From: hubermanlab
In today’s episode of the Huberman Lab Podcast, host Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, is joined by Dr. Matthew Walker to delve into the role that various substances play in influencing sleep. They explore the effects of alcohol, caffeine, and cannabis on the sleep stages.
Alcohol and Sleep
Alcohol is often misconceived as a sleep aid, primarily because it can initially make people feel drowsy. However, Dr. Walker explains that alcohol belongs to a category of drugs known as sedatives. Sedation, however, is not the same as natural sleep. When individuals consume alcohol before bed, they often experience fragmented sleep. This is because alcohol can cause multiple brief awakenings throughout the night, which the sleeper typically does not remember [00:24:54].
Moreover, alcohol significantly suppresses REM (Rapid Eye Movement) sleep, which is vital for learning, memory, emotional regulation, and creativity. Consequently, anyone aiming for optimal sleep quality should be cautious with alcohol consumption, particularly close to bedtime [00:25:26].
Caffeine and Sleep
Caffeine, the world’s most widely consumed drug, significantly disrupts sleep by blocking adenosine receptors, which help promote sleepiness. Caffeine has a half-life of about 5 to 6 hours, meaning that a significant amount can remain in the system for hours after consumption. The effects of caffeine consumption can extend well into the night, particularly when consumed in the afternoon. This residual caffeine can prevent sleep onset and reduce the depth of slow-wave sleep, leading to an unrefreshing night [00:51:52].
Dr. Walker suggests avoiding caffeine consumption at least 10 hours before bedtime to minimize its disruptive impact on sleep. For individuals who sleep earlier, this window might even need to be extended [00:52:00].
Cannabis and Sleep
The impact of cannabis, particularly THC (tetrahydrocannabinol), on sleep is complex. THC can help individuals fall asleep faster, but like alcohol, it compromises REM sleep. Users often build a tolerance, necessitating higher doses to achieve the same sedative effects. Additionally, cessation can lead to sleep disturbances, such as REM rebound, where vivid dreams become more pronounced as the brain attempts to recover lost REM sleep [01:05:07].
CBD (cannabidiol), another component of cannabis, shows potential sleep-promoting effects without the known drawbacks of THC on REM sleep. However, finding the optimal dose is crucial, as low doses might be wake-promoting, whereas higher doses seem to enhance sleep [01:08:01].
Final Thoughts
The discussion between Andrew Huberman and Dr. Matthew Walker highlights the nuanced effects substances can have on sleep architecture and quality. For those seeking optimal sleep, it may be beneficial to reconsider the timing and dosage of such substances. Understanding these impacts can lead to better sleep hygiene and improved overall health and wellness [01:15:06].