Afleveringen
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Matt dives deep into the science of memory with renowned neuroscientist Dr. Charan Ranganath, author of Why We Remember: Unlocking Memory's Power to Hold On to What Matters in today’s episode. Together, they explore the complex relationship between memory and the brain, touching on the roles of emotional significance, context, and even neuromodulators like dopamine in helping our brains decide which memories to retain and which to discard.
Dr. Ranganath shares his unique journey into memory research and insights from his pioneering work at the Dynamic Memory Lab at UC Davis, where his studies have reshaped our understanding of human memory. He also explains the diversity within memory types—such as episodic, semantic, and procedural memories—and why they’re all processed differently. Delving into extraordinary memory phenomena, he discusses hyperthymesia, false memories, and cases of severely deficient autobiographical memory, illustrating the varied ways people experience memory. This episode is a rich journey into the science and experience of memory, concluding with a refreshing reminder: sometimes, forgetting can be just as beneficial as remembering, offering us a balanced perspective on our memory's true role in daily life.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Long-time show sponsor LMNT is Matt Walker’s go-to for a sugar-free electrolyte mix. With the perfect electrolyte balance and science-backed formulation, LMNT is a product Matt trusts daily, adding it to his workouts and protein shakes. And now, for a seasonal twist, their Chocolate Medley range is back with flavors like Chocolate Mint and Matt’s favorite, Chocolate Raspberry. Get a free sample pack with any purchase at drinklmnt.com/mattwalker—just use his link to try it yourself!
Looking for comfort and style in your wardrobe? While fashion isn’t his expertise, Matt found the perfect fit with SKIMS—now a proud sponsor of the show - thanks to his better half’s recommendation. Known for their breathable, soft fabrics, SKIMS delivers the comfort Matt values most. Try SKIMS yourself and feel the difference! Visit skims.com, select “Podcast” at checkout, and choose "The Matt Walker Podcast" from the dropdown. Plus, explore their new holiday shop—just in time for the season!
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Matt: Instagram @drmattwalker or on X @sleepdiplomat
Dr. Charan Ranganath: https://charanranganath.com/
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In Matt’s latest installment of his "Ask Me Anything" series, he once again joins forces with Dr. Eti Ben Simon to address a wide spectrum of listener questions. Beginning with a dive into the fascinating connections between sleep and medication effects, they unpack the ways various medications can impact sleep quality and patterns, from increasing alertness to potentially triggering vivid dreams or insomnia. Eti also brings a unique perspective on how different medications influence REM sleep and how timing your dosage may alleviate some side effects, highlighting the importance of discussing these nuances with a healthcare provider.
Listeners can look forward to intriguing discussions on sleep-related topics beyond just meds, as our hosts go on to explore questions about circadian rhythms, the impact of light exposure on melatonin and sleep health, and the potential benefits of sleeping naked for body temperature regulation and stress reduction. The episode also touches on the quirks of pet behavior in bed, why snoring happens, and the curious ways some animals experience sleep. Packed with science-backed insights, this AMA episode invites listeners to consider how everyday factors shape their sleep and overall well-being. And remember, if you have a sleep question, be sure to send it in to Matt or Eti as soon as possible!
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Today's podcast is sponsored by BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! And now, every week of November, AG1 will be running a special Black Friday offer for a free gift with your first subscription in addition to the welcome kit! So head over to drinkag1.com/mattwalker and see what your gift is
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Octopus Dreaming: https://www.youtube.com/watch?v=0vKCLJZbytU
Matt: Instagram @drmattwalker or on X @sleepdiplomat
Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/, or email at [email protected]
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Zijn er afleveringen die ontbreken?
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Matt returns this week to unpack the complexities of narcolepsy, a neurological sleep disorder often misunderstood and misdiagnosed. He starts by defining narcolepsy, explaining its profound impact on brain and body functioning and its chronic nature, which often diminishes patients' quality of life. Narcolepsy affects about 1 in every 2,000 people, yet most go undiagnosed due to limited awareness and medical training on sleep disorders. With a closer look at the causes, Matt explores how the brain's sleep-wake regulator, orexin, malfunctions in those with narcolepsy, disrupting their sleep cycles and resulting in excessive daytime sleepiness and sleep "attacks."
Delving into symptoms, Matt highlights narcolepsy’s hallmark indicators, such as cataplexy—a sudden loss of muscle tone triggered by strong emotions—and frequent REM sleep disruptions that can lead to vivid hallucinations upon sleep onset. The episode covers diagnostic tools, from sleep studies to brain chemical tests, which help identify the condition. While there is currently no cure, Matt discusses various treatment options, from alertness-enhancing medications to emerging research and therapies. This episode calls for greater compassion and support for those with narcolepsy, emphasizing the importance of awareness and education in managing this life-altering disorder.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
One of today’s sponsors, 23andMe, provides genetic insights into health and sleep, and Matt, who has used it for eight years to understand genetic risks, is impressed by their sleep-focused data. With details on chronotype—whether you’re genetically more inclined to be a morning person or night owl—along with insights on sleep quality, depth, and insomnia risk, 23andMe’s reports offer valuable understanding of your unique sleep patterns. Explore your sleep genetics at 23andMe.com/MattWalker for 10% off your service.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram. -
Matt revisits the concept of "sleep divorce," or "sleep separation" in this latest episode, examining its effects on relationships and well-being. He cites studies showing that up to one in four couples in the U.S. and U.K. sleep in separate rooms, a statistic often underestimated due to stigma. While many fear that sleeping apart harms intimacy, Matt presents data indicating that it can actually enhance sleep quality and intimacy by promoting better-rested bodies and increasing hormones like testosterone and estrogen.
He also discusses new research on the psychology of co-sleeping, revealing that despite poorer sleep quality, many couples feel more satisfied when sharing a bed, driven by a deep-rooted need for social connection, known as "somato longing." This episode encourages listeners to reflect on their own sleep habits and offers advice on discussing sleep separation with partners, emphasizing that the choice to sleep together or apart should prioritize open communication and individual health.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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Matt and Eti return today for another AMA session where they dive into even more fascinating and often quirky sleep questions that have been submitted by listeners. In this installment, our duo explores the evolutionary puzzle of why we sleep, despite the apparent risks it poses for survival. They also share insights into how early organisms, like earthworms, exhibit sleep-like states, which raises the question: did wakefulness evolve from sleep?
As the episode continues, the pair tackle practical questions from listeners on how to fall asleep faster and stay asleep. Relaxation techniques like deep breathing, mindfulness, and avoiding clock-watching are highlighted as effective tools to combat sleep struggles. They also emphasize the importance of maintaining regular sleep schedules, avoiding heavy meals, and reducing caffeine intake. Matt goes on to suggest that minimizing noise pollution can make a big difference, and earplugs might be the solution for many. Eti notes that she swears by silicone ones, and, while she and Matt have no financial relationship to, or sponsorship from, the company, you can check out the earplugs Eti loves here.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today's podcast is sponsored by BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.
Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.
The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
As always, if you have questions, thoughts, or feedback you’d like to share, please reach out:
Matt: Instagram @drmattwalker or on X @sleepdiplomat
Eti: X @etoosh or email her at [email protected]
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Matt Walker welcomes Dr. Jessica Lunsford-Avery, an Associate Professor in Psychiatry and Behavioral Sciences at Duke University to the podcast today. Dr. Lunsford-Avery, a clinical psychologist, delves into the crucial link between sleep and mental health in children with ADHD. Her groundbreaking research explores how sleep impacts daytime impairment in ADHD, focusing on cognitive behavioral therapies to improve both sleep quality and ADHD symptoms. Their discussion highlights the critical need for better understanding and treatment of sleep problems in managing ADHD, emphasizing the powerful role of sleep in overall mental health.
Dr. Lunsford-Avery shares her journey into sleep research, driven by the insight from families about the significant impact of sleep on mental health conditions. Her work shows that up to 80% of children with ADHD struggle with sleep issues, affecting their ability to fall and stay asleep, leading to inconsistent sleep patterns. She explains how ADHD symptoms can disrupt sleep through both biological and behavioral factors, underlining the importance of addressing sleep problems to enhance cognitive function and overall well-being. This episode provides valuable insights for parents and highlights the potential of behavioral sleep interventions like CBTI to improve sleep and ADHD outcomes.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!
Another of today’s sponsors is BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.
The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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Dr. William “Bill” Jagust, renowned expert in brain science and Alzheimer’s research - and one of the reasons Matt chose to move to UC Berkeley - joins our host today for an in-depth discussion on aging, cognitive decline, and the critical role of neuroimaging, with some sleep talk woven in as well. Dr. Jagust shares groundbreaking insights into how PET scans can detect amyloid and tau proteins in the brain—two key contributors to Alzheimer’s disease—years before symptoms emerge. Together with Matt he goes on to explore the connection between these proteins and brain aging, highlighting the power of biomarkers and advanced imaging in tracking the disease's progression. Our esteemed guest also emphasizes that early detection and intervention are crucial in slowing Alzheimer's progression, but warns that once neurons are damaged, the brain has minimal capacity to repair itself. He further discusses lifestyle choices such as exercise, diet, and sleep, which can lower the risk of cognitive decline, and dives into emerging research on genetic factors like the APOE4 gene. The episode concludes with a hopeful outlook on the future of Alzheimer’s research, offering insights into potential preventive treatments.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Support for today’s podcast comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake, And, thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!
The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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In this latest AMA episode, Matt and Eti are back to tackle listener questions about naps and sleepwalking this time around. They begin by delving into the intricacies of power naps and their impact on brain function and sleep health, and go on to discuss the optimal timing and duration for naps, emphasizing that a balance between benefits and drawbacks is crucial.
Shorter naps of 10-20 minutes are highlighted for their ability to boost alertness and focus with minimal sleep inertia. Conversely, longer naps offer more substantial cognitive benefits but come with the risk of grogginess upon waking, particularly due to the transition from deeper stages of non-REM sleep. The discussion also explores the origins of "power naps," touching on research by NASA and the FAA that underscores the value of napping in high-stakes environments like space missions and long-haul flights.
Addressing sleepwalking, a common sleep disorder in children, our hosts offer practical advice on managing it safely, reassuring parents that sleepwalking often decreases with age and that maintaining a regular sleep schedule can help mitigate episodes. They also provide on how to deal with a child while they are in the act of sleepwalking.
The episode concludes with a thoughtful reflection on the importance of sleep for overall health and well-being, reinforcing the critical role that sleep plays in our lives.
aids, their effects on sleep quality, and achieving optimal sleep health.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
I have to tell you, launching my sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!
Support for today’s podcast also comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake, And, thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!
Another of today’s sponsors is BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.
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Dr. Wendy Troxel returns to the podcast today to discuss the significant impact of sleep on relationships and mental health with Matt. Offering actionable strategies for couples facing inevitable sleep disruptions, Dr. Troxel emphasizes the importance of communication, suggesting that couples anticipate sleep challenges, share responsibilities, and use tools like the "slangry" label to recognize and manage sleep-deprived behaviors. She also highlights the importance of timing conversations and creating positive shared experiences, even when sleep-deprived, to maintain relationship quality.
Dr. Troxel further debunks common myths about sleep and relationships, including the misconception that sleeping apart signifies a troubled relationship or that snoring is merely a nuisance. She stresses the need for couples to understand and respect their chronotypes—whether they are early birds or night owls—and to find harmonious solutions that accommodate their different sleep patterns. By prioritizing sleep and maintaining open communication, couples can enhance their relationship, reduce conflict, and improve overall well-being - sleep is not just a personal health issue but a critical factor in sustaining healthy, connected relationships.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on
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This week, Matt shines his spotlight on the intriguing topic of melatonin use for individuals living with autism spectrum disorder (ASD). While melatonin has been discussed in previous episodes in relation to sleep enhancement and antioxidant properties, today's focus is on a recent meta-analysis that examines its effectiveness in treating sleep disorders specifically in those with ASD. This deep dive is prompted by new data and the pervasive sleep challenges faced by individuals with autism, making it a timely and important discussion.
Matt explores the nuanced mechanisms and varied sleep problems associated with ASD, emphasizing the importance of personalized treatment plans. The episode highlights how melatonin can potentially aid in increasing total sleep time and improving sleep onset latency, though it shows variable results in sleep efficiency. Listeners are reminded that while melatonin offers promising possibilities, it is not a one-size-fits-all solution and must be considered carefully, particularly in terms of dosage and individual conditions. Additionally, the discussion includes potential adverse effects and the importance of medical supervision when using melatonin as a treatment for children with ASD.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Support for today’s podcast also comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake. And thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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In yet another informative and entertaining AMA episode, Matt and Doctor Eti Ben-Simon delve into the variety of sleep-related questions uppermost in listeners’ minds . Matt begins by explaining that THC, the main psychoactive component in cannabis, can help individuals fall asleep initially but disrupts sleep patterns and circadian rhythms with chronic use. This can lead to increased brain temperature, tolerance, dependence, and decreased REM sleep, impacting emotional regulation and overall health. Emerging data on cannabis's potential benefits for sleep apnea are inconclusive.
Matt and Eti also discuss white noise's impact on sleep, particularly in noisy environments, as studies show it can help people fall asleep faster and improve sleep efficiency, though results vary. On melatonin supplementation, they offer a vast amount of information, including a caution against overuse due to dosage inconsistencies and potential long-term effects. Our duo goes on to address the concept of "enough sleep," noting the average person needs 7-8 hours, but optimal sleep varies. Excessive sleep often indicates poor quality and health issues, potentially increasing mortality risk. Wrapping up, this episode emphasizes understanding sleep aids, their effects on sleep quality, and achieving optimal sleep health.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
I have to tell you, launching my sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!
Support for today’s podcast also comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake, And, thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!
Another exciting sponsor is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service!
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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The Science of Shared Sleep: Dr. Wendy Troxel on Bedtime and Relationships
This week, Matt is joined by Dr. Wendy Troxel the celebrated sleep and behavioral scientist whose book, Sharing the Covers: Every Couple's Guide to Better Sleep, highlights the significant impact of sleep on relationships. Revealing that 61% of adults sleep with a partner, Dr. Troxel emphasizes the often-overlooked social aspect of sleep and its implications for couple dynamics. As she notes, sleep arrangements have historically varied widely, from communal sleeping in the Middle Ages to separate beds in the Victorian era for hygiene and status reasons. These changing practices reflect evolving societal norms and beliefs about intimacy and health.
Troxel also explores how modern sleep disruptions, such as snoring, differing sleep preferences, and work schedules, can affect relationships. She stresses the importance of open communication and mutual understanding of chronotypes—whether one is a morning lark or a night owl—in managing sleep compatibility. Recognizing and addressing these issues can lead to better sleep quality and, consequently, a healthier relationship. As you will hear, Dr. Troxel's research underscores that there's no one-size-fits-all solution, and advocates for personalized strategies to improve both sleep and relationship health.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Links:Dr. Troxel’s Website (including social media, Sharing the Covers, TED and TEDx Talks): https://www.wendytroxel.com/
Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!
The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nu
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Matt and Dr. Eti Ben Simon are back today to answer more of your excellent questions with their latest AMA installment - #8!
They begin by delving into the intriguing world of lucid dreaming, explaining how it enables dreamers to become aware and even control their dreams, and move on to discussing the scientific methods used to study lucid dreaming, such as using eye movements as a form of Morse code to communicate with researchers. Through studies involving MRI scans, scientists have validated that the brain areas associated with movements become active during lucid dreams.
Matt and Eti also provide valuable insights into sleep hygiene, emphasizing the importance of maintaining a regular sleep schedule and creating an optimal sleep environment. Additionally, our duo highlight unconventional tips such as avoiding naps if you struggle with sleep and taking a mental walk instead of counting sheep to help fall asleep.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.
The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you.
One of our partners for today's podcast is Element, spelled LMNT. The founders' expertise in physiology, biochemistry, and pharmacology ensures top quality. I use LMNT daily, in workouts and protein shakes, and I've arranged an exclusive deal for you: an 8-count free sample pack with any purchase. Visit DrinkLMNT.com/MattWalker to claim your sample, and enjoy balanced electrolytes without sugar!
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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Matt continues his series on the impact of cannabis, THC, and CBD upon sleep this week with an examination into the intricacies of cannabidiol (CBD), which, unlike its psychoactive counterpart THC, does not induce a high but is recognized for its potential therapeutic effects. While studies suggest that CBD may aid in alleviating anxiety, movement disorders, pain, and addiction, in this episode, our host focuses on exploring CBD's potential influence on sleep quality while examining its biochemistry and neurobiology.
Matt explains that CBD modulates the body's endocannabinoid system without directly binding to cannabinoid receptors like CB1 and CB2, which THC targets. Instead, CBD enhances the activity of natural endocannabinoids, extending their effectiveness. This modulation can promote sleep by increasing deep non-REM sleep, as demonstrated in both animal and human studies. Despite these promising results, Matt emphasizes that the effects of CBD on sleep are complex and dose-dependent, with higher doses showing potential benefits.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you.
Another exciting sponsor is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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In this week’s intriguing episode, Matt delves into the topic of precognitive dreams, exploring the idea that some people can predict future events through their dreams. He explains that while this concept might seem appealing, it is actually a result of statistical chance. With around 8 billion people in the world each having multiple dreams per night, the sheer number of dreams increases the likelihood of coincidental matches between dreams and real-life events.
Matt also discusses a groundbreaking study published in the highly respected journal, Nature, which reveals a logical and scientific aspect of future prediction in dreams. The study found that during REM sleep, neurons in the hippocampus not only replay past memories but also simulate and predict future events. This prediction process occurs through sharp wave ripple events, suggesting that our brains use sleep to enhance cognitive function and prepare for future scenarios. This understanding of how sleep aids in memory and future planning highlights the remarkable and scientifically fascinating capabilities of the brain during sleep. Join Matt here today and discover the profound, scientifically grounded ways our brains use sleep to prepare us for the future.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.
The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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In this 7th installment of their AMA series, Matt Walker and Dr. Eti Ben Simon dive into strategies for improving deep non-REM sleep. They highlight the benefits of vigorous exercise, citing a study by Kaspar Vogt that shows how exercise enhances the quality and stability of deep sleep. Additionally, they discuss how temperature manipulations, like using high heat capacity mattresses, can also improve sleep quality. Interesting insights include findings that intense exercise can improve deep sleep across various age groups, with significant benefits noted in older adults and children.
The episode also touches on the impact of alcohol, noting that it can be extremely disruptive to sleep. They also go on to explain how stress and anxiety can affect deep sleep by activating the fight-or-flight system and increasing cortisol levels. Our duo discusses various techniques for managing anxiety, such as cognitive behavioral therapy (CBT), mindfulness meditation, exercise, deep breathing, and progressive muscle relaxation, all of which can significantly reduce anxiety levels and improve sleep quality. Their conversation finishes up by addressing the potential benefits of saunas and hot springs in enhancing sleep, and underscoring the importance of a consistent bedtime routine.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
One of the podcast’s new sponsors is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!
I have to tell you, launching my sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!
Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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Dr. Chris Barnes, renowned Michael G. Foster Endowed Professor of Management at the Foster School of Business, University of Washington, returns to the podcast today to continue his discussion with Matt regarding sleep's impact on business productivity.
This time around, Dr. Barnes shares research indicating that sleep-deprived leaders exhibit abusive supervision, reducing employee engagement and productivity. Exploring sleep's broader implications on corporate culture and economic performance, he introduces the WNS (Work, Non-Work, Sleep) framework, and advocates for flexible schedules and on-site daycare to support employee well-being. He also goes on to highlight a Rand Corporation study that reveals sleep deprivation costs the U.S. economy $411 billion annually.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal!
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.
Links:
Dr. Barnes on X: @chris24barnes
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Matt continues his exploration into the intricate link between cannabis and sleep, focusing on THC in this second installment, beginning with a reminder to listeners of the historical insights from doctors like O'Shaughnessy and Clendinning in the 1800s regarding cannabis's sleep-inducing effects. He shifts to how THC affects sleep today, noting that while it initially reduces sleep onset time and early night awakenings, chronic use worsens sleep quality, leading to frequent disruptions, especially in the second half of the night due to lower "sleep pressure."
Matt then dives into THC's impact on REM sleep, crucial for memory and emotional regulation. He details how THC reduces REM sleep quantity and quality, affecting cognitive and emotional stability the next day. He also touches on broader health risks associated with reduced REM sleep, including increased mortality risks, as well as the sleep issues associated with quitting THC. Acknowledging full well that he has “no business telling anyone what to do with their life or how to live their life,” Matt's discussion here today simply provides the scientific data behind the pros and cons involved in the THC-sleep space, laying a solid foundation upon which listeners can make their own choices.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.
The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs!
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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Matt and Eti team up again today for another entertaining and informative AMA episode. This time around, they dive into the intriguing world of lunar cycles and their potential influence on sleep patterns and dreams. From ancient beliefs to modern scientific findings, our duo unpacks the subtle yet fascinating impact of the moon. They then go on to explore the calming effects of weighted blankets on children and adults alike, revealing how deep touch pressure therapy enhances sleep quality and emotional regulation.
Exploring how lunar phases and weighted blankets impact sleep, Matt and Eti delve into studies showing subtle changes in sleep patterns around the full moon and debunk others questioning any association between lunar phases and sleep disruption. Their conversation then shifts to the benefits of weighted blankets, emphasizing their effectiveness for insomnia, ADHD, and anxiety. By weaving together the science behind lunar cycles and deep touch pressure therapy, this episode offers a comprehensive understanding of these captivating sleep phenomena.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
One of the podcast’s new sponsors is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!
Another exciting new sponsor is MUD\WTR, the ultimate coffee alternative that delivers a natural morning pick-me-up without caffeine jitters. Their unique blend of cacao and mushrooms offers a delightful and gentle lift to kickstart your day, as Matt can attest! Plus, now when you head over to mudwtr.com/MattWalker, as a podcast listener, you'll receive a free frother and coconut creamer samples! Experience the delicious world of MUD\WTR, valued sponsors of our podcast, and elevate your mornings with this fantastic offer!
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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Dr. Chris Barnes from the University of Washington's Foster School of Business joins Matt to discuss the often overlooked importance of sleep in boosting workplace productivity and ethical decision-making. Together, they delve into how sleep deprivation affects job performance, the impact sufficient sleep has on business environments and organizational success, and the hidden costs of sleep loss.
Dr. Barnes presents compelling evidence on how businesses can use sleep as a strategic asset to create a healthier, more productive work culture. He and Matt address challenges that disrupt sleep patterns and the strategies companies can implement to counter these issues. Emphasizing the significant benefits of prioritizing sleep, their discussion challenges the notion that less sleep means more productivity, offering practical steps for enhancing employee well-being and performance.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode.
Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.
Links:
Dr. Barnes on X: @chris24barnes
Dr. Barnes’ UW page: https://foster.uw.edu/faculty-research/directory/christopher-barnes/
Dr. Barnes’ LinkedIn: https://www.linkedin.com/in/christopher-barnes-7079373/?trk=prof-samename-name
“Why healthy sleep is good for business”: https://pubmed.ncbi.nlm.nih.gov/31450119/
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