker

In this section Andrew Huberman thanks the sponsors of today's podcast: ROKA and InsideTracker.

ROKA Sunglasses & Eyeglasses

ROKA makes sunglasses and eyeglasses that are of the absolutely highest quality.

The design of their glasses is with performance in mind, taking into account the science of the visual system such that whether or not you're wearing them on a very bright day, or you walk into a shadowed area or there's cloud cover, you can still see everything with perfect clarity.

ROKA glasses have a terrific aesthetic and are designed to be worn in all conditions.

If you'd like to try ROKA glasses, go to roka.com and enter the code Huberman at checkout to save 20% off your first order.

InsideTracker Personalized Nutrition Platform

InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and then reach your health goals.

With InsideTracker, they have a very easy-to-use dashboard that not only gives you your numbers but also gives you simple directives related to nutrition, supplementation.

Belcampo Sponsorship

In this section, the host introduces Belcampo as a sponsor of the podcast and talks about their regenerative farm in Northern California that raises organic grass-fed and finished certified humane meats.

Belcampo's Sustainable Meat

Conventionally raised animals are confined to feedlots and eat a diet of inflammatory grains.

Belcampo's animals graze on open pastures and seasonal grasses, resulting in meat that's higher in nutrients and healthy fats.

They practice regenerative agriculture, which means that their meat is climate positive and carbon negative.

Discount Code for Listeners

Listeners can order Belcampo's sustainably raised meats to be delivered to them using the code Huberman at belcampo.com/Huberman.

Using this code will give listeners 20% off their first order.

What is Sleep?

In this section, Dr. Matt Walker explains what sleep is and its benefits.

Benefits of Sleep

Sleep is probably the single most effective thing you can do to reset your brain and body health.

REM sleep is a fascinating time when some parts of your brain are up to 30% more active than when you're awake.

Complexity of Sleep

Sleep as a process is an incredibly complex physiological ballet with changes in brainwave activity far more dramatic than those seen when we're awake.

The active state of sleep violates the idea that our mind is dormant while our body rests.

Evolutionary Perspective on Sleep

In this section, Dr. Matt Walker discusses his perspective on the evolution of sleep.

Sleep as Proto State

Dr. Walker questions the assumption that we evolved to sleep and suggests that sleep may have been the proto state from which wakefulness emerged.

Sleep was the price we paid for wakefulness, and it is an intense evolutionary adaptive benefit and system.

The active state of sleep is not a passive state but rather a complex physiological ballet.

Understanding REM Sleep

In this section, the speaker discusses the paradoxical nature of REM sleep and how it is different from other conscious states.

Paradoxical Nature of REM Sleep

REM sleep is referred to as paradoxical sleep because the brain is very active, yet we are essentially paralyzed.

The brainwave recordings make it difficult to differentiate between being awake or in REM sleep. The activity from eyes and muscles can help differentiate between them.

Before entering into REM sleep, the brainstem sends a signal down the spinal cord that communicates with alpha motor neurons in the spinal cord which control voluntary skeletal muscles. This results in paralysis of our body during dream sleep.

The reason for paralysis during dream sleep is so that we can dream safely without acting out our dreams and potentially harming ourselves.

Autonomic Activity During REM Sleep

Men have erections during REM sleep while women have vaginal lubrication due to autonomic activity.

During REM sleep, there are periods where heart rate decelerates and drops while blood pressure goes down. There are also random periods where heart rate accelerates dramatically due to autonomic storms controlled by the sympathetic nervous system.

Practical Impact of Understanding Sleep

In this section, the speaker talks about how understanding sleep can be practically impactful for our daily lives.

Importance of Understanding Sleep

Understanding sleep is not just intellectually interesting but also practically impactful for our daily lives.

Muscle Groups and Sleep Stages

In this section, the speaker discusses two voluntary muscle groups that are speared from paralysis and the different stages of non-REM sleep.

Voluntary Muscle Groups

Only two voluntary muscle groups are speared from paralysis: extra ocular muscles and inner ear muscles.

The reason for this is not well understood but may be related to sensory issues.

Some have suggested that the eyeballs are speared from paralysis because inactivity can cause oxygen issues in the aqueous or vitreous humor.

Sleep Stages

Non-REM sleep is divided into four stages, with stages three and four being deep non-REM sleep and stages one and two being light non-REM sleep.

When falling asleep, a person will typically go through light non-REM sleep before descending into deeper stages of non-REM sleep.

Stages of Sleep

This section discusses the different stages of sleep and what happens during each stage.

Non-REM Sleep

Heart rate drops during stages three and four.

Cells in the cortex fire together and then go silent, resulting in physiological coordination that is not seen during any other brain state.

Muscle tone drops significantly, but there is no paralysis.

REM Sleep

After about 80 minutes, there is a short period of REM sleep before going back down into non-REM sleep.

The ratio of non-REM to REM changes as you move across the night. In the first half of the night, there is more deep non-REM sleep (stages three and four), while in the second half of the night, there is more rapid eye movement (REM) sleep.

Importance of Sleep

This section discusses why getting enough sleep is important for optimal performance and health.

Effects of Lack of Sleep

Red eyes should be abolished because they can lead to a general feeling of malaise and decreased brain function.

Long shifts have been shown to lead to physician-induced errors that can result in fatalities.

Lack of sleep has been linked to higher rates of suicidality among training physicians.

Circadian Rhythms

Circadian forces drive when we want to sleep.

Sleep States and Reciprocity

This section discusses the relationship between different sleep states and whether one state drives the entry to another.

Relationship Between Sleep States

During a time when your sleep would normally be occupied mostly by rapid eye movement (REM) sleep, you will experience a greater percentage of REM sleep because of circadian forces.

There is some degree of reciprocity between sleep states, but not always. Some pharmacologies have shown independence to that.

Mostly, if you are forced to skip the slow wave sleep part of the night, you will leap into REM sleep. However, there is no program that runs in your brain that says we always start with a first couple of hours of deep sleep.

Selective deprivation can be used to deprive people of one stage or another. For example, first half-of-the-night deprivation results in mostly deep non-REM (NREM) sleep deprivation while second-half-of-the-night deprivation results in mostly all REM sleep.

Slow Wave Sleep vs. REM Sleep

This section discusses the differences between slow wave sleep and REM sleep.

Differences Between Slow Wave Sleep and REM Sleep

The first part of the night's slow wave sleep is restorative to musculature and motor learning while dream content tends to be less emotional. The second half of the night's dreams tend to be more emotional with unpairing of emotional load from previous day experiences.

If you were to deprive yourself of REM, you would be hyper-emotional and not settled with experiences while if you deprive yourself of slow wave sleep, you would feel more physical malaise.

During deep NREM sleep, we get a form of natural blood pressure medication. When taken away, the next day usually results in autonomic dysfunction and abnormalities in heart rate and blood pressure.

Importance of Sleep Stages

In this section, the speakers discuss the importance of different sleep stages and their effects on growth hormone and testosterone levels.

Growth Hormone and REM Sleep

Deep sleep deprivation affects growth hormone levels.

Growth hormone is more REM sleep dependent.

Testosterone peaks during REM sleep in the second half of the night.

Effects of Sleep Deprivation

Different types of sleep deprivation lead to different profiles of mental and physical dysfunction.

Evolution has preserved all stages of sleep because they are non-negotiable for optimal functioning.

The Evolutionary Significance of Sleep

In this section, the speakers discuss why sleep has survived evolution despite its apparent disadvantages.

The Detrimental Effects of Sleep

From an evolutionary perspective, sleep seems detrimental as it prevents mating, reproduction, foraging for food, caring for young, and makes individuals vulnerable to predation.

The Survival of Sleep Stages

Despite its apparent disadvantages, every stage of sleep has survived evolution heroically.

Mother nature has not found a way to reduce or eliminate any stage of sleep without significant consequences.

Waking Up in the Middle of the Night

In this section, the speakers discuss waking up in the middle of the night and how it affects longevity and learning.

Waking Up Frequently at Night

It is natural to wake up briefly during a 90-minute cycle at the end of REM sleep.

Waking up frequently during the night is normal, especially as we age.

The waking episode is not detrimental to longevity or learning.

Sleep Hygiene

Good sleep hygiene can help prevent cognitive stimulation and light from disrupting sleep.

Understanding Sleep Efficiency

In this section, the speaker discusses sleep efficiency and how it relates to waking up in the middle of the night.

Sleep Efficiency

Sleep efficiency is the percentage of time spent asleep out of the total amount of time spent in bed.

Even with a healthy sleep efficiency, it's normal to wake up for short periods throughout the night.

If you're spending long periods of time awake or waking up frequently throughout the night, it may be worth exploring why.

The Importance of Quality Sleep

In this section, the speaker emphasizes that quality sleep is just as important as quantity and explains why.

Quantity vs. Quality

Quantity and quality are both important for a good next day outcome.

You can't have one without the other when it comes to optimizing your waking state.

Fragmented sleep can lead to deficits in quality sleep.

The Importance of Sleep Awareness

In this section, the speaker reflects on his early views on sleep and emphasizes the importance of raising awareness about its benefits.

Raising Awareness

Sleep was once a neglected topic in health conversations but is now gaining more attention.

The benefits of quality sleep are tremendous while deficits from poor quality sleep can be significant.

Raising awareness about these issues is crucial.

The Uberman Sleep Schedule

In this section, the speakers discuss the Uberman sleep schedule and whether it is beneficial or detrimental to our health.

The Uberman Sleep Schedule

The Uberman sleep schedule involves sleeping in 90-minute bouts spread throughout the day and night to increase productivity and reduce overall sleep need.

A comprehensive review found that these schedules were not helpful and were actually quite detrimental to performance metrics, physiological outcome measures, and quality of sleep.

Fighting biology by trying to sleep in a way that goes against our natural circadian rhythm can lead to disease, sickness, and impairment.

Sleeping in accordance with our natural biological edict tends to result in a higher quality of life and longer duration.

Importance of Sunlight for Circadian Rhythm

In this section, the speakers discuss the importance of sunlight for regulating our circadian rhythm.

Sunlight for Circadian Rhythm

Getting at least 30 to 40 minutes of exposure to some kind of natural daylight early in the day can help regulate our circadian rhythm.

Even on a cloudy day, natural sunlight is usually far more potent than anything we can get from indoor lighting. Working next to a window can provide some natural sunlight exposure.

Importance of Natural Light Exposure

In this section, Matt Walker discusses the importance of natural light exposure for circadian rhythm alignment and reset. He shares his personal routine for getting light stimulation early in the day.

Matt's Routine for Light Stimulation

Matt chooses a gym with huge amounts of window exposure facing East to get both exercise and daylight simultaneously.

He prefers to work out around 7:45-8am facing a window with sunlight coming through.

Even on cloudy days, the Lux coming through is intense enough to provide natural light stimulation.

Recent studies have shown that workers who moved from offices without natural daylight exposure to working in front of windows had an increase in total sleep time by over 30 minutes and an improvement in sleep efficiency by 5-10%.

Caffeine Consumption

In this section, Tim Ferriss asks Matt Walker about caffeine consumption and its effects on sleep.

Effects of Caffeine on Sleep

Tim Ferriss loves caffeine but consumes it in relatively restricted periods of time.

Caffeine has a half-life of approximately 6 hours, meaning that if you consume caffeine at noon, half of it will still be present in your system at 6pm.

Consuming caffeine later in the day can interfere with sleep onset and reduce overall sleep quality.

How Caffeine Works

In this section, the speaker explains how caffeine works to make us feel more alert and how the timing of caffeine intake can affect its effectiveness.

Mechanisms of Action

Caffeine is a psychoactive stimulant that increases dopamine levels in the brain.

Caffeine's principal mode of action is on adenosine, a chemical that accumulates in the brain throughout the day and creates sleep pressure.

Adenosine has two main receptors (A1 and A2), which work together to inhibit wake-promoting areas of the brain while promoting sleep-promoting regions.

Effects on Alertness

The dose and timing of caffeine intake can determine whether it makes us feel more alert or not.

As adenosine accumulates in the brain throughout the day, we feel progressively sleepier. Caffeine counteracts this effect by blocking adenosine receptors and increasing dopamine levels, making us feel more alert.

The Progressive Process of Sleepiness

In this section, the speaker explains how adenosine builds up in our brains throughout the day, creating a progressive process of sleepiness that culminates in feeling tired at night.

Adenosine Accumulation

Adenosine is created as neurons combust energy during wakefulness.

This chemical builds up in our brains throughout the day, creating a weight of sleepiness that we gradually feel growing as we get into the evening.

Sleep Pressure

The more adenosine we have, the sleepier we feel, creating a sleep pressure.

This process is progressive and not a step function. Caffeine can temporarily counteract this effect, but eventually, the weight of sleepiness will catch up with us.

The Effects of Caffeine on Sleepiness

In this section, the speakers discuss how caffeine affects sleepiness and adenosine receptors.

How Caffeine Affects Adenosine Receptors

Caffeine latches onto adenosine receptors but does not activate them, blocking them instead.

This prevents adenosine from communicating to the brain that you have been awake for a long time, even though it is still present in your brain.

Caffeine competes with adenosine and forces it out of the way, which creates a feeling of wakefulness.

The Half-Life of Caffeine

The half-life of caffeine is between five to six hours, while its quarter life is between 10 to 12 hours.

Different people have different durations of caffeine's action due to two gene variants that dictate enzymatic speed in breaking down caffeine in the liver.

The Caffeine Crash

After some time period, caffeine becomes inactive in the system.

When caffeine is dislodged from adenosine receptors, unfortunate things happen. This is what we call the "caffeine crash."

People who are very sensitive to caffeine may experience more severe crashes than those who are less sensitive.

Understanding the Effects of Caffeine on Sleep

In this section, the speaker discusses how caffeine affects sleep and provides guidelines for when to stop consuming caffeine.

The Avalanche of Adenosine

After a few hours, caffeine starts to come out of the system.

This leads to an avalanche of adenosine, which causes the caffeine crash.

Drinking caffeine all day long can lead to a crash at night that may disrupt sleep.

Guidelines for Stopping Caffeine Intake

It is recommended to stop consuming caffeine 8-10 hours before bedtime.

Continuing to consume caffeine into the evening can reduce deep sleep by up to 30%.

Lack of deep sleep can lead to feeling unrestored in the morning and reaching for more coffee.

Mistakes in Approaching Health Messages

The speaker acknowledges that he was too headstrong in his approach towards discussing lack of sleep in society.

He believes that a softer approach is necessary when discussing health messages within the public sphere.

Introduction

In this section, the speakers discuss how to communicate the importance of sleep without scaring people. They also touch on caffeine and its effects on sleep.

Communicating the Importance of Sleep

The speaker wants to be faithful to the science but not scare people who are struggling with their sleep.

The messaging about sleep has been net positive for various communities, including first responders, medical professionals, and civilians.

It's important to be gentle with ourselves when we deviate from ideal circumstances.

Caffeine and Sleep

The speaker stands behind his statement that sleep is vital for all aspects of health and performance.

Drinking coffee is okay, but it should be restricted to the early part of the day most days.

The middle ground between strict adherence to ideal circumstances and complete disregard for them can be hard to achieve.

Alcohol and Sleep

In this section, the speakers discuss alcohol's impact on sleep and what constitutes reasonable behavior when it comes to consuming alcohol.

Alcohol as a Sedative

Alcohol is often used as a sleep aid but is anything but a sleep aid.

Most people use alcohol to help them fall asleep, which is a process involving push-pull before turning off.

Reasonable Behavior Regarding Alcohol Consumption

Alcohol belongs in a class of drugs called sedatives or depressants.

People should avoid using alcohol as a sleep aid because it disrupts normal sleep patterns.

If someone chooses to drink alcohol, they should do so in moderation and earlier in the evening rather than later.

The Effects of Alcohol on Sleep

In this section, the speaker discusses how alcohol affects sleep and why it is not a good idea to use alcohol as a sleep aid.

Alcohol's Effect on Brain Activity

When we drink alcohol, it sedates our cortex and knocks us out quicker.

However, sedation is not naturalistic sleep.

Drinking alcohol fragments our sleep by causing us to wake up many more times throughout the night.

Quality of Sleep

Fragmented sleep or noncontinuous sleep induced by alcohol is usually not good quality sleep.

Even though you may feel great the next day after drinking, your body has not had enough restful REM (rapid eye movement) sleep.

REM sleep is critical for cognitive functions such as learning and memory.

Emotional Sensitivity

Lack of proper rest can heighten emotional sensitivity and make people more easily derailed emotionally.

People who are deprived of adequate amounts of rest are more sensitive to negative stimuli.

Drinking Wine with Dinner

Even one glass of wine in the evening with dinner can disrupt your REM sleep.

Studies have shown that even at low doses, changes in brain activity occur when consuming alcohol.

The Importance of Growth Hormone and REM Sleep

In this section, the speakers discuss the importance of growth hormone and its relationship with REM sleep. They also touch on the consequences of disrupted REM sleep.

Growth Hormone Release During Alcohol Laced Sleep

There was a significant drop in growth hormone release during alcohol laced sleep.

Growth hormone is essential for metabolism and tissue repair in adults.

Disrupted REM sleep can lead to consequences for growth hormone release.

Testosterone is also affected by non-REM sleep disruption.

Relationship Between Growth Hormone and REM Sleep

Healthy amounts of REM sleep are strongly tethered to the presence of growth hormone release.

Growth hormone is released across both non-REM and REM stages.

Testosterone has peak release rates right before entering into REM sleep.

Consequences of Low Testosterone Levels

Reduced levels of testosterone can lead to psychological and physical symptoms.

Mortality risk associated with low testosterone is non-trivial, including prostate cancer.

Emotional Instability and Insufficient Sleep

Emotional instability is one of the most reliable signatures of insufficient sleep, regardless if it's not total deprivation.

There is an intimate association between emotional mental health and sleep health.

Relationship Between REM Sleep and Longevity

Harvard researchers found that REM sleep was the strongest predictor of longevity in two different large populations.

A machine learning analysis showed that every 5% reduction in REM sleep led to a 13% increased risk of mortality.

All stages have good quality sleep, not just deep or dream stages.

The Importance of Sleep and Movement

In this section, the speakers discuss the importance of sleep and movement for mental and physical health.

Sleep is Fundamental to Health

Proper amounts of movement are necessary for good health.

Threshold levels are required, regardless of how many exercise regimes you follow per week.

The same is true for REM sleep and total amount of sleep.

Mental and physical health depend on getting sufficient sleep.

Recommendations for Better Sleep

When asked what people should do to improve their health, the first question should always be about their sleep.

It's important to consider how well you sleep every night and how long you sleep.

The speaker recommends a book on improving your sleep as well as podcasts that cover the topic.

Benefits of Podcasts Over Books

In this section, the speakers discuss the benefits of podcasts over books in terms of providing regular updates and corrections based on new data.

Advantages of Podcast Format

Updates can be provided regularly through podcasts.

Corrections can be made as new data comes out.

This format allows for more frequent communication with listeners.

Effects of Alcohol on Sleep

In this section, the speakers discuss whether drinking alcohol before bed affects your quality of sleep.

Time Window Dependency

There is a time window dependency when it comes to drinking alcohol before bed.

A study has not been done yet regarding time separation dose dependent curve.

Less alcohol consumption leads to fewer metabolic byproducts such as aldehydes and ketones which negatively affect our body.

Life is About Checks and Balances

Life is all about checks and balances.

While it's important to be aware of the effects of alcohol on sleep, it's also important to enjoy life.

The speaker is not a big drinker but believes that people should make informed choices based on scientific literature regarding sleep.

Marijuana and CBD

In this section, the speaker discusses the effects of marijuana and CBD on sleep.

Marijuana and Sleep

THC can speed up the time with which you fall asleep but seems to block REM sleep.

When using THC, people often report not remembering their dreams or having fewer dreams. This is because THC blocks REM sleep.

When alcohol blocks your REM sleep, your brain tries to get back all of the REM sleep that it's lost. The same happens with THC.

One of the bigger problems with THC is withdrawal dependency. As you start to use THC for sleep, there can be a dependency tolerance. So you start to need more to get the same sleep benefit. And when you stop using, you usually get a very severe rebound insomnia.

CBD and Sleep

CBD is less psychotic than THC and does not make you high.

Neither THC nor CBD are considered sedatives in the technical sense.

Marijuana and CBD for Sleep

In this section, the speakers discuss the effects of marijuana and CBD on sleep. They explore the potential benefits and drawbacks of using these substances to improve sleep quality.

Marijuana Dependency

Many people who use marijuana regularly may experience intense anxiety without it, indicating a certain kind of dependency.

While some high-performing individuals can manage their marijuana consumption, others struggle with addiction or dependency.

CBD Supplements

The levels of CBD reported on supplement labels often do not match the actual levels contained in the product.

At low doses, CBD can be wake-promoting and cause problems with sleep. Higher doses may increase sleepiness or sedation-like symptoms.

There is not enough data to make meaningful conclusions about the effects of ingesting CBD on sleep architecture and quality. However, there are three candidate mechanisms that could potentially explain its benefits: thermo-regulation, anxiolysis (reducing anxiety), and altering adenosine signaling.

Purity Concerns

It is difficult to determine the purity of CBD supplements, but some companies are starting to conduct third-party independent laboratory tests. However, there is still a wide range in honesty and accuracy among supplement companies regarding the amounts of various substances in their products.

The FDA is beginning to explore CBD's potential benefits for sleep through grant announcements, but most research has been conducted by individuals experimenting with it themselves or giving it to their pets.

THC, CBD, and Sleep

In this section, the speakers discuss the effects of caffeine, alcohol, THC, and CBD on sleep. They suggest that these substances can be consumed in moderation at appropriate times but can greatly disrupt sleep if taken in incorrect amounts or at incorrect times.

THC and CBD

THC and CBD are both viable together.

Consuming them in moderation at appropriate times is probably okay for most people.

However, taking them in incorrect amounts or at incorrect times will greatly disrupt sleep.

Melatonin: The OG of Sleep Supplementation

In this section, the speakers discuss melatonin as a supplement that promotes healthy sleep. They compare naturally occurring melatonin to melatonin supplements and explain how melatonin is released into the body.

Naturally Occurring Melatonin

Melatonin starts to rise as dusk approaches.

As light fades with dusk, the brake pedal of light coming through the eyes eases off.

The spigot of melatonin is opened up and it starts getting released.

There is a rising peak of melatonin sometime around the time of sleep itself.

Melatonin Supplements

People often forget that we make melatonin endogenously because they are so cued to its role as something you take.

Typically we release some amount of melatonin each night before we go to bed.

The typical amounts vary from person to person.

It's interesting that people are so cued to its role as something you take when it's actually something we make endogenously.

The Role of Melatonin in Sleep

This section discusses the role of melatonin in regulating sleep and how it communicates to the brain and body when it's time to sleep or wake up. It also explores whether melatonin supplementation is helpful for improving sleep.

Melatonin Regulates Sleep-Wake Cycles

The central brain clock is regulated by external factors such as daylight, temperature, food, and activity.

Melatonin communicates a chemical signal of 24-hour cycles of light and day to the rest of the brain and body.

When melatonin levels are low or non-existent, it signals that it's daytime and time to be awake.

At nighttime, when melatonin is released, it signals that it's dusk and time to think about sleep.

Melatonin Helps with Timing but Not Generation of Sleep

Melatonin helps with the timing of onset of sleep but not with generating sleep itself.

It tells the rest of the brain and body when it's time to go to sleep but doesn't ensure overall structure or guide the "sleep orchestra" throughout the night.

Supplementation with Melatonin

Studies show that melatonin supplementation is not particularly helpful as a sleep aid for healthy adults who are not older age.

A recent meta-analysis demonstrated that melatonin only increases total amount of sleep by an average of 3.9 minutes and increases sleep efficiency by 2.2% on average.

Despite this lack of evidence, melatonin remains one of the most commonly consumed so-called "sleep aids."

Melatonin and Sleep

In this section, the speakers discuss the potential benefits of melatonin for sleep and how it affects body temperature.

Melatonin's Effect on Body Temperature

Melatonin may not help in generating sleep but can drop core body temperature.

Dropping core body temperature by about one degree Celsius or two to three degrees Fahrenheit is necessary to fall asleep and stay asleep across the night.

Temperature variation is key, and dropping body temperature by a degree or so can help induce a sleepy state.

Melatonin as an Antioxidant

The other potential avenue that they are considering thinking more deeply about when it comes to melatonin is its role as an antioxidant.

Benefits of Melatonin for Older Adults

Older adults (60 and older), who typically have calcification of the pineal gland, tend to have a flatter overall curve of melatonin release throughout the night.

As a consequence, they tend to have problems falling asleep or staying asleep.

Melatonin supplementation in those cohorts, especially older adults with insomnia, has been thought about as maybe an appropriate use case.

Optimal Doses for Sleep Benefits

Typical doses range anywhere from one milligram to 12 or even 20 milligrams. However, optimal doses for where you do get sleep benefits in the populations that we've looked at are somewhere between 0.1 and 0.3 milligrams of melatonin.

The typical doses are usually ten times, twenty times maybe more than what your body would naturally expect. This is what we call a supra physiological dose.

Conclusion on Melatonin Supplementation

In this section, the speakers conclude their discussion on melatonin supplementation.

The escalating arms race of melatonin concentration does not look meaningful for sleep in any way.

The typical doses are far above what is physiologically normal.

Optimal doses for where you do get sleep benefits in the populations that we've looked at are somewhere between 0.1 and 0.3 milligrams of melatonin.

Melatonin supplementation may be appropriate for older adults with insomnia, but it's not a magic bullet for everyone.

Melatonin and Hormones

In this section, the speakers discuss the effects of melatonin on different species and the potential risks associated with taking high levels of melatonin.

Melatonin's Effects on Different Species

Injecting animals with melatonin caused their gonads to shrink by many hundred fold or more.

Melatonin does different things in different species, and it is important to consider this when evaluating its effects on humans.

Risks Associated with High Levels of Melatonin

Going slightly above endogenous levels for certain hormones can have beneficial or detrimental effects.

Taking high levels of a hormone that has effects on the reproductive axis, such as melatonin, can be concerning.

Some people take 100, 10, 500, or even 10,000 times the amount of melatonin that would normally be released.

A study found that some melatonin supplements contained anywhere from 83% less to 478% more than what was stated on the bottle.

Magnesium Supplementation

In this section, the speakers discuss various forms of magnesium supplementation and their potential benefits.

Forms of Magnesium Supplementation

Magnesium citrate is a laxative while magnesium malate seems to relieve delayed onset muscle soreness without causing sedation.

Magnesium biglycinate and magnesium threonate are believed to actively cross the blood-brain barrier for a sedative effect.

Personal Experiences with Magnesium Supplementation

The speaker is an avid consumer of supplements and has found magnesium supplementation to be beneficial.

The speaker asks for the other person's thoughts on magnesium supplementation and what studies they would like to see done.

Magnesium, Threonate, and Sleep

In this section, the speaker discusses the relationship between magnesium and sleep. They explain that while there is some evidence to suggest that magnesium can help with sleep problems in those who are deficient in magnesium, there is not enough data to support the idea that taking more magnesium will improve sleep for healthy individuals. The speaker also notes that there is a lack of studies specifically targeting threonate.

Magnesium and Sleep

Studies have shown that those who are deficient in magnesium may experience sleep problems.

Supplementing with magnesium can help restore levels and alleviate some sleep problems.

However, taking more magnesium does not necessarily improve sleep for healthy individuals.

There is a lack of studies specifically targeting threonate.

Valerian Root, Tart Cherry, and Kiwi Fruit

In this section, the speaker discusses three natural remedies often touted as beneficial for improving sleep: valerian root, tart cherry, and kiwi fruit. The speaker explains that while many people swear by these remedies as effective sleep aids, the evidence supporting their efficacy is limited.

Valerian Root

Valerian root is often touted as a beneficial sleep aid.

However, of seven good studies conducted on valerian root's effects on sleep using randomized placebo crossover design (a gold standard method), five found no benefits on sleep.

Two out of seven studies had insufficient data to make strong conclusions.

Tart Cherry and Kiwi Fruit

Both tart cherry and kiwi fruit are often taken as supplements or eaten whole for their potential benefits on improving sleep.

It's unclear whether they actually work since there isn't enough research available.

Valerian Root and Tart Cherry

In this section, the speakers discuss the benefits of Valerian root and tart cherry on sleep.

Valerian Root

No benefit of Valerian root has been found.

It might be worse than nothing at all.

Placebo effect can still be considered.

If it's having a benefit for you, with all the caveats that come with supplements, maybe it's no harm no foul.

Tart Cherry

Three randomized placebo crossover trials have shown positive results for tart cherries.

One study showed a reduction in time spent awake at night by over an hour.

The other two studies showed an increase in sleep by 34 minutes and 84 minutes respectively.

The studies were independent and conducted by reputable scientists.

Napping and Kiwi Fruit

In this section, the speakers discuss napping and the benefits of kiwi fruit on sleep.

Kiwi Fruit

There is some evidence to suggest that kiwi fruit may improve sleep quality.

Studies have shown that consuming kiwi fruit before bed can help people fall asleep faster and stay asleep longer.

Napping

Naps can be beneficial for some people but not for others.

Short naps (20 to 30 minutes) can help improve alertness and cognitive performance without causing grogginess or interfering with nighttime sleep.

Longer naps (60 to 90 minutes) can provide additional benefits such as improved memory consolidation but may cause grogginess upon waking up.

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