This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity. We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation. We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems. This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity. The next episode in this guest series explains how sleep benefits emotional regulation and mental health. Access show notes, including referenced articles and additional resources: https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memory 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 X (formerly 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. Matt Walker Website: https://www.sleepdiplomat.com/ Podcast: https://www.sleepdiplomat.com/podcast "Why We Sleep": https://amzn.to/4a9Tyyl Academic profile: https://bit.ly/3UK2Ags X: https://twitter.com/sleepdiplomat Instagram: https://instagram.com/drmattwalker LinkedIn: https://www.linkedin.com/in/sleepdiplomat MasterClass: https://bit.ly/3U4iEYI Timestamps 00:00:00 Sleep & Learning 00:00:59 Sponsors: Helix Sleep, Whoop & Waking Up 00:05:48 Learning, Memory & Sleep 00:09:32 Memory & Sleep, “All-Nighters”, Hippocampus 00:13:46 Naps & Learning Capacity 00:16:59 Early School Start Times, Performance & Accidents 00:26:38 Medical Residency & Sleep Deprivation 00:29:35 Sponsor: AG1 00:30:49 Tool: Sleep Before Learning; Cramming Effect 00:35:09 Tools: Caffeine; Timing Peak Learning; “Second Wind” 00:44:25 Memory Consolidation in Sleep 00:55:07 Sleepwalking & Talking; REM-Sleep Behavioral Disorder 01:00:16 REM Sleep Paralysis, Alcohol, Stress 01:07:41 Sponsor: InsideTracker 01:08:46 Skills, Motor Learning & Sleep 01:17:03 Tool: Timing Sleep & Learning, Skill Enhancement 01:20:00 Naps; Specificity & Memory Consolidation, Sleep Spindles 01:27:21 Sleep, Motor Learning & Athletes; Automaticity 01:34:10 Can Learning Improve Sleep? 01:39:13 Tool: Exercise to Improve Sleep; Performance, Injury & Motivation 01:44:38 Pillars of Health; Dieting & Sleep Deprivation 01:49:35 Performance & Poor Sleep, Belief Effects, “Orthosomnia” 01:57:03 “Overnight Alchemy”, Sleep & Novel Memory Linking 02:05:58 Sleep & Creativity 02:11:09 Tools: Waking & Technology; Naps; “Sleep on a Problem” 02:20:51 Creative Insight & Sleep 02:26:18 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter #HubermanLab #Science #Sleep Disclaimer: https://www.hubermanlab.com/disclaimer