This is episode 5 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 the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and improved mood, emotional regulation and mental well-being. 
We explain the role of rapid eye movement (REM) sleep in processing emotions and memories and why sleep deprivation causes feelings of agitation, impulsivity and emotional reactivity. We also discuss why disrupted sleep is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions. We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calm and emotionally restored.
This episode describes many actionable tools to improve sleep for those struggling with specific mental health issues or for anyone wanting to bolster overall mental well-being.
The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
BetterHelp: https://betterhelp.com/huberman
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Sleep & Mental Health
(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp
(00:05:14) Emotions & Sleep, Amygdala
(00:17:27) Emotional Memory & Sleep
(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline
(00:29:13) Sponsor: AG1
(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep
(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction
(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
(00:56:18) Sponsor: InsideTracker
(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep
(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin
(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States
(01:16:46) Anxiety & Sleep, Mood vs. Emotions
(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality
(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol
(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares
(01:46:21) Depression, Anxiety & Time Context
(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants
(01:57:37) Sleep Deprivation & Depression
(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype
(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”
(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer