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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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Calm X CBD Capsules United Kingdom are high-quality, full-spectrum CBD supplements made to support overall well-being. Unlike CBD oils or gummies that can be messy or sugar-filled, these capsules offer a clean and convenient way to get your daily dose of cannabidiol.

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As the demand for natural health and wellness products continues to rise, hemp gummies have gained popularity for their potential therapeutic benefits. These chewy, flavorful treats are made from hemp extract, which contains a high concentration of cannabinoids like CBD. Unlike the psychoactive compound THC found in marijuana, CBD is non-intoxicating and has been linked to various health benefits. Hemp gummies offer a convenient and discreet way to incorporate CBD into your daily routine, providing you with a range of potential health benefits.

Exploring the Uses and Benefits of Hemp Gummies

Hemp gummies are commonly used to help manage various conditions, including chronic pain, anxiety, and stress. Cannabinoids like CBD interact with the body’s endocannabinoid system, which plays a crucial role in regulating functions like pain perception, mood, and sleep. By targeting these receptors, CBD may help reduce pain and inflammation, making hemp gummies a promising option for those seeking natural pain relief.

In addition to pain management, hemp gummies are also believed to have potential benefits for mental health. Many individuals use CBD products to alleviate symptoms of anxiety and stress, as CBD has been shown to have anxiolytic properties. By promoting relaxation and reducing feelings of anxiety, hemp gummies may help improve overall well-being and quality of life.

Potential Benefits for Sleep and Relaxation

Another common use for hemp gummies is to support better sleep and relaxation. CBD has been studied for its potential to improve sleep quality and reduce insomnia, making it a popular choice for those struggling with sleep disorders. By calming the mind and body, hemp gummies may help promote a sense of relaxation and support healthy sleep patterns.

Furthermore, hemp gummies are often used as a natural remedy for inflammatory conditions like arthritis. CBD has anti-inflammatory properties that may help reduce swelling and pain associated with arthritis, making hemp gummies an appealing option for individuals looking for alternative pain relief options.

FAQs about Hemp Gummies

1. Are hemp gummies legal?

Yes, hemp-derived CBD products, including hemp gummies, are legal in the United States as long as they contain less than 0.3% THC. It’s important to check the legality of CBD products in your state before purchasing.

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2. How many hemp gummies should I take?

The recommended dosage of hemp gummies can vary depending on your individual needs and tolerance. It’s best to start with a low dose and gradually increase until you find the right amount for you.

3. Can hemp gummies get you high?

No, hemp gummies contain negligible amounts of THC, the psychoactive compound found in marijuana. This means they will not produce any intoxicating effects or make you feel high.

4. Are there any side effects of taking hemp gummies?

While hemp gummies are generally considered safe, some individuals may experience mild side effects like drowsiness, dry mouth, or diarrhea. It’s essential to consult with a healthcare provider before adding CBD products to your routine, especially if you’re taking medications or have underlying health conditions.

5. How long does it take for hemp gummies to take effect?

The effects of hemp gummies can vary depending on factors like metabolism, dosage, and individual tolerance. Some people may feel the effects within 30 minutes to an hour, while others may take longer to experience the benefits. It’s essential to be patient and consistent with your use to see the best results.

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