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[Music] welcome to the hubman lab guest Series where I and an expert guest discuss science and science-based tools for everyday life Im Andrew huberman and Im a professor of neurobiology and Opthalmology at Stanford school of medicine today marks the second episode in our sixth episode series all about sleep with our expert guest Dr Matthew Walker during todays episode we discuss the dos and the do Nots of sleep focusing for instance on how to use light and absence of light as well as temperature both of your sleep environment specifically the room youre in your body temperature and much more in order to regulate the timing and quality of your sleep and we discuss how things like alcohol caffeine and cannabis impact sleep and the various stages of sleep and we discuss the various tools that exist now and that are rapidly becoming available to improve your sleep this episode is essential for anyone trying to optimize their sleep and when I say optimize your sleep I mean trying to op