Tell me about


is a distinguished British neuroscientist, professor of neuroscience and psychology at the University of California, Berkeley, and a widely recognized sleep researcher. He has made significant contributions to our understanding of sleep and its impact on physical and mental health, and has been involved in developing clinical assessment methods and treatment options for sleep disorders. As a public intellectual, he shares his expertise on sleep science through his podcast and has appeared on various platforms to discuss his research.


List episodes or clips featuring Matthew Walker.

was featured in the following episode of the :

  • Episode:

During this episode, a variety of topics on sleep were discussed, such as the importance of sleep, strategies to get a good night's sleep, understanding sleep cycles and stages, the connection between sleep and the immune system, learning, weight gain, and performance, as well as sleep's role in overall health and well-being.


toolkit episodes

Here are some episodes from the that feature various "Toolkit" themes, designed to provide tools and strategies for optimizing different aspects of health and performance:

  1. - This episode provides a comprehensive toolkit for setting and achieving personal goals.

  2. - In this podcast, tools and protocols are discussed to help optimize physical fitness and health.

  3. - This provides listeners with tools for improving their sleep and managing their sleep-wake cycles.

  4. - A toolkit designed to help individuals improve their focus and concentration abilities.

  5. - This episode offers a set of practical tools to support mood and mental health.

  6. - The podcast provides strategies and tools for managing stress and anxiety effectively.

These episodes are intended to provide actionable advice to enhance different areas of your life.




In the , provides a wealth of tools to help improve sleep quality and regulate sleep-wake timing. The main levers he highlights are light exposure, darkness, temperature, food, exercise, caffeine, supplements, and various types of digital tools for relaxation. Light and darkness are potent cues to the nervous system for waking and sleeping respectively. Temperature influences sleep as well, with the body needing to cool down to initiate sleep. Food's timing and composition, alongside exercise routines, also play a role in sleep regulation.

He discusses how to use these tools throughout three critical periods of the day for optimal sleep: early day, middle day and late afternoon, and the middle of the night. An important emphasis is placed on avoiding excessive caffeine intake, especially after 4 pm, and being cautious about the timing of intense exercise in the afternoon as it can delay the circadian clock.

For those experiencing difficulty staying or falling asleep, Dr. Huberman introduces inositol supplements and stresses that several of these sleep optimization methods are zero-cost and backed by research. He stresses on keeping consistent sleep and wake times, even on weekends, and suggests that if you do need to wake up earlier or had a late night, it's beneficial to delay caffeine intake for 90 to 120 minutes after waking. Sleep is described as the foundation of mental health, physical health, and performance, and optimizing sleep is highlighted as critical for overall well-being 1 2 3 4 5 6.

Optimizing Sleep Tools

Andrew discusses the main tools to control when you are awake and when you are asleep and to get better sleep every single night. These tools are light, darkness, temperature, and food.

Huberman Lab

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84