Why do humans sleep? What is sleep’s evolutionary basis? And what is really going on while we sleep? This week, we broadcast a conversation with cognitive neuroscientist Matthew Walker, talking to Indre Viskontas, originally recorded in 2015. Walker is an expert in sleep science, and his research reveals that every tissue in the body and every process within the brain is enhanced as we sleep – and impaired when we’re not sleeping enough. His research also examines the effects of stress, medications, and alcohol on sleep, and the ways we can improve our sleeping habits.
#147 How To Improve Your Sleep and Why You Should with Professor Matthew Walker
Feel Better, Live More with Dr Rangan Chatterjee
Improving the quality of our sleep is arguably the single most effective thing that we can do to reset our brains and recharge our bodies, yet many of us just aren’t getting enough. But what is the optimal amount of sleep and what can we do if we struggle to get enough? I’m delighted to welcome back onto the podcast the world-leading sleep researcher, Professor Matthew Walker to answer these questions and more. Matthew is author of the international best-selling book ‘Why We Sleep’, Professor of Neuroscience and Psychology at the University of California and a fountain of knowledge when it comes to all things sleep.My last conversation with Matthew back on episode 70 of the podcast was one of the most popular to date. A few months ago, I asked my podcast listeners to let me know what further questions they would like Matthew to answer and in this conversation, I put some of those questions to him.We cover how many of us feel that we don’t have enough time to sleep for 7-9 hours but how rather than stealing time from us, getting more sleep can actually make us more productive. And even grabbing an extra 15 minutes of sleep a day will have benefits for our overall healthspan. Matthew shares some brilliant tips on how we can regain control of our sleep and for those who are really struggling, he explains that there is an alternative to sleeping pills that is just as effective in the short term, but much more effective long term.We cover so much ground in this conversation, including polyphasic sleep (sleeping for periods of time throughout the day), unbroken sleep and why lying awake in bed for long periods of time can affect our ability to sleep in the future. Matthew shares the fascinating and dramatic changes that have occurred in the way we sleep and dream following the coronavirus pandemic and why it has allowed what he calls “the revenge of the night owls.”We delve into REM sleep and how it is one of the best forms of therapy – the brain can literally re-wire negative memories when we sleep. Finally, we cover sleep trackers, caffeine and how sleep impacts our immunity. This really is a fascinating conversation, full of fresh insights and actionable tips that we can all put into practice today. I hope you enjoy listening.Show notes available at drchatterjee.com/147Follow me on instagram.com/drchatterjee/Follow me on facebook.com/DrChatterjee/Follow me on twitter.com/drchatterjeeukDISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. See acast.com/privacy for privacy and opt-out information.
HOW TO give yourself the best start to a new you in 2021. HOW TO improve your judgement, your mental wellbeing and even your sex life. HOW TO enhance your fitness performance and decrease risk of injury and break records like Roger Federer and Usain Bolt. HOW TO avoid dementia and prolong your life. HOW TO have the best night’s sleep EVER by incorporating 5 top tips into your daily routine. Tips for a better nights SLEEP:Regularity- Try to go to sleep at the same time each night, even on a weekend. This will improve your quality and quantity of sleep. Darkness- An hour before bedtime dim the lights down by half or 70% in your home and keep away from laptops, phones or any screens before bedtime.Temperature- Keep it cool, have your bedroom at around 18 degrees Celsius. You will have a better sleep if your room is cooler rather than being too warm.Walk it out- If you find it hard to go to sleep or go back to sleep, get out of bed go to a different room with the lights dimmed down and read a book, do some stretches and do this until you become sleepy again then go back to bed.Alcohol and Caffeine- Be mindful of your alcohol and caffeine intake especially before bed (A quarter of caffeine stays in your system for 10-12hours)Twitter: @sleepdiplomatWebsite: www.sleepdiplomat.comBook: Why We SleepMW Sleep Products: Shuni, Oura and BryteChris's sleep prayer: Dr Wayne Dyer Thanks to this week’s sponsor: Life Lessons Festival:The Sunday Times Life Lessons with added How To Wow. For which tickets are now on sale at Life Lessons Festival Life Lessons was an instant hit early this year, indoors at The Barbican, :"when it was still winter !", so hopefully this year it will be an absolute smash as we are holding it outdoors at the amazing Chiswick House in early spring. Our 3 day inspirational festival is back for its second year in 2021 from Friday May 14 to Sunday May 16th. Tickets are NOW ON sale at Life Lessons Festival Hopefully, I'll see you there! Also, Athletic Greens: ONE tasty scoop of Athletic Greens contains 75 vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more, that all work together to fill the nutritional gaps in your diet, increase energy and focus, aid with digestion and supports a healthy immune system, all without the need to take multiple products. Simply visit athleticgreens.com/howtowow and get your FREE year supply of Vitamin D and 5 free travel packs today. Subscribe & Review: Please make sure to review, share comments and subscribe to the show on the various platforms (Apple Podcasts | Spotify | Google Podcasts). This really helps our podcast! See acast.com/privacy for privacy and opt-out information.
The Truth About Sleep - And How It Can Save Your Life with Dr. Matthew Walker
The Science of Success
In this episode, we discuss everything you ever wanted to know about sleep. We examine the findings from hundreds of studies across millions of people and pull out the major findings of how vitally important sleep is, the global sleep-loss epidemic, the stunning data about sleep and productivity, the simplest and most effective evidence-based strategies for getting better sleep, and much more with Dr. Matthew Walker.
MATTHEW WALKER - Sleep Scientist, The Importance of Sleep, Why We Sleep, Anxiety, Mental Health!
IN MY FEELS - PODCAST WITH LOU AL-CHAMAA
Matt Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, USA. He is also the founder and director of the Center for Human Sleep Science. Dr. Walker is the author of the International Bestseller, Why We Sleep. It has a singular goal: to reunite humanity with sleep. His TED talk was one of the fastest to reach 1M views, and now has over 11M views. He’s also been a guest on numerous podcasts, including the Joe Rogan podcast. Co-Host Noah Cyrus.
OPTIMIZE with Brian Johnson | More Wisdom in Less Time
Optimize: https://optimize.me/ (← Get Free Stuff + Free 2-Week Trial!) Optimize Coach: https://optimize.me/coach (← Join 2,000+ Optimizers from 70+ Countries!) Here are 5 of my favorite Big Ideas from Why We Sleep by Matthew Walker. Hope you enjoy! Matthew Walker is one of the world’s leading neuroscientists and sleep experts. He’s a professor at UC Berkeley (and former professor at Harvard) who has spent decades studying why we sleep and how to, as per the sub-title of this book, unlock the power of sleep and dreams. As you know if you’ve been following along, I’m a HUGE advocate of Optimizing our sleep as a fundamental practice in Optimizing our lives. This book has made me EVEN MORE bullish about the power of sleep. The consequences of chronically depriving ourselves of the sleep we need? Well, they’re astonishingly devastating—dramatically increasing the odds of having everything from mood disorders to cancer (and everything else we don’t want). Big Ideas we explore include the fact that you're more likely to get struck by lightning than have the gene that let's you get by on less than the recommended sleep, the universality of sleep (even worms sleep!!), resetting baselines, the iPad effect (did you know how much using one before sleep messes w/your melatonin?), and some tips to Optimize your sleep TONIGHT!! Get Why We Sleep on Amazon: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324 Learn more about Matthew Walker: https://www.optimize.me/authors/matthew-walker-phd/ ► RELATED RESOURCES: Big Idea 1: FOUNDATION VS. PILLAR - PNTV: Future Visions by Abraham Maslow (#391) → https://www.youtube.com/watch?v=Ncur6rCM2-0 - PN: Future Visions by Abraham Maslow → https://www.optimize.me/philosophers-notes/future-visions-edward-hoffman/ - +1: Sleep: Even Worms Do It | Plus: One-Eyed-/Half-Brained-Bird Sleep (#744) → https://www.optimize.me/plus-one/sleep-even-worms-do-it/ - +1: Sleep: Before + After Edison | Know How Much Your Great Grandparents Slept? (#217) → https://www.optimize.me/plus-one/sleep-before-after-edison/ - +1: A Brief History of (Blue) Light | Save It for the Daytime (#915) → https://www.optimize.me/plus-one/a-brief-history-of-blue-light/ - +1: Digging Foundations | What the World’s Tallest Building Can Teach Us about Building the World’s Tallest You (#58) → https://www.optimize.me/plus-one/digging-foundations/ - +1: Foundation vs. Pillars | Our #1 Fundie? Sleep! (#911) → https://www.optimize.me/plus-one/foundation-vs-pillars/ - Oura Ring → https://ouraring.com/ - +1: Sleep Efficiency | Want 8 Hours? Be in Bed for 9! (#913) → https://www.optimize.me/plus-one/sleep-efficiency/ - +1: Think You Can Get By on Little Sleep? | Science Says: Think Again (Struck by Lightning Lately?) (#742) → https://www.optimize.me/plus-one/think-you-can-get-by-on-little-sleep/ - +1: Seneca: The Worse a Person Is the Less He Feels It | Aurelius: Don’t Like Yourself? Why Would I Care Whether or Not You Like Me? (#381) → https://www.optimize.me/plus-one/seneca-the-worse-a-person-is-the-less-he-feels-it/ - +1: Sleep: Crazy Stats | To Make Your Heart Skip a Beat (#747) → https://www.optimize.me/plus-one/sleep-crazy-stats/ Big Idea 2: THE BRIDGE FROM DESPAIR → HOPE - +1: Despair --> Hope | The Best Bridge? (#948) → https://www.optimize.me/plus-one/despair-hope/ - +1: The Optimize Compass | And How to Make One (#1128) → https://www.optimize.me/plus-one/the-optimize-compass/ Big Idea 3: PM BOOKEND - PM Counts Twice | PM → AM + DAY + PM = #carpediem (#1007) → https://www.optimize.me/plus-one/pm-counts-twice/ - +1: AM + PM Bookends | How to Create Masterpiece Days: Start Here! (#78) → https://www.optimize.me/plus-one/am-pm-bookends/ - +1: “Shut-Down COMPLETE!” | Not “Shut-Down ALMOST Complete!” (#1171) → https://www.optimize.me/plus-one/shut-down-complete-2/ - PNTV: The Sleep Revolution by Arianna Huffington → https://www.optimize.me/philosophers-notes/the-sleep-revolution-arianna-huffington/ - PN: The Sleep Revolution by Arianna Huffington (#390) → https://www.youtube.com/watch?v=yc41NbQoaw0 - “It is no measure of health to be well adjusted to a profoundly sick society.” ~ Jiddu Krishnamurti → https://www.optimize.me/authors/jiddu-krishnamurti/ - +1: Sleep Q: How Little Light Is Too Much? | A: Not a Lot! (#741) → https://www.optimize.me/plus-one/sleep-q-how-little-light-is-too-much/ Big Idea 4: #1 TIP = DIGITAL SUNSET - +1: Digital Sunset | Bedtime for Your Electronics (#152) → https://www.optimize.me/plus-one/digital-sunset/ Big Idea 5: PRO TIP = EATING SUNSET - +1: Sleep Curfews | Caffeine + Exercise + Eating + Screens + Work (#917) → https://www.optimize.me/plus-one/sleep-curfews/ - +1: Got Glymph? | How to Wash Your Brain (#895) → https://www.optimize.me/plus-one/got-glymph/ - PN: The Longevity Paradox by Dr. Steven Gundry → https://www.optimize.me/philosophers-notes/the-longevity-paradox-steven-gundry/ - +1: Glymph for the Win | Crazy Stats from My Oura Ring (#896) → https://www.optimize.me/plus-one/glymph-for-the-win/ - #1s: Behind the Scenes → https://www.youtube.com/watch?v=nuDYg_teIIc&list=PLj3yWdMwimwnHBIHfq6smL9JSwrTpU_ge ► FREE 14-DAY TRIAL: Get the PhilosophersNote on Why We Sleep and 600+ other books by starting a Free 14-Day trial membership to Optimize: https://www.optimize.me/trial/ ► MORE GOODNESS: - Get the Optimize App for iPhone & iPad: https://www.optimize.me/apps/ - Get the Optimize App for Android: https://www.optimize.me/apps/ - Subscribe to the Optimize Podcast: https://optimize.me/podcast/ - Follow Optimize on Facebook: https://www.facebook.com/BriantheOptimizer/ - Follow Optimize on Instagram: https://instagram.com/optimize.me/
#126 – Matthew Walker, Ph.D.: Sleep and immune function, chronotypes, hygiene tips, and addressing questions about his book
The Peter Attia Drive
In this episode, sleep expert Matthew Walker returns by popular demand to dive deeper into many sleep-related topics, starting with what we’ve learned about sleep through the lens of the COVID-19 pandemic and how sleep impacts the immune system. He then covers topics such as how dreaming affects emotional health, the different sleep chronotypes, the best sleep hygiene tips, and the pros and cons of napping. Matthew finishes by addressing several of the errors that readers have pointed out in his book, Why We Sleep. We discuss: Three ways the coronavirus pandemic impacts sleep [3:30]; The importance of dreaming for emotional health, and how the coronavirus pandemic increases dreaming [11:45]; The impact of alcohol consumption on sleep quality and stress levels [20:00]; Sleep’s impact on the immune system and implications for a future COVID-19 vaccine [27:45]; What determines how much deep sleep and REM sleep you need? [36:30]; Pros and cons of napping, and insights from the sleep habits of hunter-gatherer tribes [42:15]; Sleep hygiene, wind-down routine, and tips for better sleep [56:45]; Understanding sleep chronotypes and how knowing yours can help you [1:06:00]; Night terrors in kids—what they are and why they happen [1:16:30]; Addressing errors found in Matt’s book, Why We Sleep [1:20:45]; and More. Learn more: https://peterattiamd.com/ Show notes page for this episode: https://peterattiamd.com/matthewwalker4 Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ Connect with Peter on Facebook | Twitter | Instagram.
Bonus Redux: Sleep is the Boss of You – Matthew Walker, Ph.D., with Dave Asprey : 616
Join the Dave Asprey Sleep Challenge starting Aug. 17 at https://daveasprey.com/sleepchallenge/In this episode of Bulletproof Radio, my guest is Matthew Walker, Ph.D., author of the international best-selling book, “Why We Sleep: Unlocking the Power of Sleep and Dreams."“We’re in the midst of a “catastrophic sleep-loss epidemic,” he says. With candor like that about a subject I've talked about and written about for years, I had to have him on the show.I was eager to have a discussion about our lack of sleep and examine sleep’s connection to health and brain function. Our conversation covers all that and much, much more. “There is no single system of the body or the brain that isn’t optimally enhanced by sleep when you get it, or detrimentally impaired when you don’t get enough,” Matthew says.As a professor of Neuroscience and Psychology at the University of California, Berkeley, and director of the Center for Human Sleep Science, his research examines the impact of sleep on human health and disease.Don't miss Matthew’s TED Talks on sleep:Sleep is Your Superpower Why Sleep Matters Now More than Ever A Walk Through the Stages of Sleep Matthew has been featured on television and radio outlets, including CBS’s 60 Minutes, the National Geographic Channel, NOVA Science, NPR, and the BBC, as well as in national and international publications, and on numerous podcasts.Enjoy the show! And join the Dave Asprey Sleep Challenge starting Aug. 17.Note: This episode of Bulletproof Radio is a re-release of my interview with Matthew Walker in August 2019, also titled "Sleep is the Boss of You" #616.
Top Sleep Hacks with neuroscientist Dr Matthew Walker
EQ MINDS: Recharge Your Mental Health
Dr Matthew Walker is a professor of neuroscience and psychology at University of California, Berkeley. He is the founder and director of the Center for Human Sleep Science. Dr Walker is the guru when it comes to sleep on human health. His approach and personality is so down to earth, and I really hope you get lots of value from this podcast - given it is Sleep Awareness Week. In this episode we chat about: How much sleep do you need (0.45)What does sleep do on our productivity? (2.01)Why does alcohol impact our sleep? (8.40)5 best sleep hacks to get you sound sleep tonight! (10.01)The impact of coffee and when you should cut it out (14.01)Thank you for joining us! We hope you enjoy it!To continue on your calm journey I encourage you to download our free e-book to learn, grow, be inspired and live a happier life. Simply go to eqminds.com to redeem your gift now.
Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors
Nourish Balance Thrive
Back on the podcast with me this week is sleep expert, Greg Potter, PhD. Through his articles, podcasts and live talks, Greg is helping an international audience understand the critical role sleep plays in health and wellbeing. Most recently, Greg has been studying the impact of circadian rhythm disruption, including sleep duration and meal timing, on the development of common cancers. In this interview, Greg and I discuss Alexey Guzey’s scathing critique of Matthew Walker’s book, Why We Sleep. We also talk about some of the biological processes affected by sleep restriction, including cognition, immune health, athletic performance, and appetite. Greg shares some of the ways poor sleep is associated with cancer formation, including the damaging effects of sleep restriction on DNA and metabolism. Here’s the outline of this interview with Greg Potter: [00:00:09] Greg's 4-part series of articles on sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better; 2. Sleep-maintenance insomnia: how to sleep through the night; 3. Sleep-onset insomnia: how to get to sleep fast; 4. Sleep for athletes: are athletes a different breed? [00:00:28] Greg's previous podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health; Morning Larks and Night Owls: the Biology of Chronotypes; What to Do When You Can’t Sleep; Better Sleep for Athletes. [00:01:11] 2020 Metagenics International Congress on Natural Medicine. [00:03:36] Book: Why We Sleep, by Matthew Walker, PhD. [00:03:38] Article: Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors, by Alexey Guzey. [00:04:12] Book: Thinking, Fast and Slow by Daniel Kahneman. [00:10:23] Dimensions of sleep; Article: Buysse, Daniel J. "Sleep health: can we define it? Does it matter?." Sleep 37.1 (2014): 9-17. [00:12:34] The transtheoretical model of behavior change. [00:16:34] Stephan Guyenet’s Red Pen Reviews. [00:18:40] Chronotypes and the Sentinel Hypothesis. [00:19:39] Are people not sleeping enough? [00:21:56] Sleep duration in the US might be increasing; Study: Basner, Mathias, and David F. Dinges. "Sleep duration in the United States 2003–2016: first signs of success in the fight against sleep deficiency?." Sleep 41.4 (2018): zsy012. [00:26:12] People overestimate their sleep duration; Study: Lauderdale, Diane S., et al. "Self-reported and measured sleep duration: how similar are they?." Epidemiology (2008): 838-845. [00:28:29] Insulin sensitivity and testosterone higher after extended sleep; Killick, Roo, et al. "Metabolic and hormonal effects of ‘catch‐up’sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction." Clinical endocrinology 83.4 (2015): 498-507. [00:29:00] Plasma IL-6 higher after sleep restriction; Study: Pejovic, Slobodanka, et al. "Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance." American Journal of Physiology-Endocrinology and Metabolism 305.7 (2013): E890-E896. [00:29:25] Better cognitive function with more sleep; Study: Kazem, Yusr MI, et al. "Sleep deficiency is a modifiable risk factor for obesity and cognitive impairment and associated with elevated visfatin." Open access Macedonian journal of medical sciences 3.2 (2015): 315. [00:29:37] Effects of sleep on appetite; Study: Al Khatib, H. K., et al. "The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis." European journal of clinical nutrition 71.5 (2017): 614-624. [00:30:02] Sleep extension and exercise performance; Study: Mah, Cheri D., et al. "The effects of sleep extension on the athletic performance of collegiate basketball players." Sleep 34.7 (2011): 943-950. [00:32:45] Assessing current sleep status. [00:33:11] Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:36:14] WHO (five) Well-Being Index; Short Form 12; Short Form 36. [00:38:55] NBT’s Health Assessment Questionnaire. [00:39:57] Sleep and all-cause mortality. [00:46:56] Sleep restriction leads to worse performance; Van Dongen, Hans, et al. "The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation." Sleep 26.2 (2003): 117-126. [00:47:31] Josh Turknett's 4-Quadrant Model; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:48:30] Sleep duration and cancer. [00:49:20] Short sleep duration associated with cancer among asians; long sleep duration associated with colorectal cancer; Study: Chen, Yuheng, et al. "Sleep duration and the risk of cancer: a systematic review and meta-analysis including dose–response relationship." BMC cancer 18.1 (2018): 1149. [00:51:02] Sleep deprivation and DNA damage: Study: Cheung, V., et al. "The effect of sleep deprivation and disruption on DNA damage and health of doctors." Anaesthesia 74.4 (2019): 434-440; and Carroll, Judith E., et al. "Partial sleep deprivation activates the DNA damage response (DDR) and the senescence-associated secretory phenotype (SASP) in aged adult humans." Brain, behavior, and immunity 51 (2016): 223-229. [00:51:16] Article: Seyfried, Thomas N., et al. "Cancer as a metabolic disease: implications for novel therapeutics." Carcinogenesis 35.3 (2014): 515-527. [00:56:22] Matthew Walker's website. [00:59:47] Greg’s website; Instagram, Twitter, LinkedIn. [01:02:55] Sleepio. (SHUTi no longer available).