Podcasts about human sleep science

Sleep is not just a luxury—it's a foundational pillar of health that influences nearly every aspect of our well-being. Sleep deprivation doesn't just cause fatigue; it disrupts hormones, drives inflammation, damages metabolism, and accelerates aging. From the gut microbiome to stress hormones like cortisol, sleep is deeply intertwined with brain, immune, and metabolic health. Yet our modern world—filled with late-night screens, ultra-processed foods, and chronic stress—works against quality rest.  In this episode, I discuss, along with Dr. Matt Walker and Shawn Stevenson, why we need to address sleep as a core health priority to unlock healing, prevention of chronic disease, and renewed vitality. Matthew Walker earned his PhD in neuroscience from the Medical Research Council in the UK, and subsequently became a Professor of Psychiatry at Harvard Medical School. He is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, and director of the Center for Human Sleep Science. Matt's research focuses on the effect of sleep on human health and disease, brain, and body. He has published more than 100 scientific research studies and has received numerous funding awards from the National Science Foundation and the National Institutes of Health. Matt has given a main-stage TED Talk that has been viewed over 13 million times, has also created several TED Miniseries on sleep, a MasterClass series on sleep, and is author of the New York Times bestseller, Why We Sleep. Matt is also the host of the 5-star-rated, The Matt Walker Podcast. Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter, and the international bestselling book Sleep Smarter. He's also the creator of The Model Health Show, featured as the number #1 health podcast in the U.S. with millions of listener downloads each month. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets. This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: How to Optimize Your Sleep with Dr. Matthew Walker How To Stay Asleep And Sleep More Deeply Hack Your Sleep

#744: On today's episode we are sitting down with Matthew Walker, PhD. He is a Professor of Neuroscience & Psychology at UC Berkeley, including the Founder & Director of their Center for Human Sleep Science. In this episode we will discuss the importance of sleep, its impacts on our health and wellbeing, and most importantly, how to get better sleep! From beauty sleep, to exploring the connections between sleep problems and disease, to the impact of sleep on the brain and body. We're sitting down to learn how to get the best night's sleep to level up your health & wellbeing.   To connect with Matthew Walker click HERE   To connect with Lauryn Bosstick click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE To Watch the Show click HERE For Detailed Show Notes visit TSCPODCAST.COM To Call the Him & Her Hotline call: 1-833-SKINNYS (754-6697) This episode is brought to you by The Skinny Confidential Head to the HIM & HER Show ShopMy page HERE to find all of Michael and Lauryn's favorite products mentioned on their latest episodes. This episode is sponsored by Fatty15   Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/SKINNY and using code SKINNY at checkout.   This episode is sponsored by Vegamour   Learn more at Vegamour.com/SKINNY, code SKINNY to save 20% on your first order.    This episode is sponsored by Equip Foods   Do your body a favor like we did and check out Equip Foods' grass-fed beefPrime Protein by heading Equipfoods.com/SKINNY. Use code SKINNY at checkout to get 20% off your first order OR you can stack it with a subscription for 35% off your first month - that's a huge amount of savings youdon't want to miss!   This episode is sponsored by Smartwater   Life's full of choices. Smartwater is a simple one. Visit drinksmartwater.com to learn more.   This episode is sponsored by Cotton   Cotton is The Fabric of Now. Learn more at TheFabricOfOurLives.com.   This episode is sponsored by Clarins   Go to Clarins.com/SKINNY and get Double Serum for 10%, a free 8-piece welcome gift, plus free shipping on your first order.   Produced by Dear Media

#BRNAM #1779 | Survive your day after a bad night's sleep | Eti Ben Simon, Center for Human Sleep Science, University of California, Berkeley | #Tunein: broadcastretirementnetwork.com #JustTheFacts

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.  Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”  We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.  This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.  The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improving Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light (00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep; Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol & Sleep Disruption (00:40:01) Food & Sleep, Carbs, Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking (00:55:52) Caffeine Metabolism & Sleep, Individual Variation (01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep Deprivation & Exercise (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep Optimization, Electric Manipulation (01:50:07) Temperature Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise, Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia (02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one's sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  LMNT: https://drinklmnt.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

This week we revisit our science-backed tips for a good night's sleep with sleep scientist Eti Ben Simon and host of the Sleep with Me podcast Drew Ackerman. Link to episode transcript: https://tinyurl.com/2p8t47eh Episode summary: A good night's sleep can be hard to come by, and beating yourself up over not sleeping enough will only make it worse. On this episode of The Science of Happiness, the host of Sleep With Me podcast Drew Ackerman joins us to try science-backed tips for finding your natural sleep rhythm. Drew, also known as “Dearest Scooter,” talks about his history with insomnia and sleep anxiety, sleep hygiene, and his philosophy on bringing more self-compassion into his approach to trying to fall asleep. Then we hear from sleep scientist Eti Ben Simon about how sleep affects your social life. Practice: Avoid alcohol and caffeine after 2 p.m. to unmask your true biological sleep needs. Keep lights dim in the evening and limit access to LED lights after 9 p.m. Go to sleep as soon as you feel tired (even if you're in the middle of something). This will help you figure out the earliest window it is physiologically possible for you to fall asleep. Do not use an alarm clock to wake up. Today's guests: Drew Ackerman is the host of one of the most listened-to sleep podcasts, Sleep with Me.  Listen to Sleep With Me Podcast: https://pod.link/sleep-with-me Follow Drew on Twitter: https://tinyurl.com/2p8nrhnp Follow Drew on Instagram: https://www.instagram.com/dearestscooter/ Follow Drew on Facebook: https://www.facebook.com/Sleepwithmepodcast/ Eti Ben Simon is a sleep scientist and postdoctoral fellow at UC Berkeley, where she works at Matthew Walkers' Center for Human Sleep Science. Learn more about Eti and her work: https://www.sleepingeti.com/ Follow Eti on Twitter: https://twitter.com/etoosh Follow Eti on Google Scholar: https://tinyurl.com/328aa5yr Resources from The Greater Good Science Center: Four Surprising Ways to Get a Better Night's Sleep: https://tinyurl.com/2p832bh5 How Mindfulness Improves Sleep: https://tinyurl.com/2p8rhkhj Your Sleep Tonight Changes How You React to Stress Tomorrow: https://tinyurl.com/2p8zvbjz More Resources for A Good Night's Sleep: Matthew Walker's 11 Tips for Improving Sleep Quality: https://tinyurl.com/2kadu7va TED - Sleeping with Science: https://tinyurl.com/23mmbdy3 Harvard Health - 8 Tips to Get a Good Night's Sleep: https://tinyurl.com/2p8um9z7 BBC - Why Do We Sleep? https://tinyurl.com/2p8z9v2d Tell us about your experiences and struggles with falling asleep. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/6s39rzus

In today's thoroughly engaging episode, Matt joins forces with Dr. Eti Ben Simon from his Center for Human Sleep Science to embark upon an enlightening "Ask Me Anything" (AMA) session, addressing a wide array of questions related to sleep. Together, they explore such topics as sleep differences between males and females, the impact of sleep trackers on our rest, and the intriguing dynamics of sleep patterns based on biological sex. The journey continues as Matt responds to queries regarding the terrain of sleep across the human lifespan, from restless newborns to the complexities of aging. This comprehensive overview sheds light on the evolving landscape of sleep, emphasizing the importance of knowledge in optimizing sleep quality throughout one's life. With expert guidance and fascinating discussions, this episode promises to leave listeners with a newfound appreciation for the science of sleep and its profound impact on our well-being.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,  nor prescriptive in any way. 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.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt's been using it for several years now because he's serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.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!As always, if you have feedback you'd like to share, please reach out to Matt on Instagram.

Brought to you by Eight Sleep's Pod Cover sleeping solution for dynamic cooling and heating, Magic Spoon delicious low-carb cereal, and LinkedIn Marketing Solutions marketing platform with 800M+ users.Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school's Center for Human Sleep Science. Dr. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views.He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Dr. Walker was awarded the Carl Sagan Prize for Science Achievements. Dr. Walker's research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. Dr. Walker is also scientific advisor to Oura, a sleep-tracking ring.Dr. Walker hosts the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.And one last thing. UC Berkeley has given the rare approval for Matt's newly opened Sleep Center at the University to be named by an individual donor, or a named company, in perpetuity. If you are interested, please reach out to Matt and note that this opportunity is in the 7-figure range.Please enjoy!*This episode is brought to you by LinkedIn Marketing Solutions, the go-to tool for B2B marketers and advertisers who want to drive brand awareness, generate leads, or build long-term relationships that result in real business impact.With a community of more than 800 million professionals, LinkedIn is gigantic, but it can be hyper-specific. You have access to a diverse group of people all searching for things they need to grow professionally. LinkedIn has the marketing tools to help you target your customers with precision, right down to job title, company name, industry, etc. To redeem your free $100 LinkedIn ad credit and launch your first campaign, go to LinkedIn.com/TFS!*This episode is also brought to you by Magic Spoon cereal! Magic Spoon is a low-carb, high-protein, and zero sugar cereal that tastes just like your favorite sugary cereal. Each serving has 13–14g of protein, 4g of net carbs, and 0g of sugar. It's also gluten free, grain free, soy free, and keto friendly. And it's delicious! It comes in your favorite, traditional cereal flavors like Cocoa, Frosted, Peanut Butter, and Blueberry.Magic Spoon cereal has received a lot of attention since their launch. Time magazine included it in their list of Best Inventions of 2019, and Forbes called it “the future of cereal.” My listeners—that's you—get $5 off and a 100% happiness guarantee when you visit MagicSpoon.com/Tim and use code TIM. And some great news for Canadian listeners: Magic Spoon now also ships to Canada!*This episode is also brought to you by Eight Sleep! Eight Sleep's Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.*[05:43] Sleep and sex.[23:45] Melatonin misgivings.[32:47] The suprachiasmatic nucleus.[36:08] Shrinking balls phenomenon.[41:47] Minimizing the time it takes you to sleep.[49:40] The bizarre basics of dreaming.[55:56] Taking a leap into lucid dreaming.[1:19:57] Optimizing sleep for learning.[1:43:14] Can sleep during an illness boost memory retention?[1:49:08] Massed versus spaced practice.[1:53:00] Using brain stimulation technology to enhance learning.[1:56:50] Optimizing memory replay.[2:02:47] Sleep and time dilation.[2:11:25] Today's "charlatan" science that may someday be vindicated.[2:17:44] Exercise and memory.[2:25:37] Staying hydrated without having to urinate all night.[2:29:13] Parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brought to you by Eight Sleep's Pod Cover sleeping solution for dynamic cooling and heating, Athletic Greens all-in-one supplement, and LMNT electrolyte supplement.Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school's Center for Human Sleep Science. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views. He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Walker was awarded the Carl Sagan Prize for Science Achievements. Walker's research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. He is also the host of the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.Please enjoy!Resources from this episode: https://tim.blog/2023/01/18/matthew-walker-sleep/*This episode is brought to you by LMNT! What is LMNT? It's a delicious, sugar-free electrolyte drink mix. I've stocked up on boxes and boxes of this and usually use it 1–2 times per day. LMNT is formulated to help anyone with their electrolyte needs and perfectly suited to folks following a keto, low-carb, or Paleo diet. If you are on a low-carb diet or fasting, electrolytes play a key role in relieving hunger, cramps, headaches, tiredness, and dizziness.LMNT came up with a very special offer for you, my dear listeners. For a limited time, you can get a free LMNT Sample Pack with any purchase. This special offer is available here: DrinkLMNT.com/Tim.*This episode is also brought to you by Eight Sleep! Eight Sleep's Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.*This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and ten free travel packs) with your first subscription purchase! That's up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.*[05:55] Sleep and Alzheimer's disease.[19:55] What causes the decline of deep sleep as we age?[24:36] Are there any known species that don't require sleep?[29:15] Brain stimulation for more deep sleep, less insomnia.[41:01] Tips for better sleep without laboratory budget or access.[51:45] Ideal types of exercise for promoting deep sleep.[53:51] Matt's updated thoughts on caffeine and sleep.[1:11:12] Cannabis (CBD, THC, CBN) and sleep.[1:30:18] A crowdsourcing request of listeners.[1:36:17] If the bed's a-rocking…[1:41:45] The Da Vinci Code magic sleep device.[1:46:04] DARPA innovation.[1:46:32] Ensuring proper function in the glymphatic system.[1:50:42] Psychedelics and sleep.[2:01:20] How sleep affects food intake and weight fluctuation.[2:10:46] Orexin, I reckon.[2:22:11] Fainting goats and narcolepsy.[2:25:36] Modafinil.[2:30:32] How sleep medications affect sleep quality.[2:36:16] Trazodone.[2:46:26] Perilous polypharmacy.[2:49:04] Pregabalin and gabapentin.[2:54:33] The psychological value of emergency sleep medicine for insomniacs.[2:58:16] CBTI and the balancing role of pharmacology.[2:59:56] Parting thoughts and what to expect from a future round two.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.DISCLAIMER: I'm not a doctor, nor do I play one on the Internet. None of the content in this podcast constitutes medical advice. Please consult your doctor before considering anything we discuss in this episode.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We all know how good it feels to drift into deep sleep and wake up feeling refreshed. The positive effects of a good night's sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day's challenges. But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live. In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep — to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food.Matthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He's also the author of Why We Sleep. Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health.If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.Timecodes:00:00 - Intro00:33 - Episode start01:22 - Quickfire questions02:48 - What's the biggest myth about sleep»04:09 - What is sleep?07:46 - Why do we sleep?10:29 - REM14:22 - How does Matt study sleep?16:18 - What happens when you don't get enough sleep?22:48 - Collaboration with ZOE28:16 - Sleep and menopause32:38 - Tips on how to sleep better33:23 - Sleep regularity35:12 - How do you find out about your chronotype?37:20 - Bedroom temperature38:04 - Lighting39:04 - Caffeine and Alcohol effects on sleep44:22 - Making your room like a cave44:57 - The influence of screens on your sleep47:03 - Summary48:14 - Goodbyes48:35 - OutroGet Matt's book here.Listen to Matt's podcast here.'How people wake up is associated with previous night's sleep together with physical activity and food intake' - Read the paper: here.Find out your chronotype here.Follow ZOE on Instagram: https://www.instagram.com/zoe/This podcast was produced by Fascinate Productions.

Watch the full interview here: https://www.youtube.com/watch?v=J-D8QGqOZVU Professor Matthew Walker is a Professor of Neuroscience and Psychology at the University of California, Berkeley, USA. He is also the founder and director of the Center for Human Sleep Science. If you've got sleep questions, he's your guy. We talked about chronotypes, or the category of sleeper you may fall into. It turns out, whether you're an early riser or a night owl might not actually be your "fault", and in fact it may have been something you were born with. Don't forget to leave a 5 star review with a medical question in the body of it and I'll try to answer it in a future episode! Buy Professor Walker's book, "Why We Sleep" here: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325 Follow Professor Walker here: Podcast: https://themattwalkerpodcast.buzzsprout.com/ Twitter: https://mobile.twitter.com/sleepdiplomat Instagram: https://www.instagram.com/drmattwalker/ Linked In: https://www.linkedin.com/in/sleepdiplomat/ Why We Sleep: https://www.amazon.com/dp/1501144316 Executive Producer and Host: Dr. Mike Varshavski Produced by Dan Owens and Sam Bowers Art by Caroline Weigum CONTACT: DoctorMikeMedia@gmail.com

This episode is all about SLEEP - featuring one of the world's top experts, Dr. Matthew Walker. He's a Professor of Neuroscience and Psychology at the University of California, Berkeley, the founder and director of the Center for Human Sleep Science, and author of the book "Why We Sleep: Unlocking the Power of Sleep and Dreams."His groundbreaking research covers everything from why we sleep, what happens to us when we sleep, what happens when we dream, and how sleep impacts our concentration, our memory, our immune system, and more. His current focus is on the possible link between not getting enough sleep and likelihood of developing Alzheimer's disease.We tried to keep this short - but there was SO much to learn that we went ahead and shared the full conversation. Don't miss the end when Ric and Matt go through a lightning round of things in your life that could be affecting your sleep - like caffeine, alcohol, what you eat, when you eat, and more.This is 3 Things, with Dr. Matthew Walker. See acast.com/privacy for privacy and opt-out information.

A conversation on the science of sleep and how we can improve it for better health with Dr. Matt Walker. Walker is a professor of neuroscience and psychology at UC Berkeley and the director of the Center for Human Sleep Science whose research examines the impact of sleep on human health and disease. He is the author of Why We Sleep: Unlocking the Power of Sleep and Dreaming and over 100 scientific research studies on everything from sleep's effects on memory, diet and motor skills to the consequences of sleep deprivation. Indre Viskontas is a cognitive neuroscientist with the University of California, San Francisco and a faculty member at the San Francisco Conservatory of Music. She has published groundbreaking work on the neural basis of memory and creativity, and co-hosts the popular science podcast Inquiring Minds. This program was recorded at the Sydney Goldstein Theater in San Francisco on June 10, 2022.

The UK's favourite fitness coach is back with series three of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life's little challenges. It might be starting the morning in an ice bath or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. This week, Joe is finding out more about sleep: something which Joe has come to understand as the foundation of everything else in life: eating healthily, exercising regularly, and helping with relationships and stress. Joe discusses all of this and much more with the scientist Dr Matthew Walker. He's the founder of “The Centre for Human Sleep Science” at the University of California and he wrote the bestselling book Why We Sleep. Together they chat about everything from how sleep affects diet and mental health, to what's going on in the brain when we dream, and Matt's top tips for better sleep. This is sunshine in a podcast. Joe Wicks is here for you, and he won't stop until you're fit and happy. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Dr. Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He has published over 100 scientific studies and is the author of the book Why We Sleep: Unlocking the Power of Sleep and Dreams. Which is currently the #1 Amazon Bestseller in Neuroscience . He has been featured on numerous television and radio outlets, including CBS 60 Minutes, National Geographic Channel, NOVA Science, NRP and the BBC.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Majority of acne sufferers have diminished levels of omega-3 Ludwig-Maximilian University (Germany), May 16 2022.  A study reported during the European Academy of Dermatology and Venereology Spring Symposium suggests a protective role for omega-3 fatty acids against acne. The study revealed that 94% of 100 acne patients whose blood samples were analyzed for red blood cell omega-3 fatty acid levels had lower than the recommended concentrations. Higher omega-3 fatty acid levels were found among people who regularly consumed legumes and among those who supplemented with omega-3.  Omega-3 fatty acids lower inflammation that occurs in acne by stimulating anti-inflammatory eicosanoids and decreasing levels of insulin-like growth factor-1 (IGF-1). Patients with omega-3 fatty acids below the recommended levels had lower serum IGF-1 concentrations than patients who were not deficient in omega-3. Those with severe deficiencies had even greater levels of IGF-1. Nuts and peanuts may protect against major causes of death Maastricht University (Netherlands), May 11, 2022 A paper published in the International Journal of Epidemiology confirms a link between peanut and nut intake and lower mortality rates, but finds no protective effect for peanut butter. Men and women who eat at least 10 grams of nuts or peanuts per day have a lower risk of dying from several major causes of death than people who don't consume nuts or peanuts. The reduction in mortality was strongest for respiratory disease, neurodegenerative disease, and diabetes, followed by cancer and cardiovascular diseases. The effects are equal in men and women. Peanuts show at least as strong reductions in mortality as tree nuts, but peanut butter is not associated with mortality, researchers from Maastricht University found. In this new study, it was found that mortality due to cancer, diabetes, respiratory, and neurodegenerative diseases was also lowered among users of peanuts and nuts. Project leader and epidemiologist Professor Piet van den Brandt commented: “It was remarkable that substantially lower mortality was already observed at consumption levels of 15 grams of nuts or peanuts on average per day (half a handful).  People more likely to trust, cooperate if they can tolerate ambiguity, study finds Brown University, May 12, 2022  Can a new colleague be trusted with confidential information? Will she be a cooperative team player on a critical upcoming project? Assessing someone's motives or intentions, which are often hidden, is difficult, and gauging how to behave toward others involves weighing possible outcomes and personal consequences. New research published in Nature Communications indicates that individuals who are tolerant of ambiguity—a kind of uncertainty in which the odds of an outcome are unknown—are more likely to cooperate with and trust other people. Tolerance of ambiguity is distinct from tolerance of risk. With risk, the probability of each future outcome is known. The many unknowns inherent in social situations make them inherently ambiguous, and the study finds that attitudes toward ambiguity are a predictor of one's willingness to engage in potentially costly social behavior. Overall, being able to tolerate ambiguity predicted greater prosocial behavior, which prioritizes the welfare of other people and not just one's own self-benefit. By contrast, there was no association between risk tolerance and social decision-making. When subjects were allowed to gather information about others—through gossiping about, engaging with or observing another person, for instance—and reduce the amount of ambiguous uncertainty around their social choices, the link between ambiguity tolerance and willingness to trust disappeared, according to the study. High-fat diet linked to nitric oxide levels, cancer development Beckman Institute for Advanced Science and Technology, May 17, 2022 It has long been hypothesized that dietary habits can precede and even exacerbate the development of cancer. Researchers at the Beckman Institute for Advanced Science and Technology proved that a direct link exists between the amount of fat included in one's diet and bodily levels of nitric oxide, a naturally occurring signaling molecule that is related to inflammation and cancer development. “Inflammation can play a significant role in this environment. Certain inflammatory response comes from highly processed foods, which are high in calories and high in fat. Yadav and coauthors are familiar with existing research linking increased nitric oxide levels to inflammation, and inflammation to cancer.  The researchers used the probe to design a diet study comparing the tumorigenicity of the breast-cancer-carrying mice on a high-fat diet (60% of calories coming from fat) with mice on a low-fat diet (10% of calories coming from fat) by measuring the nitric oxide levels in both groups. “As a result of the high-fat diet, we saw an increase in nitric oxide in the tumor microenvironment,” said Michael Lee, a lead coauthor on this study. “The implication of this is that the tumor microenvironment is a very complex system, and we really need to understand it to understand how cancer progression works. A lot of factors can go into this from diet to exercise—external factors that we don't really take into account that we should when we consider cancer treatments.” Blood pressure drugs EXPOSED for increasing the risk of pancreatic cancer in women  Baylor College of Medicine, May 12, 2022 Arguably, some blood pressure medications may be necessary and offer a benefit for those suffering with cardiovascular issues. But, of equal importance is, research out of the Baylor College of Medicine that has determined some of these drugs – like calcium channel blockers (CCBs) – can raise the risk of pancreatic cancer in menopausal women. CCBs work by preventing calcium from entering blood vessel walls and heart cells, reducing blood pressure and decreasing cardiac workload and stress. The study examined a large group of over 145,000 postmenopausal women from the Women's Health Initiative study between ages 50 and 79 years old. By 2014, over 800 had developed pancreatic cancer, with elevated risk among those taking a short-acting CCB. WARNING: Blood pressure drugs can double the risk of pancreatic cancer Of the participants, those who had taken a CCB (short-acting calcium channel blocker) had a 66 percent increased chance of getting pancreatic cancer. Those who took short-acting CCBs (as compared with other blood pressure drug types) for over three years had a doubled risk of pancreatic cancer. The drugs in question include short-acting nifedipine, brand names Adalat CC nicardipine (Cardene IV), Procardia and diltiazem (Cardizem). The short-acting varieties of blood pressure drugs were the only ones linked to higher pancreatic cancer risk; other types did not seem to increase the risk Heightened dream recall ability linked to increased creativity and functional brain connectivity University of California, Berkeley, May 14, 2022 People who can frequently recall their dreams tend to be more creative and exhibit increased functional connectivity in a key brain network, according to new research published in the journal Nature and Science of Sleep. The findings provide new insights into the neurophysiological correlates of dreaming. “I think that dreaming is one of the last frontiers of human cognition — a terra incognita of the mind if you will,” said study author Raphael Vallat, at the Center for Human Sleep Science at the University of California, Berkeley. “Although we all spend a significant amount of our lives dreaming, there are still so many basic research questions related to dreams that are unanswered, which obviously makes it such a fascinating topic to study! For his new study, Vallat and his colleagues used brain imaging techniques to examine whether neurophysiological differences exist between individuals who frequently recall their dreams and those who do not. The researchers found that high dream recallers and low dream recallers had similar personalities, levels of anxiety, sleep quality, and memory abilities. However, high dream recallers scored significantly higher than low dream recallers, indicating that they had greater creative abilities. Vallat and his colleagues also observed increased functional connectivity within the default mode network in high dream recallers compared to low dream recallers. The brain network “is known to be active during day-dreaming, mind-wandering (e.g. getting lost in your thoughts), and has been further suggested to promote creativity and dreaming,” Vallat explained. The increased connectivity was specifically found between the medial prefrontal cortex and the temporo-parietal junction, in line with clinical reports that have shown lesions to these brain regions result in a cessation of dream recall. Video : 1. This pandemic treaty is the greatest power grab any of us has seen in our lifetime – Neil Oliver (8:35)  2. Theresa Long MD, MPH, FS Opinion on Vaccines Expert Panel on Federal Vaccine (start @ 0:04) 3.  Douglas Kruger –  “You will OWN NOTHING, and you will be HAPPY” (start @ 0:47) (interview with Douglas Kruger conducted by David Ansara of The Centre For Risk Analysis (CRA) 4. Elizabeth Question

Do you struggle with sleep? This week Drew Ackerman of Sleep with Me podcast tries tips for a good night's sleep, and we explore why it's so important to our well-being. Episode summary: A good night's sleep can be hard to come by, and beating yourself up over not sleeping enough will only make it worse. On this episode of The Science of Happiness, the host of Sleep With Me podcast Drew Ackerman joins us to try science-backed tips for finding your natural sleep rhythm. Drew, also known as “Dearest Scooter,” talks about his history with insomnia and sleep anxiety, sleep hygiene, and his philosophy on bringing more self-compassion into his approach to trying to fall asleep. Then we hear from sleep scientist Eti Ben Simon about how sleep affects your social life. Practice: Here are four tips to help you sleep from Dr. Eti Ben Simon. Avoid alcohol and caffeine after 2 p.m. to unmask your true biological sleep needs. Keep lights dim in the evening and limit access to LED lights after 9 p.m. Go to sleep as soon as you feel tired (even if you're in the middle of something). This will help you figure out the earliest window it is physiologically possible for you to fall asleep. Do not use an alarm clock to wake up. Try a version of this practice with the sleep tips in this article by expert Eti Ben Simon: https://tinyurl.com/2nesff8t Today's guests: Drew Ackerman You might know Drew as his alias, “Dearest Scooter*,”* the host of Sleep with Me podcast. Drew struggles with bedtime worries and has a history of insomnia himself, but he's great at helping others sleep. Sleep with Me is one of the most listened-to sleep podcasts. On each episode, “Scooter” lulls listeners off to dreamland with meandering bedtime stories intended to lose your interest. Listen to Sleep With Me Podcast: https://pod.link/sleep-with-me Follow Drew on Twitter: https://tinyurl.com/2p8nrhnp Follow Drew on Instagram: https://www.instagram.com/dearestscooter/ Follow Drew on Facebook: https://www.facebook.com/Sleepwithmepodcast/ Eti Ben Simon is a sleep scientist and postdoctoral fellow at UC Berkeley, where she works at Matthew Walkers' Center for Human Sleep Science. Learn more about Eti and her work: https://www.sleepingeti.com/ Follow Eti on Twitter: https://twitter.com/etoosh Follow Eti on Google Scholar: https://tinyurl.com/328aa5yr Resources for A Good Night's Sleep Psychology Today - What's Your Sleep Type? Two forces that dictate our sleep, by Eti Ben Simon: https://tinyurl.com/2nesff8t Matthew Walker's 11 Tips for Improving Sleep Quality: https://tinyurl.com/2kadu7va TED - Sleeping with Science: https://tinyurl.com/23mmbdy3 Harvard Health - 8 Tips to Get a Good Night's Sleep: https://tinyurl.com/2p8um9z7 BBC - Why Do We Sleep? https://tinyurl.com/2p8z9v2d More resources from The Greater Good Science Center: Four Surprising Ways to Get a Better Night's Sleep: https://tinyurl.com/2p832bh5 How Mindfulness Improves Sleep: https://tinyurl.com/2p8rhkhj Your Sleep Tonight Changes How You React to Stress Tomorrow: https://tinyurl.com/2p8zvbjz Tell us about your experiences and struggles with falling asleep by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607 Tell us about your experiences and struggles with asking for help by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review and copy and share this link: pod.link/1340505607

Das große Buch vom Schlaf (Originaltitel: Why We Sleep: The New Science of Sleep and Dreams) ist ein populärwissenschaftliches Buch des US-amerikanischen Neurowissenschaftlers und Schlafforschers Matthew Walker über den Schlaf. Walker ist Professor für Neurowissenschaften und Psychologie und Direktor des Center for Human Sleep Science an der University of California, Berkeley. Er verbrachte vier Jahre mit dem Schreiben des Buches,in dem er behauptet, dass Schlafentzug mit zahlreichen tödlichen Krankheiten, einschließlich Demenz,in Verbindung steht. Das Buch wurde ein internationaler Bestseller. - 10% RABATT FÜR MEINE VEGANEN SUPPLEMENTS GIBT ES HIER (Discount Code: “AXEL” beim Checkout benutzen) https://www.vivolife.de/?rfsn=3978221.84477e&utm_source=Refersion&utm_medium=Affiliates&utm_campaign=3978221 CODE “Axel“ (erste Bestellung) - www.blinkist.de/axel - Hier geht es zu meinem Deutschen Youtube Channel: https://www.youtube.com/channel/UComkcy0vWwZiDYzSdww4gwQ - Mein Mindset Podcast: https://anchor.fm/schuledeslebens - FOLGE MIR AUF INSTAGRAM: https://www.instagram.com/axelschura

Knowledge Project Podcast Notes Key Takeaways Don't force sleep, it's dangerous to stay awake in bed for long periods of time“You'd never sit at the dinner table waiting to get hungry, so why would you lie in bed waiting to get sleepy?” – Matthew WalkerPavlov's Classical Conditioning: your brain will begin to bond a negative association with your bed and being awakeTarget a sleep efficiency of 85%-90% (time spent in bed asleep)The harder you try to sleep, the harder it becomesDon't count sheep, take yourself on a long mental journey. Take your mind off of itself.“The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt”– Matthew WalkerExperiment: If you regularly set an alarm clock, would you wake up at that same relative time without the alarm clock?If no, you're probably operating in a sleep deficitAlcohol and Caffeine before bed reduce your body's ability to benefit from sleepAlcohol is the opposite of a sleep aid, it is a sedative and sedation is not sleepTry to cut off caffeine consumption 10 hours before bedContinue reading for specific biological responsesMatthew mentions some methods for combatting insomnia and sleeping betterCognitive Behavioral Therapy for Insomnia (CBT-I)Sleep Restriction and Behavioral Therapy for InsomniaHow to Determine Your Chronotype and Ideal Sleep ScheduleRead the full notes @ podcastnotes.orgRenowned sleep scientist Matthew Walker discusses everything you need to know about what a better night's sleep can do for your life, and how to prioritize and perfect the way you sleep. Walker breaks down how to identify when you need more sleep, how to deal with insomnia, the best devices to track your sleep, and some unconventional sleep hygiene tips, including why it's never a good idea to count sheep. Walker is a Professor of Neuroscience and Psychology at the University of California-Berkeley, and is also the founder and director of the Center for Human Sleep Science. He has published over 100 scientific research studies on the impact of sleep on human brain function, and he is the author of the 2017 book, Why We Sleep: Unlocking the Power of Sleep and Dreams.   -- Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/ Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/ Follow Shane on Twitter at: https://twitter.com/ShaneAParrish

Knowledge Project Podcast Notes Key Takeaways Don't force sleep, it's dangerous to stay awake in bed for long periods of time“You'd never sit at the dinner table waiting to get hungry, so why would you lie in bed waiting to get sleepy?” – Matthew WalkerPavlov's Classical Conditioning: your brain will begin to bond a negative association with your bed and being awakeTarget a sleep efficiency of 85%-90% (time spent in bed asleep)The harder you try to sleep, the harder it becomesDon't count sheep, take yourself on a long mental journey. Take your mind off of itself.“The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt”– Matthew WalkerExperiment: If you regularly set an alarm clock, would you wake up at that same relative time without the alarm clock?If no, you're probably operating in a sleep deficitAlcohol and Caffeine before bed reduce your body's ability to benefit from sleepAlcohol is the opposite of a sleep aid, it is a sedative and sedation is not sleepTry to cut off caffeine consumption 10 hours before bedContinue reading for specific biological responsesMatthew mentions some methods for combatting insomnia and sleeping betterCognitive Behavioral Therapy for Insomnia (CBT-I)Sleep Restriction and Behavioral Therapy for InsomniaHow to Determine Your Chronotype and Ideal Sleep ScheduleRead the full notes @ podcastnotes.orgRenowned sleep scientist Matthew Walker discusses everything you need to know about what a better night's sleep can do for your life, and how to prioritize and perfect the way you sleep. Walker breaks down how to identify when you need more sleep, how to deal with insomnia, the best devices to track your sleep, and some unconventional sleep hygiene tips, including why it's never a good idea to count sheep. Walker is a Professor of Neuroscience and Psychology at the University of California-Berkeley, and is also the founder and director of the Center for Human Sleep Science. He has published over 100 scientific research studies on the impact of sleep on human brain function, and he is the author of the 2017 book, Why We Sleep: Unlocking the Power of Sleep and Dreams.   -- Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/ Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/ Follow Shane on Twitter at: https://twitter.com/ShaneAParrish

Renowned sleep scientist Matthew Walker discusses everything you need to know about what a better night's sleep can do for your life, and how to prioritize and perfect the way you sleep. Walker breaks down how to identify when you need more sleep, how to deal with insomnia, the best devices to track your sleep, and some unconventional sleep hygiene tips, including why it's never a good idea to count sheep. Walker is a Professor of Neuroscience and Psychology at the University of California-Berkeley, and is also the founder and director of the Center for Human Sleep Science. He has published over 100 scientific research studies on the impact of sleep on human brain function, and he is the author of the 2017 book, Why We Sleep: Unlocking the Power of Sleep and Dreams.   -- Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/ Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/ Follow Shane on Twitter at: https://twitter.com/ShaneAParrish

Sleep Insights is based on an in-depth filmed conversation between Howard Burton and Matthew Walker, Professor of Neuroscience and Psychology and Founder and Director of the Center for Human Sleep Science at UC Berkeley. This extensive conversation gives a clear and compelling picture of our recent understanding of sleep's essential role in our daily lives, from reinforcing learning and memory to regulating emotion. Howard Burton is the founder of the Ideas Roadshow, Ideas on Film and host of the Ideas Roadshow Podcast. He can be reached at howard@ideasroadshow.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sleep Insights is based on an in-depth filmed conversation between Howard Burton and Matthew Walker, Professor of Neuroscience and Psychology and Founder and Director of the Center for Human Sleep Science at UC Berkeley. This extensive conversation gives a clear and compelling picture of our recent understanding of sleep's essential role in our daily lives, from reinforcing learning and memory to regulating emotion. Howard Burton is the founder of the Ideas Roadshow, Ideas on Film and host of the Ideas Roadshow Podcast. He can be reached at howard@ideasroadshow.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/neuroscience

Sleep Insights is based on an in-depth filmed conversation between Howard Burton and Matthew Walker, Professor of Neuroscience and Psychology and Founder and Director of the Center for Human Sleep Science at UC Berkeley. This extensive conversation gives a clear and compelling picture of our recent understanding of sleep's essential role in our daily lives, from reinforcing learning and memory to regulating emotion. Howard Burton is the founder of the Ideas Roadshow, Ideas on Film and host of the Ideas Roadshow Podcast. He can be reached at howard@ideasroadshow.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/psychology

Sleep Insights is based on an in-depth filmed conversation between Howard Burton and Matthew Walker, Professor of Neuroscience and Psychology and Founder and Director of the Center for Human Sleep Science at UC Berkeley. This extensive conversation gives a clear and compelling picture of our recent understanding of sleep's essential role in our daily lives, from reinforcing learning and memory to regulating emotion. Howard Burton is the founder of the Ideas Roadshow, Ideas on Film and host of the Ideas Roadshow Podcast. He can be reached at howard@ideasroadshow.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/science-technology-and-society

Sleep Insights is based on an in-depth filmed conversation between Howard Burton and Matthew Walker, Professor of Neuroscience and Psychology and Founder and Director of the Center for Human Sleep Science at UC Berkeley. This extensive conversation gives a clear and compelling picture of our recent understanding of sleep's essential role in our daily lives, from reinforcing learning and memory to regulating emotion. Howard Burton is the founder of the Ideas Roadshow, Ideas on Film and host of the Ideas Roadshow Podcast. He can be reached at howard@ideasroadshow.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/medicine

Sleep Insights is based on an in-depth filmed conversation between Howard Burton and Matthew Walker, Professor of Neuroscience and Psychology and Founder and Director of the Center for Human Sleep Science at UC Berkeley. This extensive conversation gives a clear and compelling picture of our recent understanding of sleep's essential role in our daily lives, from reinforcing learning and memory to regulating emotion. Howard Burton is the founder of the Ideas Roadshow, Ideas on Film and host of the Ideas Roadshow Podcast. He can be reached at howard@ideasroadshow.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/new-books-network

In this episode of the podcast, Sam Harris speaks with Matthew Walker about the nature and importance of sleep. They discuss sleep and consciousness, the stages of sleep, sleep regularity, light and temperature, the evolutionary origins of sleep, reducing sleep, the connection between poor sleep and all-cause mortality (as well as Alzheimer’s disease, diabetes, obesity, and heart disease), sleep across species, learning and memory, mental health, dreams as therapy, lucid dreaming, heart-rate variability, REM-sleep behavior disorder and parasomnias, meditation and sleep, sleep hygiene, different types of insomnia, caffeine and alcohol, sleep efficiency, bedtime restriction, cognitive-behavioral therapy, napping, sleep tracking, and other topics. Matthew Walker earned his PhD in neuroscience from the Medical Research Council in the UK, and subsequently became a Professor of Psychiatry at Harvard Medical School. He is currently Professor of Neuroscience and Psychology at the University of California, Berkeley, and director of the Center for Human Sleep Science. Matt’s research focuses on the effect of sleep on human health and disease, brain, and body. Walker has published more than 100 scientific research studies and has received numerous funding awards from the National Science Foundation and the National Institutes of Health, and is a Kavli Fellow of the National Academy of Sciences. He was recently awarded the Carl Sagan Prize for Science Popularization. Matt has given a main-stage TED Talk that has been viewed over 13 million times, has also created several TED Miniseries on sleep, a MasterClass series on sleep, and is author of the New York Times bestseller, Why We Sleep. Matt is also host of the 5-star-rated, The Matt Walker Podcast. Twitter: @sleepdiplomat Web: www.sleepdiplomat.com Learning how to train your mind is the single greatest investment you can make in life. That’s why Sam Harris created the Waking Up app. From rational mindfulness practice to lessons on some of life’s most important topics, join Sam as he demystifies the practice of meditation and explores the theory behind it.

Matt Walker chats with Kevin about the latest sleep science and hacks. Matt is a Professor of Neuroscience and Psychology at the University of California, Berkeley. He is also the founder and director of the Center for Human Sleep Science.

Today's guest is Dr. Matthew Walker. Dr. Walker earned his degree in neuroscience from Nottingham University, UK, and his PhD in neurophysiology from the Medical Research Council in London. He also became a Professor of Psychiatry at Harvard Medical School.But he's currently the Professor of Neuroscience and Psychology at the University of California, Berkeley. He's the founder and director of the Center for Human Sleep Science.Dr. Walker's research examines the impact of sleep on human health and disease and with that research, he's written the international Bestseller, Why We Sleep: Unlocking the Power of Sleep and Dreams as well as hosting his new podcast The Matt Walker Podcast which is all about sleep, the brain and body.In case you didn't know, this is part 2 of my conversation with Dr. Walker. You can find part 1 by going to www.lewishowes.com/1154In this episode we discuss how sleep affects your intimate relationships, why naps are good for you, but can also be bad for you, how caffeine, smoking, and alcohol affects your sleep, the wrong ways people try to fix their sleeping habits, the simple hacks you can start doing today to improve your sleep, and so much more!For more go to: www.lewishowes.com/1155Check out Matt's podcast: The Matt Walker PodcastCheck out Matt's Book: Why We sleepThe Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-podA Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-podThe Science of Sleep for Ultimate Success with Shawn Stevenson: https://link.chtbl.com/896-podSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today's guest is Dr. Matthew Walker. Dr. Walker earned his degree in neuroscience from Nottingham University, UK, and his PhD in neurophysiology from the Medical Research Council in London. He also became a Professor of Psychiatry at Harvard Medical School.But he's currently the Professor of Neuroscience and Psychology at the University of California, Berkeley. He's the founder and director of the Center for Human Sleep Science.Dr. Walker's research examines the impact of sleep on human health and disease and with that research, he's written the international Bestseller, Why We Sleep: Unlocking the Power of Sleep and Dreams as well as hosting his new podcast The Matt Walker Podcast which is all about sleep, the brain and body.Today's episode was so powerful that I wanted to split it up into 2 parts. The second half of this episode will come out later this week and you won't want to miss out on it.In this episode we discuss why Sleep is the foundational pillar for our overall health, why most people are terrible at prioritizing sleep and how to change that, the effects of poor sleep over time. You NEED to know this, how anxiety and stress affect our sleep, the importance of dreams and how to influence them, and so much more!For more go to: www.lewishowes.com/1154Check out Matt's podcast: The Matt Walker PodcastCheck out Matt's Book: Why We sleepThe Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-podA Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-podThe Science of Sleep for Ultimate Success with Shawn Stevenson: https://link.chtbl.com/896-podSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A former Professor of Psychiatry at Harvard Medical School, Dr. Walker is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley and the founder & director of the Center for Human Sleep Science. Dr. Walker's research examines the impact of sleep on human health and disease. In addition, Dr. Walker helped create the recent National Geographic documentary, Sleepless in America, and the PBS NOVA special, Memory Hackers. Most recently, he contributed to the BBC Horizon documentary, Curing Alzheimer's. His numerous presentations include radio features on the BBC and NPR's Fresh Air with Terry Gross, City Arts & Lectures, Hidden Brain, Science Friday, and Forum: NPR. In this week's episode, Dr. Walker discusses the importance and impact of sleep. In a time where we struggle to detach ourselves from our daily responsibilities, our recommended amount of sleep suffers. With a lack of rest, our ability to be high-functioning throughout the day is limited. Dr. Walker will highlight how prioritizing your sleep can be the ultimate factor that increases your energy level, productivity, and general wellbeing, and answer the question: What can you do with more sleep? Watch the video of this event: g.co/TalksAtGoogle/SleepInUncertainTimes Moderated by Rebecca Whiting-Holliday.

Huberman Lab Podcast Notes Key Takeaways “Sleep is probably the single most effective thing you can do to reset your body and health” – Dr. Matthew WalkerSleep is so significant in our health, you really can't sacrifice non-REM deep sleep or REM sleep without damage“There is no major psychiatric disorder we can find in which sleep is normal.” – Dr. Matthew WalkerREM sleep is the most predictive of longevity and lifespanAny amount of alcohol and THC will disrupt REM sleepIf you can nap without disruption to your sleep at night – go for it! Otherwise, stay away from napsPro-sleep behaviors: sleep and wake up at regular times, keep the temperature cool, keep the room dark, limit caffeine intake window, do your best to minimize or eliminate alcohol, have a wind-down routinePriority of events to improve sleep: behavioral tools (light viewing behavior, caffeine, and alcohol, etc.) – nutrition – supplementation – prescription drugs – brain-machine interfaceUnconventional tips for better sleep: Don't alter your sleep schedule if you have a bad night of sleepHave a wind-down routineWrite down your worries from the day 1-2 hours before sleepRemove all clocks from your room and don't check the time on your phoneRead the full notes @ podcastnotes.orgIn this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.    Dr. Matthew Walker: Podcast - https://www.sleepdiplomat.com/podcast  Twitter - https://twitter.com/sleepdiplomat Instagram - https://instagram.com/drmattwalker Website - https://www.sleepdiplomat.com   Thank you to our sponsors: ROKA - https://www.roka.com -- code: huberman InsideTracker - https://www.insidetracker.com/huberman Belcampo - https://www.belcampo.com/huberman -- code: huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network   Timestamps: 00:00:00 Introducing Dr. Matt Walker 00:02:00 Sponsors: Roka, InsideTracker, Belcampo 00:06:00 What Is Sleep? 00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep' 00:16:15 Slow Wave Sleep aka 'Deep Sleep' 00:24:00 Compensating For Lost Sleep 00:32:20 Waking in the Middle Of The Night  00:39:48 Uberman (Not Huberman!) Sleep Schedule 00:42:48 Viewing Morning SUNLight 00:49:20 Caffeine 01:07:54 Alcohol 01:14:30 Growth Hormone & Testosterone 01:16:14 Emotions, Mental Health & Longevity 01:20:40 Books vs. Podcasts 01:21:20 Lunchtime Alcohol 01:25:00 Marijuana/CBD  01:36:00 Melatonin 01:54:14 Magnesium 01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin 02:15:00 Tryptophan & Serotonin 02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR) 02:28:23 Is It Possible To Get Too Much Sleep? 02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships 02:47:30 Unconventional Yet Powerful Sleep Tips  02:59:10 Connecting to & Learning More from Dr. Walker 03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

In this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.    Dr. Matthew Walker: Podcast - https://www.sleepdiplomat.com/podcast  Twitter - https://twitter.com/sleepdiplomat Instagram - https://instagram.com/drmattwalker Website - https://www.sleepdiplomat.com   Thank you to our sponsors: ROKA - https://www.roka.com -- code: huberman InsideTracker - https://www.insidetracker.com/huberman Belcampo - https://www.belcampo.com/huberman -- code: huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network   Timestamps: 00:00:00 Introducing Dr. Matt Walker 00:02:00 Sponsors: Roka, InsideTracker, Belcampo 00:06:00 What Is Sleep? 00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep' 00:16:15 Slow Wave Sleep aka 'Deep Sleep' 00:24:00 Compensating For Lost Sleep 00:32:20 Waking in the Middle Of The Night  00:39:48 Uberman (Not Huberman!) Sleep Schedule 00:42:48 Viewing Morning SUNLight 00:49:20 Caffeine 01:07:54 Alcohol 01:14:30 Growth Hormone & Testosterone 01:16:14 Emotions, Mental Health & Longevity 01:20:40 Books vs. Podcasts 01:21:20 Lunchtime Alcohol 01:25:00 Marijuana/CBD  01:36:00 Melatonin 01:54:14 Magnesium 01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin 02:15:00 Tryptophan & Serotonin 02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR) 02:28:23 Is It Possible To Get Too Much Sleep? 02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships 02:47:30 Unconventional Yet Powerful Sleep Tips  02:59:10 Connecting to & Learning More from Dr. Walker 03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

According to William Shakespeare in Macbeth, sleep “knits up the ravell'd sleave of care.” As with so many other aspects of the human condition, The Bard articulated a profound truth with that line. To help unravel the myriad of facets appertaining to sleep revealed by the latest scientific research, I spoke to Dr. Raphael Vallat, a postdoctoral researcher in Dr. Matthew Walker's lab, the Center for Human Sleep Science, at UC Berkley. Yes, that Matthew Walker, author of the best-selling, Why We Sleep, which significantly deepened my understanding of this inordinately necessary physiological process. After inquiring about his background and to reflect on the scientific method, I asked Dr. Vallat why we need to sleep at all. As he pointed out, even though no single dispositive answer to this question has yet been settled upon, it appears that sleep “impacts all the major physiological systems” and is “very important for learning and memory.” We spoke at some length about the stages of sleep, which are divided broadly, but not too imaginatively, into Non-REM and REM sleep. REM, or Rapid Eye Movement, sleep remains something of a mystery and is an active area of ongoing research. In fact, Dr. Vallat described it as “one of the greatest mysteries” and admitted that scientists are still not sure why we have it, although some clues have been uncovered. Unfortunately for those like me who enjoy the odd tipple at night, alcohol is severely disruptive to REM sleep. Other topics we discussed include how scientists know that we need between seven and nine hours of sleep, the nature of chronotypes, the exceedingly rare gene variant that enables those who possess it to sleep less than the average person, whether it is possible to sleep too much, and the function of dreams. The last major topic we discussed was how to achieve better sleep, which prompted Dr. Vallat to provide many helpful pointers. Links: Dr. Raphael Vallat's personal website: https://raphaelvallat.com/ Dr. Vallat's Twitter account: https://twitter.com/RaphaelVallat Why We Sleep by Matthew Walker: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325 10 Tips for a Better Night's Sleep from the National Sleep Foundation: https://www.thensf.org/sleep-tips/ The STOP-BANG questionnaire (a free screening tool for sleep apnea): http://www.stopbang.ca/osa/screening.php Twitter account for Skeptically Curious: https://twitter.com/SkepticallyCur1 Patreon page for Skeptically Curious: https://www.patreon.com/skepticallycurious

Rich Roll Podcast Podcast Notes Key Takeaways “Sleep is not an optional lifestyle luxury, it is a non-negotiable biological necessity. It is your life support system.” – Dr. Matthew WalkerShort sleep has damaging effects on the cardiovascular system, weight, diabetes, Alzheimer’s, immune function, memory, and moodIf you deprive a healthy adult of sleep or deep sleep for just one night – there’s an immediate increase in beta-amyloid proteins (present in Alzheimer’s)We’ve learned more about sleep in the past 50 years than we have in the previous 5,000 yearsFigure out chronotype and sleep in accordance with that – don’t get sucked in to “rise and grind” culture – it doesn’t work for everyone“The shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality.” – Dr. Matthew WalkerAnxiety is the principal cause of anxiety – for better sleep, get physical activity and deal with anxiety non-pharmacologically (try meditation)“Is there any system in the body or mind that isn’t wonderfully enhanced when we get sleep and isn’t demonstrably impaired when we don’t? The answer seems to be no.” – Dr. Matthew Walker“Sleep is the single most effective thing we can do each day to reset our brain and our body.” – Dr. Matthew WalkerFor better sleep, control: temperature, regularity, caffeine and alcohol intake, exercise, and physical activity Teens and adolescents need more sleep – they’re not just lazyNaps are a double-edged sword: if you have trouble sleeping, do not nap; if you sleep well at night napping before 2 pm is ok Melatonin can be used when traveling through different time zones to acclimate but not recommended as a daily supplement People who only sleep with sleeping pills experience rebound effects in which sleep is actually worse when they stopRead the full notes @ podcastnotes.orgWhy do we sleep? What exactly happens when we sleep and why is it so important? What are the implications of sleep deprivation? And what can we do to improve our sleep hygiene?Answering these questions is the life’s work Dr. Matthew Walker.Longtime listeners know that I am obsessed with sleep and the critical role it plays in every facet of health. This infatuation is driven in no small part by the incredible work of today’s guest, one of the world’s leading neuroscientists and researchers in the field of sleep science.Matriculating at Nottingham University where he studied neuroscience, Matthew earned his Ph.D. in neurophysiology from the Medical Research Council in London, subsequently became a Professor of Psychiatry at Harvard Medical School, and is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, where he serves as the founder and director of the Center for Human Sleep Science.In addition, Matthew hosts a MasterClass on the science of better sleep. His TED Talk, ‘Sleep is your superpower’ has over 20 million views. And his international smash bestselling book Why We Sleep—a must-read for anyone and everyone looking to live and feel better—provides the framework for today’s mind-blowing, slumber-focused primer.To put it rather bluntly, this conversation covers everything you need and ever wanted to know about sleep, including:why do we sleep?what happens to our bodies and minds when we sleepwhy is sleep so important?what happens when we don’t get enough?what is the deal with dreams, sleepwalking & sleep paralysis?what are the various stages of sleep (REM, deep, etc.)?what can we do to prioritize and improve our sleep? In addition, Dr. Walker answers the questions like: how do caffeine and alcohol affect sleep? Why do our sleep patterns change across a lifetime? What is the relationship between sleep, immunity, weight gain, and mood? And most critical: how do we resolve the global sleep-loss epidemic?All told, this is an utterly fascinating masterclass on why you must rethink your relationship with sleep and the profound short and long-term impacts sleep has on every facet of our lives from learning to mood, productivity, energy, hormone regulation, longevity, and even susceptibility to cancer and other diseases.To read more click here. You can also watch our exchange on YouTube. And as always, the podcast streams wild and free on Apple Podcasts and Spotify.I urge all of you to absorb this conversation in its entirety. Whip out your pen and paper—this is essential, potentially life-altering listening for every human. And simply put, it’s everything I hoped it would be.Listen, Watch & SubscribeApple Podcasts | YouTube | Spotify | Stitcher | Google PodcastsThanks to this week’s sponsorsBlinkist: Unlimited access to read or listen to a massive library of condensed non-fiction books from self-help, to business, health, and history—all for one low price. Join me and 12 million others gleaning from the best and brightest. Try Blinkist FREE for 7 days AND get 25% off a Blinkist Premium membership at blinkist.com/richrollLMNT: A science-backed electrolyte drink mix with everything you need and nothing you don’t. The formula is super high-caliber, it’s plant-based with no sugar, fillers, gluten, or sketchy ingredients. My new favorite flavor is Watermelon Salt – it’s definitely going to be a staple for my hot afternoon runs this summer. Try it out at drinkLMNT.com/RICHROLL.ROKA: Cutting edge eyewear & apparel built for top performance. Ultralight construction. Arms-Up Design. Official USAT Partner. If you’re active like me and wear prescription eyeglasses and sunglasses, ROKA combines the no-slip performance you’ve been waiting for with fashionable frames. Visit roka.com and enter code RichRoll for 20% off.Birch Living: The best, most affordable, organic, and sustainable mattresses on the market with a 100-night risk-free trial. 1% of each purchase is donated to the National Forest Foundation and Birch purchases carbon offsets for each mattress sold. For $200 off ALL mattress orders, visit BirchLiving.com/RichRollSHOW NOTESConnect with Matthew: Website | Twitter | LinkedinBerkeley: Matthew Walker, PhDBerkeley: Center For Human Sleep ScienceFinancial Times: Sleep expert Matthew Walker on the secret to a good night’s restTED: Sleep is your superpower | Matt WalkerThe Guardian: ‘Sleep should be prescribed’: what those late nights out could be costing youMasterclass: Matthew Walker Teaches the Science of Better SleepMasterclass: Matthew Walker’s 11 Tips for Improving Sleep QualityNPR: Matthew Walker: Why Is It Essential To Make Time For Sleep?Independent: 14 of the biggest sleep myths debunkedThe Lancet: A sleep prescription for medicineThe Guardian: How to boost your business? Let workers sleepTech Insider: 5 Tips For Falling Asleep Quicker, According To A Sleep ExpertTech Insider: How To Tell If You’re Sleep DeprivedTech Insider: What Happens To Your Brain When You DreamTech Insider: What Happens To Your Body And Brain If You Don’t Get SleepTech Insider: How Lucid Dreaming WorksTech Insider: How To Take The Ideal Nap And Avoid Bad SleepFor 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal PlannerHOW CAN I SUPPORT THE PODCAST?Tell Your Friends & Share Online!Subscribe & Review: iTunes | Spotify | Stitcher | Soundcloud | Google PodcastsDonate: Check out our Patreon accountSupport The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".Thank The Team: I do not do this alone. Send your love to Jason Camiolo for production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics; portraits by Ali Rogers & Davy Greenberg; copywriting by Georgia Whaley; and theme music by Tyler Piatt. Trapper Piatt & Hari Mathis.*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. See acast.com/privacy for privacy and opt-out information.

Rich Roll Podcast Podcast Notes Key Takeaways “Sleep is not an optional lifestyle luxury, it is a non-negotiable biological necessity. It is your life support system.” – Dr. Matthew WalkerShort sleep has damaging effects on the cardiovascular system, weight, diabetes, Alzheimer’s, immune function, memory, and moodIf you deprive a healthy adult of sleep or deep sleep for just one night – there’s an immediate increase in beta-amyloid proteins (present in Alzheimer’s)We’ve learned more about sleep in the past 50 years than we have in the previous 5,000 yearsFigure out chronotype and sleep in accordance with that – don’t get sucked in to “rise and grind” culture – it doesn’t work for everyone“The shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality.” – Dr. Matthew WalkerAnxiety is the principal cause of anxiety – for better sleep, get physical activity and deal with anxiety non-pharmacologically (try meditation)“Is there any system in the body or mind that isn’t wonderfully enhanced when we get sleep and isn’t demonstrably impaired when we don’t? The answer seems to be no.” – Dr. Matthew Walker“Sleep is the single most effective thing we can do each day to reset our brain and our body.” – Dr. Matthew WalkerFor better sleep, control: temperature, regularity, caffeine and alcohol intake, exercise, and physical activity Teens and adolescents need more sleep – they’re not just lazyNaps are a double-edged sword: if you have trouble sleeping, do not nap; if you sleep well at night napping before 2 pm is ok Melatonin can be used when traveling through different time zones to acclimate but not recommended as a daily supplement People who only sleep with sleeping pills experience rebound effects in which sleep is actually worse when they stopRead the full notes @ podcastnotes.orgWhy do we sleep? What exactly happens when we sleep and why is it so important? What are the implications of sleep deprivation? And what can we do to improve our sleep hygiene?Answering these questions is the life’s work Dr. Matthew Walker.Longtime listeners know that I am obsessed with sleep and the critical role it plays in every facet of health. This infatuation is driven in no small part by the incredible work of today’s guest, one of the world’s leading neuroscientists and researchers in the field of sleep science.Matriculating at Nottingham University where he studied neuroscience, Matthew earned his Ph.D. in neurophysiology from the Medical Research Council in London, subsequently became a Professor of Psychiatry at Harvard Medical School, and is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, where he serves as the founder and director of the Center for Human Sleep Science.In addition, Matthew hosts a MasterClass on the science of better sleep. His TED Talk, ‘Sleep is your superpower’ has over 20 million views. And his international smash bestselling book Why We Sleep—a must-read for anyone and everyone looking to live and feel better—provides the framework for today’s mind-blowing, slumber-focused primer.To put it rather bluntly, this conversation covers everything you need and ever wanted to know about sleep, including:why do we sleep?what happens to our bodies and minds when we sleepwhy is sleep so important?what happens when we don’t get enough?what is the deal with dreams, sleepwalking & sleep paralysis?what are the various stages of sleep (REM, deep, etc.)?what can we do to prioritize and improve our sleep? In addition, Dr. Walker answers the questions like: how do caffeine and alcohol affect sleep? Why do our sleep patterns change across a lifetime? What is the relationship between sleep, immunity, weight gain, and mood? And most critical: how do we resolve the global sleep-loss epidemic?All told, this is an utterly fascinating masterclass on why you must rethink your relationship with sleep and the profound short and long-term impacts sleep has on every facet of our lives from learning to mood, productivity, energy, hormone regulation, longevity, and even susceptibility to cancer and other diseases.To read more click here. You can also watch our exchange on YouTube. And as always, the podcast streams wild and free on Apple Podcasts and Spotify.I urge all of you to absorb this conversation in its entirety. Whip out your pen and paper—this is essential, potentially life-altering listening for every human. And simply put, it’s everything I hoped it would be.Listen, Watch & SubscribeApple Podcasts | YouTube | Spotify | Stitcher | Google PodcastsThanks to this week’s sponsorsBlinkist: Unlimited access to read or listen to a massive library of condensed non-fiction books from self-help, to business, health, and history—all for one low price. Join me and 12 million others gleaning from the best and brightest. Try Blinkist FREE for 7 days AND get 25% off a Blinkist Premium membership at blinkist.com/richrollLMNT: A science-backed electrolyte drink mix with everything you need and nothing you don’t. The formula is super high-caliber, it’s plant-based with no sugar, fillers, gluten, or sketchy ingredients. My new favorite flavor is Watermelon Salt – it’s definitely going to be a staple for my hot afternoon runs this summer. Try it out at drinkLMNT.com/RICHROLL.ROKA: Cutting edge eyewear & apparel built for top performance. Ultralight construction. Arms-Up Design. Official USAT Partner. If you’re active like me and wear prescription eyeglasses and sunglasses, ROKA combines the no-slip performance you’ve been waiting for with fashionable frames. Visit roka.com and enter code RichRoll for 20% off.Birch Living: The best, most affordable, organic, and sustainable mattresses on the market with a 100-night risk-free trial. 1% of each purchase is donated to the National Forest Foundation and Birch purchases carbon offsets for each mattress sold. For $200 off ALL mattress orders, visit BirchLiving.com/RichRollSHOW NOTESConnect with Matthew: Website | Twitter | LinkedinBerkeley: Matthew Walker, PhDBerkeley: Center For Human Sleep ScienceFinancial Times: Sleep expert Matthew Walker on the secret to a good night’s restTED: Sleep is your superpower | Matt WalkerThe Guardian: ‘Sleep should be prescribed’: what those late nights out could be costing youMasterclass: Matthew Walker Teaches the Science of Better SleepMasterclass: Matthew Walker’s 11 Tips for Improving Sleep QualityNPR: Matthew Walker: Why Is It Essential To Make Time For Sleep?Independent: 14 of the biggest sleep myths debunkedThe Lancet: A sleep prescription for medicineThe Guardian: How to boost your business? Let workers sleepTech Insider: 5 Tips For Falling Asleep Quicker, According To A Sleep ExpertTech Insider: How To Tell If You’re Sleep DeprivedTech Insider: What Happens To Your Brain When You DreamTech Insider: What Happens To Your Body And Brain If You Don’t Get SleepTech Insider: How Lucid Dreaming WorksTech Insider: How To Take The Ideal Nap And Avoid Bad SleepFor 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal PlannerHOW CAN I SUPPORT THE PODCAST?Tell Your Friends & Share Online!Subscribe & Review: iTunes | Spotify | Stitcher | Soundcloud | Google PodcastsDonate: Check out our Patreon accountSupport The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".Thank The Team: I do not do this alone. Send your love to Jason Camiolo for production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics; portraits by Ali Rogers & Davy Greenberg; copywriting by Georgia Whaley; and theme music by Tyler Piatt. Trapper Piatt & Hari Mathis.*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. See acast.com/privacy for privacy and opt-out information.

Why do we sleep? What exactly happens when we sleep and why is it so important? What are the implications of sleep deprivation? And what can we do to improve our sleep hygiene?Answering these questions is the life’s work Dr. Matthew Walker.Longtime listeners know that I am obsessed with sleep and the critical role it plays in every facet of health. This infatuation is driven in no small part by the incredible work of today’s guest, one of the world’s leading neuroscientists and researchers in the field of sleep science.Matriculating at Nottingham University where he studied neuroscience, Matthew earned his Ph.D. in neurophysiology from the Medical Research Council in London, subsequently became a Professor of Psychiatry at Harvard Medical School, and is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, where he serves as the founder and director of the Center for Human Sleep Science.In addition, Matthew hosts a MasterClass on the science of better sleep. His TED Talk, ‘Sleep is your superpower’ has over 20 million views. And his international smash bestselling book Why We Sleep—a must-read for anyone and everyone looking to live and feel better—provides the framework for today’s mind-blowing, slumber-focused primer.To put it rather bluntly, this conversation covers everything you need and ever wanted to know about sleep, including:why do we sleep?what happens to our bodies and minds when we sleepwhy is sleep so important?what happens when we don’t get enough?what is the deal with dreams, sleepwalking & sleep paralysis?what are the various stages of sleep (REM, deep, etc.)?what can we do to prioritize and improve our sleep? In addition, Dr. Walker answers the questions like: how do caffeine and alcohol affect sleep? Why do our sleep patterns change across a lifetime? What is the relationship between sleep, immunity, weight gain, and mood? And most critical: how do we resolve the global sleep-loss epidemic?All told, this is an utterly fascinating masterclass on why you must rethink your relationship with sleep and the profound short and long-term impacts sleep has on every facet of our lives from learning to mood, productivity, energy, hormone regulation, longevity, and even susceptibility to cancer and other diseases.To read more click here. You can also watch our exchange on YouTube. And as always, the podcast streams wild and free on Apple Podcasts and Spotify.I urge all of you to absorb this conversation in its entirety. Whip out your pen and paper—this is essential, potentially life-altering listening for every human. And simply put, it’s everything I hoped it would be.Listen, Watch & SubscribeApple Podcasts | YouTube | Spotify | Stitcher | Google PodcastsThanks to this week’s sponsorsBlinkist: Unlimited access to read or listen to a massive library of condensed non-fiction books from self-help, to business, health, and history—all for one low price. Join me and 12 million others gleaning from the best and brightest. Try Blinkist FREE for 7 days AND get 25% off a Blinkist Premium membership at blinkist.com/richrollLMNT: A science-backed electrolyte drink mix with everything you need and nothing you don’t. The formula is super high-caliber, it’s plant-based with no sugar, fillers, gluten, or sketchy ingredients. My new favorite flavor is Watermelon Salt – it’s definitely going to be a staple for my hot afternoon runs this summer. Try it out at drinkLMNT.com/RICHROLL.ROKA: Cutting edge eyewear & apparel built for top performance. Ultralight construction. Arms-Up Design. Official USAT Partner. If you’re active like me and wear prescription eyeglasses and sunglasses, ROKA combines the no-slip performance you’ve been waiting for with fashionable frames. Visit roka.com and enter code RichRoll for 20% off.Birch Living: The best, most affordable, organic, and sustainable mattresses on the market with a 100-night risk-free trial. 1% of each purchase is donated to the National Forest Foundation and Birch purchases carbon offsets for each mattress sold. For $200 off ALL mattress orders, visit BirchLiving.com/RichRollSHOW NOTESConnect with Matthew: Website | Twitter | LinkedinBerkeley: Matthew Walker, PhDBerkeley: Center For Human Sleep ScienceFinancial Times: Sleep expert Matthew Walker on the secret to a good night’s restTED: Sleep is your superpower | Matt WalkerThe Guardian: ‘Sleep should be prescribed’: what those late nights out could be costing youMasterclass: Matthew Walker Teaches the Science of Better SleepMasterclass: Matthew Walker’s 11 Tips for Improving Sleep QualityNPR: Matthew Walker: Why Is It Essential To Make Time For Sleep?Independent: 14 of the biggest sleep myths debunkedThe Lancet: A sleep prescription for medicineThe Guardian: How to boost your business? Let workers sleepTech Insider: 5 Tips For Falling Asleep Quicker, According To A Sleep ExpertTech Insider: How To Tell If You’re Sleep DeprivedTech Insider: What Happens To Your Brain When You DreamTech Insider: What Happens To Your Body And Brain If You Don’t Get SleepTech Insider: How Lucid Dreaming WorksTech Insider: How To Take The Ideal Nap And Avoid Bad SleepFor 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal PlannerHOW CAN I SUPPORT THE PODCAST?Tell Your Friends & Share Online!Subscribe & Review: iTunes | Spotify | Stitcher | Soundcloud | Google PodcastsDonate: Check out our Patreon accountSupport The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".Thank The Team: I do not do this alone. Send your love to Jason Camiolo for production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics; portraits by Ali Rogers & Davy Greenberg; copywriting by Georgia Whaley; and theme music by Tyler Piatt. Trapper Piatt & Hari Mathis.*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. See acast.com/privacy for privacy and opt-out information.

Sleep is the foundation upon which other pillars of health stand. That's according to Dr. Matthew Walker, Professor of Neuroscience and Psychology and Director of the Center for Human Sleep Science at the University of California, Berkeley, and author of the international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams. Walker's growing body of data suggests that 7 to 9 hours of good sleep every night is important for effective immune function, regulating metabolism, controlling glucose and the mechanisms for appetite and weight gain. Lack of sleep is also a risk factor for illness from minor colds to serious diseases such as cancer and Alzheimers. Says Walker, “the biggest misconception is that our bodies are dormant during sleep and this couldn't be further from the truth.” During sleep, our body undergoes a remarkable overhaul of all of its physiological systems—cardiovascular, immune, metabolic, hormonal, and in the brain. Walker's research shows that deep sleep is when our bodies sewage cleansing system kicks into high gear. Our brain literally washes away all of the metabolic byproducts that build up when we're awake. This is a particularly important function as it relates to dementia and Alzheimers Disease. Our heart rates slow down with more benefits than any blood pressure medication could ever offer. Sleep also stimulates many immune factors that help fight off infections. In addition, deep sleep is when our brain processes information and commits it to long term memory. It can also contribute to good mental health and creativity. Thus, all night cramming for a test or brainstrorming for a presentation won't serve you as well as a good night's sleep. All of this begs the question—how do we get a good night's sleep in our non-stop demanding lives? Aside from more complex sleep disorders, Dr. Walker says there are several simple steps for ensuring sleep. These include a regular sleep schedule, a dark and cool room without our devices, stopping caffeine intake after midday, and staying away from alcohol. Alcohol induces sedation but causes fragmented sleep. Furthermore, if you're having trouble falling asleep, Dr. Walker suggests getting up for a short while and then returning to bed. With so much at stake, why aren't we prioritizing sleep more? Says Walker, “Sleep is the neglected stepsister in the health conversation of today but getting sleep tonight is literally an investment in tomorrow. Sleep is probably mother nature's best effort yet at immortality.”

Is sleep more important than exercise and diet? Are we amid another pandemic;  sleep loss, as Matthew Walker, director of the Center for Human Sleep Science and author of Why We Sleep, says?  How would our lives change if more of us had good quality sleep?  Listen in as JAG and TLeake discuss whether sleep is the most critical health factor and what we can do to ensure we are getting more of it. Relevant Links: National Geographic Documentary: Sleepless in America - https://www.youtube.com/watch?v=1qlxKFEE7Ec&feature=youtu.be Center for Human Sleep Science - https://www.humansleepscience.com/m-e-d-i-a-1 (Matthew Walker's site: http://www.sleepdiplomat.com)

https://get.re-create.app/ Science of Sleep and Dreams is a popular science book about sleep by the neuroscientist and sleep researcher, Matthew Walker. Walker is a professor of neuroscience and psychology and the director of the Center for Human Sleep Science at the University of California, Berkeley.   Get Early Access to Re-Create App!

During these colder fall and winter months, you might wonder what you can do to boost your immune system. Have you considered the importance of good sleep on your immunity?In a recent CNN interview, Matthew Walker, the bestselling author of "Why We Sleep", Professor of Neuroscience and Psychology at the University of California, Berkeley, and the Founder and Director of the Center for Human Sleep Science goes over the effect of lack of sleep on vaccine efficacy. As you are getting any flu shots, or vaccines, and are heading into the colder season, consider a good night sleep as another tool to boost your immune system. Hopefully, you find my podcast with its sleep tips helpful to get to better sleep, and you will quickly fall asleep during each episode as I distract you from your own thoughts, talk about things currently happening in my life and finally with the bedtime story. For more information on the No More Sleepless podcast, check out www.nomoresleeplesss.com. I'd love to hear from you. Feel free to email me at anna@nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless. 

I am excited to share the second part of my conversation with Dr. Eti Ben Simon on the science of adult sleep. Dr. Simon works at UC Berkeley's Centre for Human Sleep Science. The center is founded and directed by Matthew Walker, author of the book Why We Sleep. In this episode we cover: - Sleep Medication- do they work? - Melatonin - Light, Devices, and Sleep - The DIY Sleep Study- Your chronotype and the Goldilock's Zone - Social Jet Lag: (check out: https://www.theguardian.com/lifeandst...) - Depression, Anxiety, Social Isolation correlation to Sleep deprivation - Health problems related to sleep deprivation - Fatal Accidents and its correlation to drowsiness LINKS Dr. Eti Ben Simon: www.sleepingeti.com Center for Human Sleep Science UC Berkeley: https://vcresearch.berkeley.edu/resea... Shubhra Venneti: www.sfamilywellness.com Disclaimer:  The following video is designed to educate and inform -- not provide medical advice. You should always consult a licensed medical practitioner when it comes to your personal health, or before you start any treatment.  Shift with Shubhra Podcast streaming on: Youtube: http://tiny.cc/d4cmsz Apple Podcasts: http://tiny.cc/14cmsz Google Podcasts: https://tinyurl.com/yxsbvld8 Spotify: http://tiny.cc/84cmsz Write to us: info@sfamilywellness.com

A good night’s sleep is incredibly precious to have and important for our health. It should be as important as eating healthy and exercising. Unfortunately, there are various reasons that can interfere with our natural sleep patterns. People are now sleeping less than they did in the past, and sleep quality has decreased as well. In today’s episode, we are thrilled to have Dr. Eti Ben Simon, a postdoctoral fellow at the Center for Human Sleep Science at UC Berkeley in California, directed by Matthew Walker, to share her research and insights on the science of sleep, and how we can maximize the benefits of our rest time to really recover, regenerate and heal from our day’s activities. In this episode we will cover: - The stages of sleep - What happens in each stage that corresponds to the rest of the body - Teenage Sleep: why do they sleep later- the delayed body clock - Chronotype: e.g. Night Owl - Why is it important to understand your chronotype - Can you change your chronotype - Parkinson's, Cognitive Delay, Cardiovascular disease and how these relate to sleep LINKS: Dr. Eti Ben Simon: https://www.sleepingeti.com/ Centre for Human Sleep Science: https://vcresearch.berkeley.edu/resea... Shubhra Venneti: www.sfamilywellness.com Disclaimer:  The following video is designed to educate and inform -- not provide medical advice. You should always consult a licensed medical practitioner when it comes to your personal health, or before you start any treatment.  Shift with Shubhra Podcast is also streaming on: Youtube: http://tiny.cc/d4cmsz Apple Podcasts: http://tiny.cc/14cmsz Google Podcasts: https://tinyurl.com/yxsbvld8 Spotify: http://tiny.cc/84cmsz Write to us: info@sfamilywellness.com

Matt Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, USA. He is also the founder and director of the Center for Human Sleep Science. Dr. Walker is the author of the International Bestseller, Why We Sleep. It has a singular goal: to reunite humanity with sleep. His TED talk was one of the fastest to reach 1M views, and now has over 11M views. He's also been a guest on numerous podcasts, including the Joe Rogan podcast. Co-Host Noah Cyrus.

Join the Dave Asprey Sleep Challenge starting Aug. 17 at https://daveasprey.com/sleepchallenge/In this episode of Bulletproof Radio, my guest is Matthew Walker, Ph.D., author of the international best-selling book, “Why We Sleep: Unlocking the Power of Sleep and Dreams."“We’re in the midst of a “catastrophic sleep-loss epidemic,” he says. With candor like that about a subject I've talked about and written about for years, I had to have him on the show.I was eager to have a discussion about our lack of sleep and examine sleep’s connection to health and brain function. Our conversation covers all that and much, much more. “There is no single system of the body or the brain that isn’t optimally enhanced by sleep when you get it, or detrimentally impaired when you don’t get enough,” Matthew says.As a professor of Neuroscience and Psychology at the University of California, Berkeley, and director of the Center for Human Sleep Science, his research examines the impact of sleep on human health and disease.Don't miss Matthew’s TED Talks on sleep:Sleep is Your Superpower Why Sleep Matters Now More than Ever A Walk Through the Stages of Sleep Matthew has been featured on television and radio outlets, including CBS’s 60 Minutes, the National Geographic Channel, NOVA Science, NPR, and the BBC, as well as in national and international publications, and on numerous podcasts.Enjoy the show! And join the Dave Asprey Sleep Challenge starting Aug. 17.Note: This episode of Bulletproof Radio is a re-release of my interview with Matthew Walker in August 2019, also titled "Sleep is the Boss of You" #616.

Join the Dave Asprey Sleep Challenge starting Aug. 17 at https://daveasprey.com/sleepchallenge/In this episode of Bulletproof Radio, my guest is Matthew Walker, Ph.D., author of the international best-selling book, “Why We Sleep: Unlocking the Power of Sleep and Dreams."“We’re in the midst of a “catastrophic sleep-loss epidemic,” he says. With candor like that about a subject I've talked about and written about for years, I had to have him on the show.I was eager to have a discussion about our lack of sleep and examine sleep’s connection to health and brain function. Our conversation covers all that and much, much more. “There is no single system of the body or the brain that isn’t optimally enhanced by sleep when you get it, or detrimentally impaired when you don’t get enough,” Matthew says.As a professor of Neuroscience and Psychology at the University of California, Berkeley, and director of the Center for Human Sleep Science, his research examines the impact of sleep on human health and disease.Don't miss Matthew’s TED Talks on sleep:Sleep is Your Superpower Why Sleep Matters Now More than Ever A Walk Through the Stages of Sleep Matthew has been featured on television and radio outlets, including CBS’s 60 Minutes, the National Geographic Channel, NOVA Science, NPR, and the BBC, as well as in national and international publications, and on numerous podcasts.Enjoy the show! And join the Dave Asprey Sleep Challenge starting Aug. 17.Note: This episode of Bulletproof Radio is a re-release of my interview with Matthew Walker in August 2019, also titled "Sleep is the Boss of You" #616.

In this episode Gabe interviews Adam Krause, a PhD candidate in Psychology at UC Berkeley, working with Professor Matthew Walker at the Center for Human Sleep Science. Dr. Walker wrote the book, "Why We Sleep", which motivated Gabe to reach out to Adam.Adam's educational background is in philosophy and cognitive science from UC Berkeley, and his current work leverages multi-disciplinary techniques to examine the impact of sleep deprivation on human health and brain function. He is particularly interested in the physiology of pain, the interplay between sleep and the immune system, and in exploring the many functions of sleep.Gabe and Adam discuss the different types of sleep, sleep needs for children and adolescents, sleep paralysis, sleep's impact on pain and recovery, good sleep habits, and much more.As always, you can get in touch with Gabe for any individual or group coaching or team workshops at aclearmind.com

Dr Matthew Walker is a professor of neuroscience and psychology at University of California, Berkeley. He is the founder and director of the Center for Human Sleep Science. Dr Walker is the guru when it comes to sleep on human health. His approach and personality is so down to earth, and I really hope you get lots of value from this podcast - given it is Sleep Awareness Week. In this episode we chat about: How much sleep do you need (0.45) What does sleep do on our productivity? (2.01) Why does alcohol impact our sleep? (8.40) 5 best sleep hacks to get you sound sleep tonight! (10.01) The impact of coffee and when you should cut it out (14.01) Thank you for joining us! We hope you enjoy it! To continue on your calm journey I encourage you to download our free e-book to learn, grow, be inspired and live a happier life. Simply go to eqminds.com to redeem your gift now.

Dr Matthew Walker is a professor of neuroscience and psychology at University of California, Berkeley. He is the founder and director of the Center for Human Sleep Science. Dr Walker is the guru when it comes to sleep on human health. His approach and personality is so down to earth, and I really hope you get lots of value from this podcast - given it is Sleep Awareness Week. In this episode we chat about: How much sleep do you need (0.45)What does sleep do on our productivity? (2.01)Why does alcohol impact our sleep? (8.40)5 best sleep hacks to get you sound sleep tonight! (10.01)The impact of coffee and when you should cut it out (14.01)Thank you for joining us! We hope you enjoy it!To continue on your calm journey I encourage you to download our free e-book to learn, grow, be inspired and live a happier life. Simply go to eqminds.com to redeem your gift now.

If you knew that dementia and heart disease was linked to sleep, would you finally put more attention to getting quality sleep? If there's anything that has stopped me in my tracks and changed my life in that very instant I listened to and read something, it's the book "Why We Sleep" by Matthew Walker. Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science and I am so appreciative that he came on Joe Rogans podcast and the 2 hours they talked was so profound that I went and read his book and even more WTF'ed me. We all know sleep is important but I don't think we understand how important it is until you listen to his interview as well as read the book. Hope you enjoy this episode as I discuss some of the key points of the importance of sleep from his book and his podcast interview. Joe Rogan #1109 : https://youtu.be/pwaWilO_Pig Grab the book and support the show: https://amzn.to/2DoXr89 Bill Gates Notes on Why We Sleep: https://www.gatesnotes.com/Books/Why-We-Sleep NBA Sleep Study Reference from Why We Sleep Chapter 6: https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Some safeguards against COVID-19 don't require a medical breakthrough. Catching sufficient Z's makes for a healthy immune system. And, while you wash your hands for the umpteenth time, we'll explain how soap sends viruses down the drain. Plus, your body's largest organ – skin – is your first line of defense against the pandemic and is also neglected because of it. Find out why we're suffering from "skin hunger" during this crisis. Guests: Cody Cassidy – Author, “Who Ate the First Oyster: The Extraordinary People Behind the Greatest Firsts in History.” Nina Jablonski – Anthropologist, paleobiologist at Pennsylvania State University and author of “Skin: A Natural History.” Eti Ben Simon – Neuroscientist and sleep researcher, Center for Human Sleep Science, University of California, Berkeley   Learn more about your ad choices. Visit megaphone.fm/adchoices

Some safeguards against COVID-19 don’t require a medical breakthrough. Catching sufficient Z’s makes for a healthy immune system. And, while you wash your hands for the umpteenth time, we'll explain how soap sends viruses down the drain. Plus, your body’s largest organ – skin – is your first line of defense against the pandemic and is also neglected because of it. Find out why we're suffering from "skin hunger" during this crisis. Guests: Cody Cassidy – Author, “Who Ate the First Oyster: The Extraordinary People Behind the Greatest Firsts in History.” Nina Jablonski – Anthropologist, paleobiologist at Pennsylvania State University and author of “Skin: A Natural History.” Eti Ben Simon – Neuroscientist and sleep researcher, Center for Human Sleep Science, University of California, Berkeley  

NUGGET CONTEXT Matthew speaks about how we sleep occurs in 90 minute cycles in the brain. He says that in that cycle there are multiple stages of Non REM sleep and REM sleep that occur in sequence. He also goes onto to talk about the various benefits of Non REM sleep (Immune system, memory storage, better blood pressure control etc) and REM sleep (creativity, empathy, reproductive health etc). He speaks about why sleeping 25% less in terms of hours could actually mean getting 60-90% less of REM sleep given the way the 90 minute cycles are organized. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

NUGGET CONTEXT Matt speaks about how much sleep human beings need and he quotes some epidemiological studies that establish the range but also some experiments that study the causality between more or less sleep and outcomes. He alludes to “day light savings time” as a global experiment where we have an opportunity to study 1.6 Billion people. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

NUGGET CONTEXT Matt speaks about how travelers who fly across time zones should think about acclimatizing themselves to the new location without too much disruption. He refers to the timing of when we sleep and how we think about eating and suggests that we should forget about the time zone of the origin and start aligning to the destination the moment we board the plane. He also shares some perspectives around how long it takes to adjust the body clock from one time zone to another. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

NUGGET CONTEXT Matt speaks about why the “morning person” and the “night person” are not behavioural choices but often hard-wired into us. He says that there might be a wiggle room of around 30-45 mins to move the clock against our type but fundamentally it might be hard to change the wiring. He also traces this variation in sleep preferences to evolutionary phenomena on why this phenomenon might have benefited a tribe as a whole. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

NUGGET CONTEXT Matt speaks about the role of sleep in the wellness trinity – Diet, Exercise and Sleep. He goes onto say that not only is sleep one of the three legs of this trinity, it is possibly the foundation on which the other two rest. He specifically comments on the trade-off between a healthy night of sleep and early morning exercise (a trade-off that a lot of early morning runners end up making) GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

NUGGET CONTEXT Matthew speaks about how some of the songs of The Beatles (such as Yesterday and Let it be) were conceived of in Paul McCartney’s dreams. He also speaks about the role of sleep in the context of building complex motor skills (learning an instrument, flying a plane, performing a surgery etc). He says that practice makes it perfect only when it is combined with the right doses of sleep. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

NUGGET CONTEXT Matthew speaks about the impact of blue light emitting devices (TV, Phone, Tablet, Computer etc) on sleep patterns. Apart from reducing the number of hours of sleep, he also says that it comes in the way of the restorative Non Rapid Eye Movement sleep and the impact sometimes can last several days. He also speaks about regulating the torrent of anxiety that hits us during the night or first thing in the morning. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

NUGGET CONTEXT Matthew shares his perspectives on the thing that a lot of us grapple with. The situation when we are trying to fall asleep but are not able to sleep. The more we try, the harder it gets. Then it gets into a vicious loop leading to significant frustration and anxiety. He also speaks about the brain being an associative device and suggests actions to ensure that the brain doesn’t associate lying in bed with staying awake. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

This episode is with neuroscientist and sleep diplomat Matthew Walker on how your brain, heart, immune system, and genetics can be negatively affected by even an hour less of sleep each night, and how to sleep better for a longer, healthier life. Dr. Matthew Walker is a former Professor of Psychiatry at Harvard Medical School and currently is Professor of Neuroscience and Psychology at the UC Berkeley. He is also the director of the Center for Human Sleep Science at the UC Berkeley. In his best-selling book, Why We Sleep, he argues that we are in the midst of a public health crisis caused by a global sleep-loss epidemic. Why We Sleep explains how we can harness sleep to improve everything from learning, mood, energy levels, preventing diseases, slow the effects of aging and much more. Dr. Walker is also a Sleep Scientist for Google. To watch the video of this talk, please visit youtube.com/googlezeitgeist.

What 2020 May Hold for Global Politics (0:32)Guest: Quinn Mecham, Professor of Political Science, Brigham Young UniversityRegular Top of Mind contributor Quinn Mecham gives his predictions for what he thinks we might see in world political events in 2020. But first, a look back at 2019.  Feeling Anxious? Get More Deep Sleep. (23:30)Guest: Eti Ben-Simon, Post-Doctoral Researcher, Center for Human Sleep Science, University of California, BerkeleyHave you felt anxious today? How well did you sleep last night? The two are so connected that when researchers at the Center for Human Sleep Science at UC Berkeley took 18 perfectly healthy adults and forced them to stay awake all night, the next day, half of the poor souls registered anxiety levels high enough they'd normally trigger a clinical diagnoses of anxiety disorder.  Romantic Love is One of The Most Addictive Substances on Earth (34:56)Guest: Helen Fisher, PhD, Biological Anthropologist, Senior Research Fellow at The Kinsey Institute at Indiana University, Chief Scientific Advisor for Match.com, Author of “Anatomy of Love” and “Why We Love”After scanning the brains of people falling in and out of love and surveying tens of thousands of people on a dating site, Helen Fisher has concluded that romantic love is among the most addictive substances on Earth. We're not talking about lust or sex drive. She says the desire – to fall in love, be loved romantically by someone – is entirely separate and even more powerful.  The Tech That Changed the World in the 2010's and What to Expect From the 2020's (50:37)Guest: Jason Perlow, Senior Technology Editor, ZDNetTen years ago – the dawn of the 2010s – the world was about to get its first glimpse of the iPad. It changed us. Now we all have tablets – or phones and laptops that can act like tablets if we want. Think of all the other technology the 2010s gave us: smart watches, smart speakers, smart-everything, really, including home appliances, lights and locks. The 2010's also brought our first real taste of just how much companies like Google, Apple and Facebook know about us – how easily that data can be misused.  Fine Art is Still Very Much a Man's World, Even as Museums Claim Otherwise (1:07:39)Guest: Julia Halperin, Executive Editor, artnet NewsOver the last decade, America's most prominent art museums acquired nearly 300,000 new pieces for their permanent collections. Barely 10% of those works were done by female artists.  At auction, the gap between what art by men and women brings in is even bigger. Why is art still such a man's world when, for the last decade US museums and galleries have made a big show of trying to close the gap, including special exhibitions of art by women?  The Unseen Danger of Noise Pollution (1:25:43)Guest: Erica Walker, ScD, Founder of Noise and the City, Postdoctoral Researcher at Boston University School of Public HealthThe noise on a big city street can be overwhelming. It can also be harmful to your health. The Noise and the City project out of Boston University's School of Public Health is working to understand how noise affects us – and how we can have less of it in our lives.

The demands of the working day and our 24-hour economy mean many of us don't get the recommended seven to eight hours sleep a night. Experts say all that sleep deprivation comes at an economic cost. Manuela Saragosa looks at the business case for sleep. Contributors: Danielle Marchant, Executive Coach. Matthew Walker, Professor of Neuroscience and Psychology at the University of California, Berkeley, and founder and director of the Center for Human Sleep Science. (Picture: Tired young businessman sleeping on his desk inside of the office during the day; Credit: PeopleImages/Getty Images)

This week Misty and Lisa review the New York Times Bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD. Matthew Paul Walker is an English scientist and professor of neuroscience and psychology at the University of California, Berkeley. He graduated with a degree in neuroscience from the University of Nottingham and received a PhD in neurophysiology from Newcastle University.  Previously, he was a professor of psychiatry at Harvard Medical School. He is also the founder and director of the Center for Human Sleep Science. He has received numerous funding awards from the National Science Foundation and the National Institutes of Health,  and is a Kavli Fellow of the National Academy of Sciences. He has published more than 100 scientific research studies and has been featured on numerous television and radio outlets. We cover topics in each of the four parts of this Why We Sleep Book Review: 1. This Thing Called Sleep 2. Why Should You Sleep? 3. How and Why We Dream 4. From Sleeping Pills to Society Transformed You can learn more about the author and purchase the book at his website.

After my last podcast, Sleep - One Of The Key Pillars Of Health, I got a lot of emails from people wanting to know more. So I went back and read this book by Dr. Matthew Walker who is a Professor of Neuroscience and Psychology at the University of California, Berkeley, and Director of the Center for Human Sleep Science. He is also the lead sleep scientist at Google. He wrote a book called Why We Sleep and it has completely changed my perspective on sleep. If you don’t have the time to read the book (which I highly recommend reading), I would suggest listening to one of the podcasts below: FindingMastery: Dr. Matthew Walker, Professor And Sleep Expert #1109 Joe Rogan Experience with Matthew Walker Both of these go super deep into the effects and importance of sleep and I think they are quite enjoyable. Let me know if you give them a listen and help me get Dr. Matthew Walker on this podcast! Here are some facts from the book that I found super fascinating: Research shows a number of people who can survive on 7 hours of sleep without showing any impairment. That number, rounded to a whole number and expressed as a percentage, is 0 An NBA player on 8 hours of sleep will have 29% increase in points per minute. 12% increase in minutes played. 9% increase in free-throw percentage. He had 45% decrease in fouls and 37% decrease in turn-overs. There is a 40% memory deficit when you are sleep deprived, and it gets worse the more you lack sleep. For men who sleep 4-5 hours a night, they have a testosterone level of a man 10-years-older than their current age During daylight savings time, we lose an hour in the spring. There is a 24% increase in heart attacks the following day in the spring. While in the fall when we gain an hour there is a 21% decrease in the amount of heart attacks that day. If you sleep 5 hours, you are 10x more likely to get a cold Here are 5 Rules For Improving Your Sleep Quality: Have a solid sleeping routine. Go to bed at the same time and wake up at the same time every day, on weekdays and weekends. Its not good if you are sleeping 8 hours one night and 5 the next. Darkness is far more important than you think. At home I cover up clock faces, I remove the TV, cover windows, turn off all lights. You want your room to be as dark as possible so that you can go to sleep and stay asleep. Keep your phone outside of your room, cover up the lights on smoke detectors and any other lights. It is in our make-up to go to bed when it is dark and wake up when it’s light. So, since in today’s world we can be in light 24/7 we need to be hyper aware of making our sleep environment super dark. Stimulate the production of Melatonin through temperature. It is pretty common to feel like you sleep better in the cold than in the hot. That is because with a dark cold room your body will produce melatonin and help you go to sleep. Also you will be able to get the best quality sleep if you can lower your body temperature 2ºF below its norm while you are asleep. Caffeine. This one is obvious, but hard to practice if you enjoy some coffee after lunch to give you a boost for the rest of the day. Dr. Matthew Walker talks about the half-life of coffee being 6 hours, and the quarter-life of coffee is 12 hours. Meaning if you drink a cup of coffee at 12pm, then it is like you drank a quarter cup of coffee at 12am. And at that point your brain is being stimulated and even if you are asleep, it isn’t the best quality sleep you could be getting. Alcohol, the depressant. Sedated sleep is not the same as good sleep. If you want to hear Matthew Walkers tips on when to drink and how much to still be able to get quality sleep, I recommend listening to one of the podcasts above. This episode was brought to you by WaypointTV. More than 2000 episodes of the best Hunting and Fishing shows and short films are available for free on any device. Check out http://waypointtv.com and follow them on their great Instagram accounts: @waypointtv Time Stamps: 00:00 - I’ve gotten a lot of questions about my last podcast on sleep (Sleep - One Of The Key Pillars Of Health) 00:28 - I’ve been known to be the person to neglects sleep in order to get more things done 00:37 - The more I learn about how important it is, the more I have prioritized it in my own life and made sure that I am doing everything that I can to get the best sleep that I can. 00:59 - I read a book Why We Sleep by Matthew Walker and it changed my perspective 01:30 - The studies in this book are done of effects of less than or more than 8 hours of sleep 02:00 - I heard Matthew Walker talk on this podcast called Finding Mastery (FindingMastery: Dr. Matthew Walker, Professor And Sleep Expert) 02:37 - If you don’t have 14 hours to listen to the book or 3 hours to listen to #1109 Joe Rogan Experience with Matthew Walker then you should check out the Finding Mastery podcast, it is only 1 hour and worth a listen. 03:04 - “From scientific evidence we have a number of people who can survive on less than seven hours of sleep without showing any impairment rounded to a whole number and expressed as a percentage of the population is zero…” 03:51 - There is an example of an NBA player named Andre and he is in Memphis. When sleeping more than 8 hours he had 29% increase in points per minute. 12% increase in minutes played. 9% increase in free-throw percentage. He had 45% decrease in fouls and 37% decrease in turn-overs. 05:10 - There is a 40% memory deficit when you are sleep deprived, and it gets worse the more you lack sleep. For men who sleep 4-5 hours a night, they have a testosterone level of a man 10-years-older than their current age 05:41 - During daylight savings time, we lose an hour in the spring. There is a 24% increase in heart attacks the following day. While in the fall when we gain an hour there is a 21% decrease in the amount of heart attacks that day. 06:43 - If you sleep 5 hours, you are 10x more likely to get a cold 07:31 - If you are really looking for big changes in the gym… We can do to improve our performance. We can get stronger. We can improve our cardiovascular system. Therefore we're more present when we're working. Therefore, we are better at our jobs. Well, not if you're sleeping is disturbed and if you are sleeping less than five hours a night. 08:36 - I’m not here to tell you how to organize your day, I just want to let you know that the lack of sleep can be a big source of problems 09:07 - You're going to get better performance out of the gym. You're going to get better performance on the job. You're going to be able to remember people's names better. You're gonna be able to recall past events like tides and where you caught fish and certain other things that are important to be an efficient fishing guide or hunting guide or being outdoors whatever you're going to be better because you did the easiest thing in life… Sleep… More. 10:30 - 5 Rules for sleep 11:05 - 1. Pay attention to how regularly you sleep 11:43 - 2. Darkness plays a big role in the ability to fall asleep, stimulate the release of melatonin 14:14 - 3. Temperature, you sleep better in the cold (drop you body temperature 2 degrees) 14:40 - 4. Caffeine 15:43 - 5. Alcohol, sedation is not the same as good sleep 16:16 - These tips right there you can just think about those things you can make your room a little darker, you can make it cool. You can improve your sleep environment and see if you don't do better with a little bit more sleep. Can you, could you go to bed a little bit earlier? 17:15 - Very beneficial to your performance, and especially the performance in the gym. So if you're more interested in this, you want to hear more. Honestly, I really want to try to get Matthew Walker on his podcast. I have so many other questions for him, but. 17:28 - Send me an email podcast@saltwaterexperience.com People/Things Mentioned: Sleep - One Of The Key Pillars Of Health, Why We Sleep, FindingMastery: Dr. Matthew Walker, Professor And Sleep Expert, #1109 Joe Rogan Experience with Matthew Walker For more articles: www.tomrowlandpodcast.com

In this episode of Bulletproof Radio, my guest is Matthew Walker, Ph.D., aka “The Sleep Diplomat.” When it comes to matters of sleep, he does not mince words: “We’re in the midst of a “catastrophic sleep-loss epidemic,” he says. As a professor of Neuroscience and Psychologyat the University of California, Berkeley, and director of the Center for Human Sleep Science, his research examines the impact of sleep on human health and disease. He’s also the lead sleep scientist at Google. His international best-selling book, “Why We Sleep: Unlocking the Power of Sleep and Dreams,” has sold more than 1 million copies worldwide and been translated into 34 languages. But be warned—the startling science he presents about sleep may keep you up at night. Matthew has been featured on television and radio outlets, including CBS’s 60 Minutes, the National Geographic Channel, NOVA Science, NPR, and the BBC, as well as in national and international publications, and on numerous podcasts. His main-stage TED Talk—Sleep is Your Superpower—was one of the fastest to reach 1 million views within hours of release. It’s been viewed well over 5.2 million times as of this episode air date and continues to climb. I was eager to have Matthew on the show to talk about our lack of sleep and examine sleep’s connection to health and brain function. Our conversation covers all that and much more. “There is no single system of the body or the brain that isn't optimally enhanced by sleep when you get it, or detrimentally impaired when you don't get enough,” he says. Enjoy the show!

In this episode of Bulletproof Radio, my guest is Matthew Walker, Ph.D., aka “The Sleep Diplomat.” When it comes to matters of sleep, he does not mince words: “We’re in the midst of a “catastrophic sleep-loss epidemic,” he says. As a professor of Neuroscience and Psychologyat the University of California, Berkeley, and director of the Center for Human Sleep Science, his research examines the impact of sleep on human health and disease. He’s also the lead sleep scientist at Google. His international best-selling book, “Why We Sleep: Unlocking the Power of Sleep and Dreams,” has sold more than 1 million copies worldwide and been translated into 34 languages. But be warned—the startling science he presents about sleep may keep you up at night. Matthew has been featured on television and radio outlets, including CBS’s 60 Minutes, the National Geographic Channel, NOVA Science, NPR, and the BBC, as well as in national and international publications, and on numerous podcasts. His main-stage TED Talk—Sleep is Your Superpower—was one of the fastest to reach 1 million views within hours of release. It’s been viewed well over 5.2 million times as of this episode air date and continues to climb. I was eager to have Matthew on the show to talk about our lack of sleep and examine sleep’s connection to health and brain function. Our conversation covers all that and much more. “There is no single system of the body or the brain that isn't optimally enhanced by sleep when you get it, or detrimentally impaired when you don't get enough,” he says. Enjoy the show!

This week’s conversation is with Matthew Walker, a Professor of Neuroscience and Psychology at the University of California, Berkeley, and Director of the Center for Human Sleep Science.He is also the lead sleep scientist at Google.Matthew has received numerous funding awards from the National Science Foundation and the National Institutes of Health, and is a Kavli Fellow of the National Academy of Sciences.His research examines the impact of sleep on human health and disease.Matthew is also the author of the International Bestseller, Why We Sleep, which has sold over 1½ million copies worldwide, having been translated into 34 different languages.In this conversation, we focus specifically on Matthew’s deep body of knowledge when it comes to sleep.I wanted to dig deep and better understand the nuances of sleep… how does it impact our overall health, how can we sleep better, and what can you do if you feel like your suffering from a sleep related disease.As I’ve mentioned previously, gone are the days in professional sport and business where it’s cool to brag about how little sleep you’re functioning off of and I hope this further brings to light how critical sleep is for just about every facet of life. --------------Please support our partners!We're able to keep growing and creating content for YOU because of their support. We believe in their mission and would appreciate you supporting them in return!!Click here for all links and codes to take advantage of deals from our partners.