Matthew WalkerEvery podcast appearance, updated as new ones drop

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. Check out his book "Why We Sleep: Unlocking the Power of Sleep and Dreams" In this profound educational session of the Joe Rogan Experience, neuroscientist Matthew Walker examines the critical evolution of Sleep Science, the biological foundations of Brain Health, and the protocols for Human Performance Optimization. This archived transcript serves as a high-fidelity research resource for students of Neuroscience, Behavioral Psychology, and Circadian Biology. Key themes include REM sleep cycles, cognitive recovery, and the restructuring of modern sleep hygiene. Archive Note: This episode features automated transcription for accessibility and dynamic audio segments for independent archival purposes. All original content remains property of the copyright holder. Matthew Walker Joe Rogan, JRE 1109, Sleep Science 2026, Brain Health Research, Human Performance Optimization, Circadian Biology, Matthew Walker Transcript, Joe Rogan Experience Archive, JRE #1109, Cognitive Recovery Analysis, High CPM Health Ads, Academic Reference Podcast

Lack of sleep can be deadly and costly. Matthew Walker, author of NYT bestseller Why We Sleep and Stephanie Sirota explore the science of sleep, how not sleeping can hurt our health and economy, and the global sleep epidemic. PODCAST TEAM Producer: Devon Leaver Editor: Dominique Guerra Featuring: Dr. Matthew Walker PhD, Author of Why We Sleep: Unlocking the Power of Sleep and Dreams, moderated by Stephanie Sirota, Partner and Chief Business Officer at RTW Investments. FOLLOW US Love our podcast? Follow us on LinkedIn at RTW Investments, LP and check out our website for the latest updates and insights. To make sure you never miss an episode, you can subscribe to the RTW podcast on Spotify , Apple Podcasts , Amazon Music , and most other podcast platforms. CHAPTERS 00:00 - Introduction 00:46 - Matthew Walker’s journey into sleep science 03:01 - Understanding the different types of sleep 06:06 - How to deal with jet lag 08:22 - The effect of sleep on young adults 11:02 - The impact of sleep on productivity 14:13 - Analyzing the dream state 17:34 - Sleeping, dreaming, and the relationship with mental health 19:59 - The future of sleep studies 21:34 - Sleep as the foundation of health 23:58 - Outro and disclaimer DISCLAIMER This interview was given by Dr. Matthew Walker, Author of Why We Sleep , and moderated by Stephanie Sirota, Partner and Chief Business Officer at RTW Investments. Statements reflect RTW's views and opinions as of the date hereof and not as of any future date. All expressions of opinion are subject to change without notice and are not intended to be a forecast of future events or results. The views expressed by guests are their own, and their appearance on the program does not imply an endorsement of them or any entity they represent.

My conversation with Matthew Walker, PhD on faculty at UC Berkeley where he is a professor of neuroscience and psychology , the founder and director of the Center for Human Sleep Science, and has a long history of seminal contributions on sleep science and health. Audio File (also downloadable at Apple Podcast and Spotify) “Sleep is a non-negotiable biological state required for the maintenance of human life . . . our needs for sleep parallel those for air, food, and water.”— Grandner and Fernandez Eric Topol ( 00:07 ): Hello, it's Eric Topol with Ground Truths, and I am really delighted to welcome Matt Walker, who I believe has had more impact on sleep health than anyone I know. It's reflected by the fact that he is a Professor at UC Berkeley, heads up the center that he originated for Human Sleep Science. He wrote a remarkable book back in 2017, Why We Sleep , and also we'll link to that as well as the TED Talk of 2019. Sleep is Your Superpower with 24 million views. That's a lot of views here. Matt Walker: Striking, isn't it? Eric Topol: Wow. I think does reflect the kind of impact, you were onto the sleep story sooner, earlier than anyone I know. And what I wanted to do today was get to the updates because you taught us a lot back then and a lot of things have been happening in these years since. You're on it, of course, I think you have a podcast Sleep Diplomat , and you're obviously continued working on the science of sleep. But maybe the first thing I'd ask you about is in the last few years, what do you think has been, are there been any real changes or breakthroughs in the field? What Is New? Matt Walker ( 01:27 ): Yeah, I think there has been changes, and maybe we'll speak about one of them, which is the emergence of this brain cleansing system called the glymphatic system , but spreading that aside for potential future discussion. I would say that there are maybe at least two fascinating areas. The first is the broader impact of sleep on much more complex human social interactions. We think of sleep at maybe the level of the cell or systems or whole scale biology or even the entire organism. We forget that a lack of sleep, or at least the evidence suggests a lack of sleep will dislocate each other, one from the other. And there's been some great work by Dr. Eti Ben Simon for example, demonstrating that when you are sleep deprived, you become more asocial. So you basically become socially repellent. You want to withdraw, you become lonely. And what's also fascinating is that other people, even they don't know that you sleep deprived, they rate you as being less socially sort of attractive to engage with. Matt Walker (<a target="_blank" href="https://www.rev.com/transcript-editor/shared/ewGUOl9ziO1KfCAAvYkKyem1xAXU4rYjCbs9AkK0q5Xqm1FRTj6jjO1x6girazHFU_UA7rp0xD

How well did you sleep last night? Do you wake up feeling rested? Today, Jay welcomes renowned neuroscientist, sleep expert, and bestselling author Dr. Matthew Walker to unpack the profound importance of sleep and how it shapes every facet of our health and wellbeing. Bestselling author of Why We Sleep , Dr. Matthew Walker brings scientific rigor and heartfelt clarity to one of the most misunderstood and underestimated aspects of our lives. Matthew opens the discussion by challenging the myth of the 'eight-hour rule.' While the average adult does best with seven to nine hours of sleep, the focus quickly shifts beyond just duration. Instead, Matthew introduces a more holistic four part framework—Quantity, Quality, Regularity, and Timing, or QQRT. This framework highlights how sleep is not simply about how long one sleeps, but also how deeply, how consistently, and how well it aligns with our natural biological rhythms. Jay and Matthew's conversation also tackles common disruptors of restorative sleep, including caffeine, alcohol, and excessive exposure to artificial light. Dr. Walker discusses how these elements can interfere with the brain’s ability to enter deep and REM sleep, the latter being especially important for emotional processing, hormonal regulation, and memory consolidation. Sleep, it turns out, influences far more than individual health. In this interview, you'll learn: How to Know If You’re Getting Enough Sleep How to Improve Sleep Using the QQRT Formula How to Align Your Sleep With Your Body’s Internal Clock How to Avoid Waking Up Tired Every Morning How to Optimize Your Evening Routine for Better Sleep How to Fall Back Asleep After Waking Up at Night How to Diagnose Sleep Apnea at Home With scientific insight and practical wisdom, the episode paints a vivid picture of how sleep, when prioritized and protected, can serve as a catalyst for healing, clarity, and sustainable energy. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here . Join Jay for his first ever, On Purpose Live Tour ! Tickets are on sale now. Hope to see you there! What We Discuss: 00:00 Intro 01:12 The Four Metrics That Define Great Sleep 06:03 Can You Actually Change Your Sleep Cycle? 09:45 Why You Wake Up Tired—Even After a Full Night’s Sleep 14:29 What Sleep Apnea Really Is and Why It’s Often Missed 19:21 The Body-Wide Damage Caused by Sleep Loss 23:20 The Hormone That Increases Late-Night Cravings 28:42 Best Types of Food to Eat Before Bed 33:48 How Late-Night Eating Disrupts Your Sleep Rhythm 37:23 The Truth About Melatonin Supplements 40:47 Should You Give Melatonin To Your Children? 44:25 The Evolution of Sleeping Pills Explained 52:36 The Best Nighttime Routine For Optimal Sleep 55:07 Three Practical Tricks to Fall Back Asleep 01:04:58 What It Really Takes to Clear Caffeine From Your System 01:08:01 Surprising Health Benefits of Drinking Coffee 01:10:02 How Alcohol Quietly Ruins Your Sleep 01:13:06 Can Sleeping Well Actually Make you More Successful? 01:16:40 The Real Risks of Losing Just One Hour of Sleep 01:21:16 What Regular Sleep and a Digital Detox Can Do For Your Life 01:22:45 Why Weekend “Catch-Up” Sleep Doesn’t Work 01:24:09 The Overlooked Link Between Sleep and Mental Health 01:27:32 How Poor Sleep Fuels Loneliness and Disconnection 01:30:5

Dr. Matthew Walker, neuroscientist and sleep expert, delves into the critical role sleep plays in our health and longevity, offering practical insights on improving your own sleep. In this special episode, recorded live at our 2024 Longer. Healthier. Better. symposium, Dr. Walker covers: "Four macros" of good sleep — Quantity, Quality, Regularity, and Timing (QQRT) — and emphasizes the importance each macro for overall well-being Practical advice on managing sleep disturbances like jet lag and insomnia Guidance on emerging sleep trends and technologies like the Oura Ring or a smart mattress Insurance products are issued by: John Hancock Life Insurance Company (U.S.A.), Boston, MA 02116 (not licensed in New York) and John Hancock Life Insurance Company of New York, Valhalla, NY 10595. MLINY022125142-4

[Original air date: April 22, 2021]. The matter of sleep is so critical that in this episode, Neuroscience Professor and sleep expert, Dr. Matthew Walker, exposes the severity of sleep deprivation as so serious that the Guiness Book of World Records no longer allows record setting attempts for sleep deprivation but allows far more extremes. There is a need to highly value sleep and learn tips to improve your sleep health and be more productive in your time awake. Follow Matthew Walker: Website: https://www.sleepdiplomat.com/ FOLLOW TOM: Tom’s Instagram: https://www.instagram.com/tombilyeu/ Tik Tok: https://www.tiktok.com/@tombilyeu?lang=en Tom’s Twitter: https://twitter.com/tombilyeu YouTube: https://www.youtube.com/@TomBilyeu Tom’s Facebook: https://www.facebook.com/tombilyeu/ SPONSORS: Visit https://bit.ly/WildHealthImpact to apply for membership for a better alternative to traditional healthcare. Get 5 free AG1 Travel Packs and a FREE 1 year supply of Vitamin D with your first purchase at https://bit.ly/AG1Impact . Right now, Kajabi is offering a 30-day free trial to start your own business if you go to https://bit.ly/Kajabi-Impact . Head to www.insidetracker.com and use code “IMPACTTHEORY” to get 20% off! Learn a new language and get 55% off at https://bit.ly/BabbelImpact . Try NordVPN risk-free with a 30-day money-back guarantee by going to https://bit.ly/NordVPNImpact Give online therapy a try at https://bit.ly/BetterhelpImpact and get on your way to being your best self. Go to https://bit.ly/PlungeImpact and use code IMPACT to get $150 off your incredible cold plunge tub today. ***Are You Ready for EXTRA Impact?*** If you’re ready to find true fulfillment, strengthen your focus, and ignite your true potential, the Impact Theory subscription was created just for you. Want to transform your health, sharpen your mindset, improve your relationship, or conquer the business world? This is your epicenter of greatness. This is not for the faint of heart. This is for those who dare to learn obsessively, every day, day after day. * New episodes delivered ad-free * Unlock the gates to a treasure trove of wisdom from inspiring guests like Andrew Huberman, Mel Robbins, Hal Elrod, Matthew McConaughey, and many, many, more * Exclusive access to Tom’s AMAs, keynote speeches, and suggestions from his personal reading list * You’ll also get access to an 5 additional podcasts with hundreds of archived Impact Theory episodes, meticulously curated into themed playlists covering health, mindset, business, relationships, and more: * Legendary Mindset : Mindset & Self-Improvement * Money Mindset : Business & Finance * Relationship Theory:

[Original air date: April 22, 2021]. The matter of sleep is so critical that in this episode, Neuroscience Professor and sleep expert, Dr. Matthew Walker, exposes the severity of sleep deprivation as so serious that the Guiness Book of World Records no longer allows record setting attempts for sleep deprivation but allows far more extremes. There is a need to highly value sleep and learn tips to improve your sleep health and be more productive in your time awake. Follow Matthew Walker: Website: https://www.sleepdiplomat.com/ FOLLOW TOM: Tom’s Instagram: https://www.instagram.com/tombilyeu/ Tik Tok: https://www.tiktok.com/@tombilyeu?lang=en Tom’s Twitter: https://twitter.com/tombilyeu YouTube: https://www.youtube.com/@TomBilyeu Tom’s Facebook: https://www.facebook.com/tombilyeu/ SPONSORS: Visit https://bit.ly/WildHealthImpact to apply for membership for a better alternative to traditional healthcare. Get 5 free AG1 Travel Packs and a FREE 1 year supply of Vitamin D with your first purchase at https://bit.ly/AG1Impact . Right now, Kajabi is offering a 30-day free trial to start your own business if you go to https://bit.ly/Kajabi-Impact . Head to www.insidetracker.com and use code “IMPACTTHEORY” to get 20% off! Learn a new language and get 55% off at https://bit.ly/BabbelImpact . Try NordVPN risk-free with a 30-day money-back guarantee by going to https://bit.ly/NordVPNImpact Give online therapy a try at https://bit.ly/BetterhelpImpact and get on your way to being your best self. Go to https://bit.ly/PlungeImpact and use code IMPACT to get $150 off your incredible cold plunge tub today. ***Are You Ready for EXTRA Impact?*** If you’re ready to find true fulfillment, strengthen your focus, and ignite your true potential, the Impact Theory subscription was created just for you. Want to transform your health, sharpen your mindset, improve your relationship, or conquer the business world? This is your epicenter of greatness. This is not for the faint of heart. This is for those who dare to learn obsessively, every day, day after day. * New episodes delivered ad-free * Unlock the gates to a treasure trove of wisdom from inspiring guests like Andrew Huberman, Mel Robbins, Hal Elrod, Matthew McConaughey, and many, many, more * Exclusive access to Tom’s AMAs, keynote speeches, and suggestions from his personal reading list * You’ll also get access to an 5 additional podcasts with hundreds of archived Impact Theory episodes, meticulously curated into themed playlists covering health, mindset, business, relationships, and more: * Legendary Mindset : Mindset & Self-Improvement * Money Mindset : Business & Finance * Relationship Theory: Relationships * Health Theory </

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</st

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 . 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. 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 <a href="http://drinklmnt.com/tim" rel="noopener noreferrer" target="_bl

This is the first in a series of re-released episodes from the Feel Better Live More back catalogue. I originally recorded this conversation over 4 years ago and Professor Matthew Walker is one of our most popular guests on the podcast. Sleep is one of the most undervalued components of our health yet neglecting it can have devastating consequences. In this episode, I talk to world-leading sleep researcher, author of the international best-selling book Why We Slee p and Professor of Neuroscience and Psychology, Matthew Walker. We discuss everything you ever needed to know about sleep. Matthew shares some brilliant tips to combat jet lag, explains how sleep can enhance athletic performance and decrease risk of injury and reveals just how much caffeine consumption can impact sleep. We explore the reasons behind the current global sleep-loss epidemic and how sleep deprivation can affect every aspect of our health – from our blood sugar levels and our risk of heart attack to our mental health. Finally, we discuss alcohol’s impact on sleep and the staggering financial costs associated with lost sleep. Matthew also shares what he has changed in his own life since starting his research. This is an invaluable conversation – I hope you enjoy it! Thanks to our sponsors: https://www.vivobarefoot.com/livemore https://www.athleticgreens.com/livemore Order Dr Chatterjee's new book Happy Mind, Happy Life : UK version: https://amzn.to/304opgJ US & Canada version: https://amzn.to/3DRxjgp Show notes available at https://drchatterjee.com/250 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi . For other podcast platforms go to https://fblm.supercast.com . DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified health care provider with any questions you have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

In this special programme for Radio 3’s Twilight Season, Michael Berkeley’s guest is the sleep scientist Professor Matthew Walker. So many of us have trouble sleeping, and are longing to find the secret of a good night’s rest, that when Matthew Walker goes to parties he is more likely to tell people he is a dolphin trainer than the world’s leading expert on sleep science. Otherwise, he says, ‘for me the evening is over’. Matthew began his career in Britain, training as a doctor, but he is now Professor of Neuroscience and Psychology at the University of Berkeley, California and the founder and director of the Centre for Sleep Science. He is the author of more than 100 scientific papers and his best-selling book Why We Sleep has been translated into over 40 languages. Matthew tells Michael about the ‘global sleep crisis’, the sleep deficit that is costing individuals their health and economies billions. He explains why it is so important to get at least seven hours of sleep a night and the dangers to our physical and mental health if we regularly get even an hour less than that. And he describes the joys of sleeping and dreaming, and the magic they work on our creativity, memory and wellbeing. Matthew has chosen music with a restful, sleep-inducing tempo and rhythm by Debussy, Chopin, Handel and Purcell, as well as a track that transports him back to his home town of Liverpool. And he tells Michael about the most important scientific conversation of his career – with a pianist. Producer: Jane Greenwood A Loftus Media production for BBC Radio 3

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/1154 In 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/1155 Check out Matt's podcast: The Matt Walker Podcast Check out Matt's Book: Why We sleep The Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-pod A Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-pod The Science of Sleep for Ultimate Success with Shawn Stevenson: https://link.chtbl.com/896-pod See 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/1154 Check out Matt's podcast: The Matt Walker Podcast Check out Matt's Book: Why We sleep The Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-pod A Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-pod The Science of Sleep for Ultimate Success with Shawn Stevenson: https://link.chtbl.com/896-pod See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info .

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 sleep why 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. FULL BLOG & SHOW NOTES: bit.ly/richroll600 YouTube: bit.ly/matthewwalker600 I urge all of you to absorb this conversation in its entirety. Whip out your pen and paper—this is essent

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.”

Improving the quality of our sleep is arguably the single most effective thing that we can do to reset our brains and recharge our bodies, yet many of us just aren’t getting enough. But what is the optimal amount of sleep and what can we do if we struggle to get enough? I’m delighted to welcome back onto the podcast the world-leading sleep researcher, Professor Matthew Walker to answer these questions and more. Matthew is author of the international best-selling book ‘Why We Sleep’, Professor of Neuroscience and Psychology at the University of California and a fountain of knowledge when it comes to all things sleep. My last conversation with Matthew back on episode 70 of the podcast was one of the most popular to date. A few months ago, I asked my podcast listeners to let me know what further questions they would like Matthew to answer and in this conversation, I put some of those questions to him. We cover how many of us feel that we don’t have enough time to sleep for 7-9 hours but how rather than stealing time from us, getting more sleep can actually make us more productive. And even grabbing an extra 15 minutes of sleep a day will have benefits for our overall healthspan. Matthew shares some brilliant tips on how we can regain control of our sleep and for those who are really struggling, he explains that there is an alternative to sleeping pills that is just as effective in the short term, but much more effective long term. We cover so much ground in this conversation, including polyphasic sleep (sleeping for periods of time throughout the day), unbroken sleep and why lying awake in bed for long periods of time can affect our ability to sleep in the future. Matthew shares the fascinating and dramatic changes that have occurred in the way we sleep and dream following the coronavirus pandemic and why it has allowed what he calls “the revenge of the night owls.” We delve into REM sleep and how it is one of the best forms of therapy – the brain can literally re-wire negative memories when we sleep. Finally, we cover sleep trackers, caffeine and how sleep impacts our immunity. This really is a fascinating conversation, full of fresh insights and actionable tips that we can all put into practice today. I hope you enjoy listening. Show notes available at drchatterjee.com/147 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

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 . See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info .

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 .

Podcast : The Peter Attia Drive (LS 73 · TOP 0.01% what is this? ) Episode : #49 – Matthew Walker, Ph.D., on sleep – Part III of III: The penetrating effects of poor sleep from metabolism to performance to genetics, and the impact of caffeine, alcohol, THC, and CBD on sleep Pub date : 2019-04-15 Get Podcast Transcript → powered by Listen411 - fast audio-to-text and summarization In the final part of this 3 part series, Matthew Walker, professor of neuroscience at UC Berkeley and expert on sleep, discusses the omnipresent effects of insufficient sleep on everything from metabolism, appetite, athletic performance, decision-making, productivity, leadership, mental health, genetics, memory, and more. We also discuss the impact of caffeine and alcohol on sleep quality, the efficacy of sleep aids such as THC and CBD, and much more. We discuss: Sleep and insulin resistance [6:15]; Epigenetic changes with insufficient sleep, and the reversibility of lost sleep [18:00]; Sleep's impact on exercise performance, appetite, and food choices [28:15]; Decision making, workplace production, leadership qualities, physical attractiveness, and more [43:15]; The broken water pipe analogy [49:30]; The negative effect of caffeine, alcohol, and high carb meals on sleep quality [53:30]; The efficacy of THC and CBD as sleep aids [1:05:30]; Sleep and mental health: A two-way street [1:16:45]; How sleep impacts memory, and Matthew's current and upcoming projects [1:24:00]; Sleep's impact on athletes: Looking at Formula One drivers [1:32:45] Translating the science to clinical application [1:57:00]; and More. Learn more at www.PeterAttiaMD.com Connect with Peter on Facebook | Twitter | Instagram . The podcast and artwork embedded on this page are from Peter Attia, MD, which is the property of its owner and not affiliated with or endorsed by Listen Notes, Inc.

Podcast : The Peter Attia Drive (LS 73 · TOP 0.01% what is this? ) Episode : #48 – Matthew Walker, Ph.D., on sleep – Part II of III: Heart disease, cancer, sexual function, and the causes of sleep disruption (and tips to correct it) Pub date : 2019-04-08 Get Podcast Transcript → powered by Listen411 - fast audio-to-text and summarization In part 2 of this 3 part series, Matthew Walker, professor of neuroscience at UC Berkeley and expert on sleep, describes the preponderance of evidence linking poor sleep to cardiovascular disease, cancer, and sexual function. He also details the impact of cortisol on our nervous system contributing to sleep disturbances and insomnia as well as the efficacy and risks associated with the most common sleeping pills. Matthew also describes the sleep needs of teenagers and urgently lays the case that we should reconsider school start times. We also get into the effect of electronics at night, the efficacy of napping, the general impact of modern society on our sleep habits, and what changes we can make to course correct. We discuss: Sleep and cardiovascular disease [6:00]; Fuel partitioning and dieting while sleep deprived [16:45]; Sleep and the reproductive function: testosterone, sperm count, FSH, menstrual cycles, and fertility [19:45]; The biological necessity of sleep, the lack of a "safety net", sleep debt, and ways to course correct sleep problems [23:45]; Fighting cancer and improving immune function with sleep [34:30]; The medical profession: A culture that devalues sleep [47:30]; The sleep needs of children, the travesty of early school start times, electronics at night, and advice for parents [1:04:45]; How exposure to light affects sleep, and how modern society has changed our sleep habits [1:26:15]; Is napping helpful? [1:36:00]; The effect of cortisol levels on sleep [1:41:15]; Are sleeping pills doing more harm than good? [1:52:15]; and More. Learn more at www.PeterAttiaMD.com Connect with Peter on Facebook | Twitter | Instagram . The podcast and artwork embedded on this page are from Peter Attia, MD, which is the property of its owner and not affiliated with or endorsed by Listen Notes, Inc.

Podcast : The Peter Attia Drive (LS 73 · TOP 0.01% what is this? ) Episode : #47 – Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer's risk, mental health, memory consolidation, and more. Pub date : 2019-04-01 Get Podcast Transcript → powered by Listen411 - fast audio-to-text and summarization In part 1 of this 3 part series, Matthew Walker, professor of neuroscience at UC Berkeley and expert on sleep, describes the different stages and cycles of sleep, including what he calls the 4 pillars of sleep, and how they contribute to memory consolidation and numerous important pathways to mental health. We also get into the dangers of chronic sleep deprivation, such as the development of dementia, and the more acute dangers of sleep deprivation like fatal car crashes which are most often caused by drowsy driving. We also discuss the different and important roles of REM vs. non-REM sleep, and the impact that bad sleep habits can have specifically on those sleep stages. We discuss: Matthew's background and interest in sleep [6:03]; Sleep and Alzheimer's disease, and the 4 pillars of sleep [12:18]; Stages of sleep, sleep cycles, and brain waves [41:18]; Memory and sleep, and the risk of insufficient REM sleep [55:48]; Evolutionary reasons to sleep [1:02:03]; The early riser vs. the night owl, and tips for overcoming jet lag [1:10:18]; Is there one type or stage of sleep that is most important? [1:17:33]; The dangers of drowsy driving [1:28:48]; The timeliness of Matthew's book, and how the conversation of sleep has changed over the past several years [1:35:18]; and More. Learn more at www.PeterAttiaMD.com Connect with Peter on Facebook | Twitter | Instagram . The podcast and artwork embedded on this page are from Peter Attia, MD, which is the property of its owner and not affiliated with or endorsed by Listen Notes, Inc.