"REM sleep and non-REM, as I'll refer to it, have distinctly different roles in learning and unlearning, and they are responsible for learning and unlearning of distinctly different types of information."
Dr. Andrew Huberman
"Live your life on your own terms, and all I'm here to do is try to empower you with the science and the knowledge of sleep."
"Nocturnal urinary epinephrine was also up by like 50 percent."
"Rapid eye movement sleep normally is associated with low levels of epinephrine."
"Alcohol helps you fall asleep faster, but it disrupts your REM sleep and sleep cycles."
"The idea here is that your neurons and your nerve cells are going to repair between about 2:00 a.m. and 6:00 a.m., and you need to have been asleep for approximately three to four hours when those times of the night roll around."
"Understanding the basics of why we sleep is crucial to optimizing our sleep."
"The body has a thing called a circadian rhythm, and light is a huge, huge part of our body's physiology of sleeping and wakefulness."
"Understanding on a very simple level how sleep works is the first step to tackling sleep problems."
"Melatonin rise correlates very well with how we feel sleepy and how we fall asleep."
"Sleep is much more intelligent than we ever imagined."
"Sleep is actually like it turns your brain into essentially a dishwasher."
"Purpose of sleep: 'Connections that are important firm up, while weak ones get trimmed away.'"
"Sleep as cold as 55 degrees Fahrenheit or as hot as 110 degrees Fahrenheit. That's the secret of thermoregulation. Better sleep, better energy."
"If you deprive animals of REM sleep, you stunt the developmental growth of the brain." - Dr. Matthew Walker
"It is not the tryptophan that is making you sleepy but the digestive process itself."
"Sleep consolidates short to long-term memory."
"The 8-hour sleep myth is incorrect. Individual DNA determines how much sleep you need."
"The real key and most important factor of sleeping is the sleep hormone called melatonin."
"The glymphatic system floods the brain with cerebrospinal fluid and flushes out toxic waste products that have accumulated during the day."
"Sleep is active, not passive. There's a sleep pressure that pushes you into deep delta waves."
"The mystery of what sleep is actually for from a physiological perspective isn't really known for sure."
"Every stage of sleep is important."
"Sleep science... is based in reality."
"Sleep as a physiological process, if you study it, it's just not like that. Sleep is much more like trying to land a plane. It takes time to gradually descend down onto that hard foundation of this thing that we call a stable night of sleep."
"Wow, Klaus, your sleep science actually works!"
"One of the things that I love as I listen to you is I'm realizing you're designed to sleep well. This is part of your hard wiring, your natural intelligence, your DNA. You run on a circadian rhythm and sleep is a critical function."
"Sleep is a very, very active period."
"There's something called baseline resetting which is a term I learned from a book called 'Why We Sleep' by Matthew Walker, PhD."
"We know that sleep and circadian rhythm and light hygiene are very important to this whole process of cardiometabolic disease."
"When you temperature is a big thing but also when you get up seems to be really like that really seems to be the anchor like the super important thing and it's not maybe so so related to light as we thought."
"Temperature has more of a role than we think."
"The reason why you have to get up when the alarm rings and it's not because it sounds like a good idea, it's because of the science behind how your brain works."
"Humans are evidently biphasic creatures, programmed to function not with one but with two doses of sleep every 24-hour cycle."
"When you go to sleep, your brain secretes a fluid... to wash over the ridges of your brain through those toxins that you build up throughout the day."
"Sleep deprivation is correlated to difficulty concentrating, irritability, and fatigue."
"Over here at the Slumber Yard, we're certified sleep science coaches and we have tested and tried out each and every one of these options."
"Sleep is the one time in which there is plasticity and learning."
"Thank you ever so much for giving us a world-class grand tour of this incredible aspect of our lives that we call sleep."
"It was a really rewarding opportunity to start cross working with cross transational teams, including sleep physiologists, to better understand this global picture of nutrition impacting sleep and overall the behavior and lifestyle of an individual."
"Sleep is really just a balancing act between three things: melatonin, adenosine, and cortisol."
"With light, a bright light will reduce our melatonin and it'll affect our sleep."
"Darkness stimulates melatonin, the sleep hormone, created by the pineal gland."
"The SCN is really important; it controls the sleep-wake cycle in the hypothalamus."
"Morphological changes take place in the brain during sleep where channels open up and the trash is washed out."
"Giving melatonin in the evening... would also have the effect of advancing your circadian rhythm."
"Our body shifts from primarily sympathetic to parasympathetic during the deepest sleep we will experience throughout the night."
"We finally have a sound scientific theory on why we spend a third of our lives unconscious."
"Rem sleep is the deepest stage of sleep."
"Studies show that you're more likely to recall information 24 hours later if you went to bed shortly after learning it."
"Melatonin levels high mean we're asleep; low means we're awake."
"What happens when we sleep? The ancient Egyptians believed that dreams are a window to the future."
"The greater the number of spindles during the nap, the sleep spindles that happen during what we call non-rapid eye movement sleep, the greater the refreshment and the recuperation of their learning ability."
"The sleeping brain is still processing and consolidating and digesting information three days after the act of learning itself."
"Why We Sleep by Matthew Walker is beautiful, just such a good book."
"Our sleep is reliant on cues in the environment; without those cues, the target behavior does not occur very readily."
"Learn the secrets to a good night's rest and feed your mind's insatiable appetite for better understanding."
"One of the most interesting things we've found during deep sleep in the last few years is the removal of beta-amyloid plaque."
"We're screwing teenagers over because their brains are more inclined to naturally fall asleep around 11 PM."
"Sleep pressure adenosine builds up during the day, that makes you get sleepy at night."
"Falling asleep is associated with a 2 to 3 degree Fahrenheit drop in core body temperature."