The Matt Walker Podcast

Prepare for a tranquil journey into sleep as Matt returns with a voyage aboard "The Dreamer." Let go of the day's events and allow your mind to quiet as we travel to a busy coastal town. Tonight, you'll meet Sophia, a painter whose vibrant and expressive works reflect the world around her, yet finds her own nights restless and her mind unable to settle. Her creativity is blocked and her thoughts race, keeping peaceful sleep just out of reach.Just as she sits by her window, watching the waves, a familiar, gentle vessel appears: The Dreamer. It has sensed her need for rest and has come to carry her away from the chaos. Join Sophia as she steps aboard, feeling the worries of the day begin to dissolve with the gentle motion of the boat. Let the vivid imagery of a secluded, moonlit cove and the soothing rhythm of lapping waves guide you toward your own state of deep calm. As Sophia finds profound peace and a restorative night's sleep, allow this narrative to do the same for you, quieting your mind and carrying you to a place of deep, restful slumber.Matt will be the first to tell you that launching his 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!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 @sleepdiplomatYouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

Matt delves into the science of "beauty sleep" this week, revealing it as somewhat of a scientific reality. He highlights research by Dr. Tina Sundelin, which demonstrates that sleep-deprived individuals are consistently perceived as less healthy, more fatigued, and less attractive. These visible changes are rooted in biological consequences like dilated under-eye blood vessels and elevated cortisol, a hormone that degrades vital skin collagen.Matt then differentiates between expression wrinkles and a distinct second class, sleep wrinkles, which are caused by the mechanical compression of the face against a pillow. To mitigate their formation, he explains several evidence-based strategies. These include adjusting your sleep posture to your back, using silk or satin pillowcases to reduce friction, and maintaining skin hydration to improve its natural elasticity. The episode concludes with a powerful reminder that while these scientific interventions are effective, true attractiveness comes from within, encouraging a graceful embrace of the natural aging process.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 our sponsors 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. And now their new Lemonade Salt is squeezing onto the scene Tuesday, May 20th! This limited-time flavor is here to keep you at your best all summer long, and, just like summer, it's here for a good time, not a long time, so stock up while supplies last! If you want to give Lemonade Salt or any of the fantastic LMNT flavors a try, just head on over to drinklmnt.com/mattwalker and get your free Sample Pack with your first purchase.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!As always, if you have thoughts or feedback you'd like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

Dr. Eti Ben Simon returns for yet another AMA episode, this time specifically focussing on sleep and women. Together, they delve into the nuanced differences in sleep patterns between men and women, exploring aspects like sleep duration, quality, and architecture, including variations in deep sleep and REM sleep. They discuss how females generally sleep slightly longer, experience fewer awakenings, and have more deep sleep early in the night, alongside a quicker onset of REM sleep. The conversation also touches upon the potential health risks associated with shift work, particularly night shifts, highlighting an observed associational link with increased risks for certain cancers, such as breast and skin cancer, though emphasizing this is not necessarily causal.The discussion then transitions to the profound impact of hormonal changes on female sleep throughout different life stages. Matt and Eti examine the common sleep disturbances during pregnancy, detailing the reasons such as physical discomfort, hormonal shifts, and frequent urination, and the consequences like mood disorders and increased risk of gestational diabetes. They further explore how sleep is affected by the menstrual cycle, with changes in REM and deep sleep across follicular and luteal phases, and then tackle the significant sleep challenges during menopause, including insomnia, sleep apnea, and restless legs syndrome, discussing management strategies like HRT and CBT-I.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.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!Having personally used and purchased AG1 for over four years, Matt encourages you to try the new AG1 Next Gen formula with upgraded probiotics plus additional vitamins and minerals. Backed by 4 human clinical trials demonstrating a boost in healthy gut bacteria, AG1 continuously adapts to the latest science. Subscribe today and receive a FREE bottle of AG D3K2, an AG1 welcome kit, and 5 upgraded AG1 travel packs with your first order. Visit drinkag1.com/mattwalker to learn more and get started on your health journey.Matt's good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today's episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you'd like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

Sleep expert Dr. Aric Prather joins Matt today for a fascinating discussion about insomnia's frustrating reality: trying to force sleep backfires; sleep arrives naturally. Dr. Prather highlights a surprising starting point: forget focusing on bedtime, prioritize a consistent wake-up time, even weekends. Noting that this anchors your internal clock and builds essential sleep pressure (the 'balloon'), he also cautions that sleeping in after a bad night disrupts this cycle. After touching on societal factors impacting sleep, the conversation shifts to managing the mental side—the stress and anxiety creating that 'tired but wired' state. Dr. Prather shares practical techniques: daytime micro-breaks, breathing exercises, and scheduling worry time to keep thoughts from hijacking the night. Listeners learn how the bedroom can become a trigger for wakefulness and how stimulus control (getting out of bed when not sleeping) breaks that association. Finally, they cover Time-in-Bed Restriction: deliberately spending less time in bed can paradoxically consolidate sleep by intensifying sleep drive, building confidence. This episode offers tools not for nightly success, but for improving sleep on average and reducing panic over occasional bad nights.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 our sponsors 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. And now their new Lemonade Salt is squeezing onto the scene Tuesday, May 20th! This limited-time flavor is here to keep you at your best all summer long, and, just like summer, it's here for a good time, not a long time, so stock up while supplies last! If you want to give Lemonade Salt or any of the fantastic LMNT flavors a try, just head on over to drinklmnt.com/mattwalker and get your free Sample Pack with your first purchase.Matt will be the first to tell you that launching his 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!Having personally used and purchased AG1 for over four years, Matt encourages you to try the new AG1 Next Gen formula with upgraded probiotics plus additional vitamins and minerals. Backed by 4 human clinical trials demonstrating a boost in healthy gut bacteria, AG1 continuously adapts to the latest science. Subscribe today and receive a FREE bottle of AG D3K2, an AG1 welcome kit, and 5 upgraded AG1 travel packs with your first order. Visit drinkag1.com/mattwalker to learn more and get started on your health journey.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 @sleepdiplomatYouTube https://www.

Drift into tranquility tonight as Matt pilots your voyage to a deeply restful slumber in this calming sleep narrative. Prepare to release the day's hold and find solace on a serene sea, where the rhythm of the waves and the canopy of stars invite peaceful repose. Picture yourself embraced by the gentle motion of the water, the day's warmth slowly giving way to the cool embrace of a twilight sky, speckled with distant, shimmering lights. You will encounter "The Dreamer," a special vessel with a unique mission: to seek out souls yearning for serenity, such as a seasoned fisherman looking for profound calm, and escort them through the quietude of the night.Let Matt's steady narration and the vivid imagery of this coastal passage lull you into a profound state of ease. Allow yourself to shed the weight of your thoughts and daily pressures, finding a sanctuary of stillness in this peaceful narrative. Feel the comforting presence of the guiding stars and the gentle lapping of the water become a soothing balm, as the tale of The Dreamer helps navigate you away from the shores of worry and towards a restorative, deep sleep.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

Matt delves into the science of weighted blankets for sleep improvement in this week's episode. These heavy covers (10-40 lbs) utilize Deep Pressure Stimulation (DPS), a concept originating from Dr. Temple Grandin's 1960s work. DPS is theorized to shift the nervous system from "fight-or-flight" to a calmer parasympathetic state by potentially increasing serotonin and activating brain regions involved in emotional regulation, like the insular cortex, thereby fostering a state conducive to sleep.Matt describes research whose highlights include a 2020 study where 42% of insomnia patients achieved remission with weighted blankets, and a 2021 study that showed healthy adults experienced increased deep sleep and less restlessness. Benefits are also noted for children with ADHD. Proposed mechanisms extend to reduced awakenings and anxiety. While studies show promise for specific groups, larger, objective trials are still needed. Weighted blankets (around 10% body weight) are best viewed as a potential aid alongside good sleep hygiene.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 our sponsors 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. Matt will be the first to tell you that launching his 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!Having personally used and purchased AG1 for over four years, Matt encourages you to try the new AG1 Next Gen formula with upgraded probiotics plus additional vitamins and minerals. Backed by 4 human clinical trials demonstrating a boost in healthy gut bacteria, AG1 continuously adapts to the latest science. Subscribe today and receive a FREE bottle of AG D3K2, an AG1 welcome kit, and 5 upgraded AG1 travel packs with your first order. Visit drinkag1.com/mattwalker to learn more and get started on your health journey.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

Matt and Dr. Eti Ben Simone are back again today to answer even more of your brilliant sleep questions! They begin by discussing smartphones, noting that the direct EMF impact on brainwaves is debatable, but that psychological activation and blue light are known disruptors. Moving onto naps, Matt explains longer ones can cause "sleep inertia," while short naps (20 mins) can be beneficial, unless insomnia is present.They then examine the full moon's debated effect on sleep, and how it is possibly obscured by modern lighting. Sleep paralysis is then explained as consciousness returning before REM sleep's muscle atonia ends, while "hypnic jerks" (jolts while falling asleep) are described as the brain misinterpreting muscle relaxation as falling. Finally, they explain that waking with an "earworm" is linked to memory consolidation and active music-processing brain areas during REM sleep.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.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!Matt's good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today's episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!Having personally used and purchased AG1 for over four years, Matt encourages you to try the new AG1 Next Gen formula with upgraded probiotics plus additional vitamins and minerals. Backed by 4 human clinical trials demonstrating a boost in healthy gut bacteria, AG1 continuously adapts to the latest science. Subscribe today and receive a FREE bottle of AG D3K2, an AG1 welcome kit, and 5 upgraded AG1 travel packs with your first order. Visit drinkag1.com/mattwalker to learn more and get started on your health journey.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

Matt takes the opportunity this week to explore the perplexing sleep phenomenon of night terrors (sleep terrors). Matt clarifies that these are distinct from nightmares, defining them as parasomnias arising from abrupt arousals out of deep Non-REM sleep, not REM sleep where dreaming occurs. He details the often dramatic symptoms – intense fear, screaming, sweating, rapid breathing, confusion, sometimes thrashing or sleepwalking – emphasizing the typical lack of memory of the event afterward. Matt discusses prevalence, noting night terrors primarily affect children (1-6%, peaking ages 3-5) and are usually outgrown, while adult cases (

Embark on a celestial journey tonight as Matt guides you through the vast expanse of the night sky in this soothing sleep story. Prepare to travel amongst the stars, exploring the constellations that have captivated humanity for millennia. Imagine yourself lying comfortably beneath the heavens on a warm evening, the stars twinkling like distant fireflies. Feel the gentle night air as you connect with the awe and wonder felt by ancient civilizations who gazed upon these same cosmic patterns, weaving myths and legends into the very fabric of the universe.Allow the gentle cadence of Matt's voice and the imagery of the endless cosmos to draw you into a state of profound relaxation. Give yourself permission to release the burdens of the day, letting go of worries and tension as you float in this serene space. Feel the calming influence of the distant stars, their steady light washing over you like a soothing balm, reminding you of your place within the grand, beautiful mystery. Let the tranquility of the universe guide you effortlessly towards a deep, peaceful, and restorative night's sleep.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

This week, Matt dismantles the myth that REM sleep only benefits the mind by revealing its profound importance for physical health. While deep sleep handles some repair, Matt details how REM is crucial for peak testosterone and growth hormone release, vital for muscle, bone, libido, tissue repair, and metabolism. He explains that REM's characteristic muscle paralysis (atonia) isn't just for safety; it fosters physical recovery by enabling deep muscle relaxation, boosting blood flow, lowering cortisol, and regulating inflammatory cytokines.Matt further explores how REM resets the body's thermostat, enhances cardiovascular health through heart rate variability, and improves lung function via unique breathing patterns. This vital stage also supports genital tissue health, significantly ramps up protein synthesis for muscle repair, and strengthens the immune system by promoting essential cells and cytokines. Matt concludes that protecting REM sleep is non-negotiable, as it serves as a cornerstone for both mental and essential physical restoration and function.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.Matt will be the first to tell you that launching his 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! Another of our sponsors 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. Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!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 @sleepdiplomatYouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

In this latest AMA episode, Matt and Dr. Eti Ben Simon tackle even more listener questions regarding any and all aspects of sleep. Today, they discuss sleep tracker accuracy, noting that while nightly data isn't perfect (~75-85% accurate), weekly trends are reliable. Feeling exhausted despite good tracker metrics? Potential causes include fragmented sleep, circadian issues, undiagnosed disorders (like apnea), or tracker-induced anxiety (orthosomnia). Matt and Eti stress consulting a specialist for persistent fatigue and focusing on long-term data patterns.They also explore why many wake around 3:30 AM, linking it to shifts into lighter sleep stages and hormonal changes (cortisol rise, melatonin drop). The hosts explain alpha wave intrusion's link to nonrestorative sleep, theories behind teeth-falling-out dreams (trigeminal nerve activity), and differing sleep onset times (partner variations, potential sleep debt). They also touch upon how antidepressants affect dream recall via REM sleep reduction and debunk precognitive dreams, attributing them to statistics and cognitive bias, not prophecy.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.Matt will be the first to tell you that launching his 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! 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 or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

Dr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set. Dr. Mah also discusses chronotypes, showing how tailoring training to one's natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Coast NFL teams outperform East Coast teams in night games due to a three-hour body clock advantage. The episode also covers jet lag strategies, sleep loading, and managing fatigue, making it a must-listen not just for athletes and high performers, but truly for us all. 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.Matt is only too happy to share the fact that launching his sleep-related merchandise sales was incredibly smooth, thanks to show 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! One of our sponsors 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. 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.Matt: Instagram @drmattwalker or on X @sleepdiplomatYouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Connect with Dr. Mah: https://www.drcherimah.com/ or https://linktr.ee/drcherimahCaffeine Nap Episode: https://podcasts.apple.com/us/podcast/58-caffeine-nap/id1578319619?i=1000630666364Chronotype Assessment: AutoMEQ: Automated Morningness-Eveningness Questionnaire (AutoMEQ)

Find tranquility in a secret setting as Matt guides you through tonight's sleep story set in "The Twilight Garden." Meet Clara, the lamp keeper, who lovingly tends to the hundreds of lanterns that illuminate this hidden haven. On this particular evening, a grieving visitor arrives, seeking solace and a way to remember a lost loved one. As Clara shares the garden's quiet magic and the healing power of light, you'll be enveloped in the garden's peaceful atmosphere, filled with the scent of lavender and the soft glow of lanterns.Let your imagination stroll along the meandering paths as the warm light creates a sense of safety and calm. Focus on the soft rustling of leaves and the gentle cadence of Matt's voice, allowing the narrative to quiet your mind and soothe your body. Allow The Twilight Garden to lead you into a peaceful night's sleep, filled with the hope of rediscovering inner light and the comfort of shared stories.Special thanks to our sponsor, Shopify, for supporting tonight's Sleep Story! Matt will be the first to tell you that launching his 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! Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

In today's episode, Matt challenges the notion that REM sleep is solely for the brain, revealing its broad impact on physical health. He delves into REM's role in regulating testosterone and growth hormone, crucial for muscle function. Our host also highlights how REM aids muscle recovery via paralysis, boosting blood flow and supporting protein synthesis.Beyond muscles, Matt explores REM's effects on temperature regulation and heart health by boosting heart rate variability and promoting stress resilience. He also uncovers REM's surprising links to reproductive and immune health, from genital blood flow to enhanced immune cell production. Matt emphasizes that prioritizing REM sleep is vital for whole-body well-being, and that, by embracing the full spectrum of REM's benefits, we can all unlock a potent pathway to not just a rested mind, but a thriving, resilient body.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 our sponsors 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. Matt's good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today's episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!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 @sleepdiplomatYouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

Matt and Dr. Eti Ben Simon team up to answer more audience questions today, and begin by delving into the subjective experience of time during dreams, exploring how our perception stretches and compresses during REM sleep and whether we can hack our dreams. They also explain the cognitive, emotional, hormonal, and immunological consequences of pulling an all-nighter, highlighting the dramatic impact on memory consolidation, stress hormones, appetite regulation, and immune function. The cardiovascular and metabolic repercussions are also addressed underscoring the serious health risks associated with chronic sleep deprivation.The discussion shifts to the societal bias favoring morning types, challenging the notion that evening types are simply lazy. Our hosts examine chronotypes, the “sentinel hypothesis”, and the importance of aligning sleep schedules with individual preferences for optimal health. Matt and Eti then draw the episode to a close by addressing the common phenomenon of night sweats, differentiating between pathological causes and the normal thermoregulatory disconnect during REM sleep.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.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!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 a health fanatic, Matt's kryptonite has always been bread. Then he discovered Hero Bread: zero net carbs, zero sugar, and packed with fiber! For years, he's enjoyed their fluffy loaves (his favorite topped with tomatoes, balsamic, and parmesan). Now, you can try it too! Hero Bread offers a delicious variety of healthy bread options, from tortillas and wraps to bagels and dinner rolls. Ready to enjoy bread again? Get 10% off your order at hero.co using code MATTWALKER.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

Matt Walker welcomes Dr. Ranji Varghese back to the podcast today to complete the whole sleeping pill story by discussing newer sleeping pills, beyond benzos and Z-drugs. Together, they explore Melatonin receptor agonists (like Ramelteon) that signal sleep preparation, unlike sedating GABAergics. They also detail how DORAs inhibit the wakefulness-promoting orexin, how off-label options (ex. trazodone, low-dose doxepin) affect histamine,  the risks and benefits of each.Dr. Varghese goes on to explain the mechanisms and side effect profile for each sleeping pill, including over the counter options. He stresses that all medications carry risk and require careful use, noting that sleeping pills are tools not cures, and that CBTI is preferred for chronic insomnia. Our duo finish up by reminding listeners that open communication with your doctor is vital for safe, short-term medication use. 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 our sponsors 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. Matt will be the first to tell you that launching his 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! Matt's good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today's episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you'd like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Dr. Varghese:LinkedIn: https://www.linkedin.com/in/ranji-varghese-md-3591665a/Minnesota Regional Sleep Disorders Center:https://www.hennepinhealthcare.org/specialty/minnesota-regional-sleep-disorders-center/Institute for Integrative Therapies: @iit-mn.comSociety of Behavioral Sleep Medicine: https://www.behavioralsleep.org/Instagram: https://www.instagram.com/docvarghese/?hl=enX: https://x.c

Escape into a world of untold stories with Matt as he guides you through tonight's sleep story set in "The Archive of Lost Letters." Meet Stephanie, the archivist, who tends to letters never sent, filled with unspoken confessions and unshared truths. Tonight, a visitor arrives, searching for a lost piece of himself. As Stephanie helps him uncover a forgotten letter, you'll be enveloped in the library's quiet atmosphere, filled with the scent of old parchment and the weight of unspoken words.Let your imagination wander through the endless shelves of envelopes as the soft amber glow of the lamps create a sense of calm. Focus on the gentle rustling of paper and the soft cadence of Matt's voice, allowing the narrative to quiet your mind and soothe your body. Allow the Archive to guide you into a peaceful night's sleep, filled with the possibility of rediscovered feelings and the comfort of letting go.Special thanks to our sponsor, Puori, for supporting tonight's Sleep Story! Matt is a huge fan of this superb company and their guaranteed hormone-free, GMO-free, and pesticide-free supplements so be sure to check them out. To save 20%, go to puori.com/mattwalker and use the code ‘mattwalker' at checkout.Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

This week Matt explores dreams, questioning if their specific content matters beyond the normal benefits of REM sleep. This episode examines dreaming's significance for creativity, memory integration, and its role as emotional first aid.The discussion then introduces a "hot off the press" study showing how dreams might help us shed unwanted memories, with insights into how REM sleep acts as a nocturnal soothing balm for emotional distress. The episode shares how REM  sleep can take the painful edges off traumatic experiences, especially when dreams engage with the emotional content.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 our sponsors 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. Matt will be the first to tell you that launching his 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! Matt's good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today's episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you'd like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

In their latest AMA episode, Matt and Eti address listener questions ranging from "beauty sleep" to 3 AM awakenings. They explore the scientific evidence supporting sleep's crucial role in skin health and perceived attractiveness, citing studies on the effects of sleep deprivation. The cognitive benefits of napping are discussed, highlighting its ability to enhance learning and memory consolidation. They also delve into the remarkable neural activity of deep non-REM sleep, including synchronized neuron firing and accelerated memory replay. The common concern of sleep debt is also a key topic.The discussion then turns to practical strategies for managing disruptive midnight awakenings. Our hosts debunk common myths and explain the physiological factors involved, such as body temperature fluctuations and adenosine clearance. They provide evidence-based techniques to quiet the mind and promote a return to sleep, including controlled breathing, non-sleep deep rest, and cognitive approaches. Finally, they touch on the concept of "hypnopedia" (in-sleep learning), largely refuted by research, and the more promising technique of targeted memory reactivation, which uses sleep cues to enhance memory. 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.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!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.Another sponsor, 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.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

This week, Matt Walker dives into the world of the widely used sleeping pill, Ambien (Zolpidem). He explains how Ambien, a non-benzodiazepine sedative-hypnotic, works by targeting the brain's GABA receptors, specifically the alpha-1 subunit, to induce sleep. However, this comes with consequences. Matt highlights research by Dr. Marcos Frank showing that Ambien significantly impairs memory consolidation, essentially unwiring the brain's learning processes during sleep by approximately 50%. Furthermore, the episode explores Ambien's impact on the glymphatic system, the brain's crucial waste removal process active during deep sleep. New research demonstrates that Ambien reduces the glymphatic system's cleaning capacity by about 32%, potentially hindering the removal of harmful proteins linked to Alzheimer's disease. While Ambien may offer a temporary solution for insomnia, these findings underscore the importance of natural, restorative sleep for long-term brain health. The discussion advocates for such alternative treatments as Cognitive Behavioral Therapy for Insomnia (CBTI) that address sleep issues without compromising essential neural functions.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 our sponsors 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. Matt will be the first to tell you that launching his 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! As a health fanatic, Matt's kryptonite has always been bread. Then he discovered Hero Bread: zero net carbs, zero sugar, and packed with fiber! For years, he's enjoyed their fluffy loaves (his favorite topped with tomatoes, balsamic, and parmesan). Now, you can try it too! Hero Bread offers a delicious variety of healthy bread options, from tortillas and wraps to bagels and dinner rolls. Ready to enjoy bread again? Get 10% off your order at hero.co using code MATTWALKER.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt:Instagram @drmattwalkerX @sleepdiplomatYouTube: https://www.youtube.com/@sleepdiplomatmattwalker9299

Settle into the embrace of your bed, feeling its comforting presence beneath you. This connection anchors you to the present, quieting the mind's chatter and creating a foundation for restful sleep. Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!

Join Matt and renowned sleep scientist Dr. Cheri Mah today as they delve into the crucial connection between sleep and athletic performance. Dr. Mah's groundbreaking research at Stanford, including her famous basketball player sleep extension study (which revealed a 9% improvement in free throws and three-pointers!), demonstrates how prioritizing sleep can significantly enhance athletic abilities. In this fascinating episode, she discusses with Matt how sleep impacts not only physical recovery and muscle repair, but also cognitive functions crucial for athletes, such as decision-making, reaction time, and mental resilience. Dr. Mah also shares insights into the specific sleep challenges athletes frequently encounter, including racing minds after competition, difficulty winding down, caffeine use, travel disruptions, and the often-overlooked impact of sleep disorders like sleep apnea. She goes on to offer practical strategies for overcoming these challenges and optimizing sleep for peak performance. Her discussion with Matt here today finishes up with a look at the importance of sleep extension, the Athlete Sleep Behavior Questionnaire for assessing sleep health, and actionable tips for creating a sleep-conducive environment and establishing a relaxing pre-sleep 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 our sponsors 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. Matt will be the first to tell you that launching his 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! Matt's good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today's episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!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 @sleepdiplomatConnect with Dr. Mah: https://www.drcherimah.com/ or https://linktr.ee/drcherimahThe Athlete Sleep Behavior Questionnaire (ASBQ): https://pmc.ncbi.nlm.nih.gov/articles/PMC5916575/table/t2/

In his latest "Ask Me Anything" episode, Matt is once again joined by Dr. Eti Ben Simon to respond to a variety of audience questions, beginning with the role of AI in sleep medicine. Together, they explore how AI is currently being used to improve the accuracy and efficiency of sleep stage scoring, and how it shows promise in diagnosing sleep apnea and personalizing treatment plans. Matt highlights the potential for AI to integrate with smart home technology and predict an individual's risk of developing sleep disorders based on genetics, lifestyle, and environmental data. He also discusses the development of AI-driven therapeutic interventions like digital therapists and brain-computer interfaces to modulate sleep.Further responses touch upon the impact of sleep deprivation on ethical decision-making and the unique sleep challenges faced by astronauts in space. Matt and Dr. Ben Simon go on to consider the effects of disrupted circadian rhythms, microgravity, and CO2 buildup on astronauts' sleep quality. Finally, they engage in a playful thought experiment, each sharing their desired sleep superpower, ranging from sleep exchange to insightful dreams that provide instant solutions upon waking.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt's listeners get 20% off, so visit puori.com/mattwalker today!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.Matt is only too happy to share the fact that launching his sleep-related merchandise sales was incredibly smooth, thanks to show 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! 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 @sleepdiplomatEti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

Welcome back to a new episode of the  Matt Walker Podcast, where we revisit the often-discussed topic of catch-up sleep. We delve into the complexities of weekend catch-up sleep, exploring a recent study of 91,000 participants that suggests a potential link between compensatory weekend sleep and a reduced risk of heart disease. While this news offers a glimmer of hope, it's crucial to understand this benefit within the context of existing research. Studies like that of Dr. Ken Wright at the University of Colorado Boulder show weekend catch-up sleep only recovers a small percentage of sleep debt and doesn't fully reverse the damage of weekday sleep deprivation on other critical bodily systems. We explore the impact of short sleep and weekend catch-up sleep on circadian rhythms, food consumption, blood sugar regulation, and deep sleep. This nuanced perspective emphasizes the importance of prioritizing consistent, sufficient sleep throughout the entire week for optimal 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.One of our sponsors 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. 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! As a health fanatic, my kryptonite has always been bread. Then I discovered Hero Bread: zero net carbs, zero sugar, and packed with fiber! For years, I've enjoyed their fluffy loaves (my favorite topped with tomatoes, balsamic, and parmesan). Now, you can try it too! Hero Bread offers a delicious variety of healthy bread options, from tortillas and wraps to bagels and dinner rolls. Ready to enjoy bread again? Get 10% off your order at hero.co using code MATTWALKER.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

Matt Walker welcomes Dr. Ranji Varghese to the podcast this week for an in-depth conversation about sleep and prescription sleeping pills. A psychiatrist specializing in sleep medicine, Dr. Varghese begins by discussing his entry into the field which was sparked by a fascination with sleep and wake circadian rhythms. He goes on to highlight the Minnesota Regional Sleep Disorder Center's focus on parasomnias, particularly REM Sleep Behavior Disorder, emphasizing the intersection of neuroscience, physiology, and psychology in sleep medicine.As you will hear, sleeping pills, prescribed to initiate or maintain sleep, are typically used as a last resort for insomnia after other treatments fail. Dr. Varghese explains they work by modulating brain activity, often targeting neurotransmitters like GABA or melatonin receptors. He details two main classes: benzodiazepines (like Restoril and Ativan) and non-benzodiazepines (Z-drugs like Ambien and Lunesta), outlining their mechanisms, benefits, and risks. His powerful personal anecdote and the discussion of complex sleep-related behaviors underscore the critical need for careful consideration and informed decision-making when using these medications.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!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: Instagram @drmattwalker or on X @sleepdiplomatConnect with Dr. Varghese:Instagram: @docvargheseX: @docvargheseMinnesota Regional Sleep Disorders Center:https://www.hennepinhealthcare.org/specialty/minnesota-regional-sleep-disorders-center/IIT-MN: https://iit-mn.com/

Embark on a calming journey to the Scottish Highlands in tonight's sleep story. Join Matt as he guides you through a tranquil landscape of rolling hills, sparkling lochs, and fragrant valleys. Let the soothing sounds of nature and the peaceful imagery lull you into a deep, restful sleep. This immersive experience is designed to ease your mind and help you unwind after a long day.Tonight's story offers a sanctuary from the whirlwind of everyday life, allowing you to release your worries and embrace the stillness of the night. Feel the gentle ground beneath your feet as you wander along winding paths, breathe in the fresh Highland air, and listen to the distant whisper of a waterfall.This episode is sponsored by BetterHelp. Just as we prioritize our physical well-being, nurturing our mental health is equally crucial. BetterHelp offers accessible online therapy, connecting you with licensed therapists from the comfort of your home. Visit betterhelp.com/MattWalker for 10% off your first month.Matt: Instagram @drmattwalker or on X @sleepdiplomat

Dr. Charan Ranganath returns to explore the complexities of human memory with Matt here today. Together, they delve into memory's architecture, examining how sleep, trauma, and AI impact its function. The discussion covers episodic and semantic memory, emphasizing the role of sleep in memory consolidation and challenging the traditional "archive" model with Dr. Ranganath proposing a dynamic web of interconnected associations instead. The conversation then shifts to trauma's effects, focusing on PTSD and innovative therapeutic approaches—including psychedelics—designed to enhance neural plasticity and reprocess traumatic memories. Nightmares and noradrenaline's role are explored, revealing how understanding memory's mechanisms can lead to better mental 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!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. Total Health membership includes services initiated and performed by third-party clinicians and lab providers through the 23andMe platform. Additional terms and conditions alsoapply. See 23andme.com to learn more. Total Health Membership not available to residents of HI, NJ, NY, RI and US territories. Check with your FSA/HSA administrator to confirm eligibility.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: Instagram

Matt and Eti's latest AMA episode begins with an exploration of the fascinating relationship between circadian rhythms and medication effectiveness. Discover how this internal 24-hour clock influences drug absorption, distribution, metabolism, and excretion, impacting treatment outcomes. The episode then delves into chronotherapy, revealing how timing can optimize medication efficacy and minimize side effects for conditions like high cholesterol and high blood pressure. Together, our hosts investigate whether individuals thriving on minimal sleep have a genetic advantage, focusing on the DEC2 gene variant. Additionally, the episode unravels the evolutionary basis of biphasic and segmented sleep, and examines the gut microbiome's role in sleep regulation, discussing how gut health interventions like probiotics may improve sleep. They go on to explore diverse sleep needs across animal species, gaining insights into sleep's adaptability and importance, and finish up by addressing whether catching up on sleep is truly feasible, analyzing research on sleep deprivation and recovery. Tune in to enhance your understanding of sleep and its profound impact on 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.Looking for comfort and style in your wardrobe? While fashion isn't his expertise, Matt found the perfect fit with SKIMS— 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!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!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 @sleepdiplomatEti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

Join Matt today as he explores the fascinating intersection of sleep, metabolism, and weight management, delving into the science of dual orexin receptor antagonists (DORAs). This episode dissects a groundbreaking study on suvorexant (Belsomra), an FDA-approved insomnia medication, and its potential to enhance fat burning during sleep. Matt unpacks the role of orexin, a neuropeptide crucial for wakefulness, and explains how DORAs work by targeting orexin receptors to promote natural sleep. This preliminary research, conducted on healthy young men, reveals suvorexant's intriguing ability to not only improve sleep quality, but also increase fat oxidation while preserving muscle mass. While these initial findings are promising, Matt emphasizes the importance of cautious optimism and the need for further research in more diverse groups. He explores the implications for weight management and metabolic health, highlighting the potential of suvorexant as a novel approach to weight loss. However, Matt underscores that a holistic approach, including diet, exercise, and good sleep hygiene, remains essential for long-term success. Tune in today to gain valuable insights into the complex relationship between sleep and metabolism, and how scientific advancements may pave the way for innovative solutions in weight management.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 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: Instagram @drmattwalker or on X @sleepdiplomat

Escape the everyday and drift off to dreamland with Matt's guided sleep story. Together, we'll journey through tranquil landscapes, from moonlit valleys to sun-dappled forests, letting the soothing sounds and imagery lull you into a peaceful slumber. This is a sleep story designed to ease your mind and gently guide you into a deep, restful sleep. If you find yourself struggling to unwind after a long day, allow this narrative to transport you to a place of tranquility and calm. Release your worries and embrace the stillness of the night as we embark on this relaxing journey together.This episode is sponsored by BetterHelp. Just as we prioritize our physical well-being, nurturing our mental health is equally crucial. BetterHelp offers accessible online therapy, connecting you with licensed therapists from the comfort of your home. Visit betterhelp.com/MattWalker for 10% off your first month.Matt: Instagram @drmattwalker or on X @sleepdiplomat

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 @sleepdiplomatDr. Charan Ranganath: https://charanranganath.com/

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 isAs 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=0vKCLJZbytUMatt: Instagram @drmattwalker or on X @sleepdiplomatEti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

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.

Matt and Dr. Eti Ben Simon return today for yet 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. Tune in for expert tips, engaging conversation, and a deep dive into the mysteries of sleep that shape our daily lives.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 @sleepdiplomatEti: X @etoosh or email her at etoosh@gmail.com

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!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 pac

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.

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.

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

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.

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.

The Science of Shared Sleep: Dr. Wendy Troxel on Bedtime and RelationshipsThis 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

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.

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.

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.

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.

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

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.

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 MUDWTR, 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 MUDWTR, 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.

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:  @chris24barnesDr. 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/

Matt introduces his series examining the complex relationship between sleep and cannabis, exploring both the historical context and contemporary scientific perspectives. The narrative begins with Dr. W.B. O'Shaughnessy's canine experiments in 1849, tracing the evolution to the foundational work on cannabis for sleep conducted by Drs. Clendinning and Bradbury. Despite anecdotal reports suggesting cannabis enhances sleep, the scenario is complicated by factors such as regulatory constraints, variable product quality, and the potential long-term health implications of cannabis usage.In discussing the impact of cannabis on sleep, Matt elucidates the interactions among THC, CBD, and the endocannabinoid system. Initial benefits may include improved sleep onset and efficiency, but chronic use is often associated with negative outcomes such as increased nocturnal awakenings and reduced sleep quality in the latter half of the night. Additionally, Matt explores the challenges associated with discontinuing cannabis use, including the risk of THC dependency for sleep induction, highlighting the necessity for evidence-based approaches and individualized decision-making in using cannabis as a sleep aid.Matt's analysis extends to the global context of cannabis consumption, advocating for well-informed choices amidst its growing popularity and the dynamic landscape of scientific research.Please be aware that Matt is not a medical professional, and the content of this podcast should not be regarded as medical advice or as prescriptive in any manner.This episode is sponsored by the Tim Ferriss Show, celebrating its ten-year anniversary with over 1 billion downloads since 2023. The show is renowned for Tim's profound interviews with a diverse range of guests—from Hollywood legends like Arnold Schwarzenegger and Jamie Foxx to lesser-known figures who have captivated Tim's attention—each episode is designed to offer deep insights and stimulate thoughtful discussions.  Tune in to Tim.blog or look for the Tim Ferriss Show today, available wherever you find your podcasts.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 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 Therapeuti