Shows
The Matt Walker Podcast#97 Night TerrorsMatt takes the opportunity this week to explore the perplexing sleep phenomenon of night terrors (sleep terrors). Matt clarifies that these are distinct from nightmares, defining them as parasomnias arising from abrupt arousals out of deep Non-REM sleep, not REM sleep where dreaming occurs. He details the often dramatic symptoms – intense fear, screaming, sweating, rapid breathing, confusion, sometimes thrashing or sleepwalking – emphasizing the typical lack of memory of the event afterward. Matt discusses prevalence, noting night terrors primarily affect children (1-6%, peaking ages 3-5) and are usually outgrown, while adult cases (2025-05-0525 min
The Matt Walker PodcastCelestial Slumbers - A Sleep Story Read by Matt WalkerEmbark on a celestial journey tonight as Matt guides you through the vast expanse of the night sky in this soothing sleep story. Prepare to travel amongst the stars, exploring the constellations that have captivated humanity for millennia. Imagine yourself lying comfortably beneath the heavens on a warm evening, the stars twinkling like distant fireflies. Feel the gentle night air as you connect with the awe and wonder felt by ancient civilizations who gazed upon these same cosmic patterns, weaving myths and legends into the very fabric of the universe.Allow the gentle cadence...2025-04-2817 min
The Matt Walker Podcast#96 - Nine Unknown Functions of Dream SleepThis week, Matt dismantles the myth that REM sleep only benefits the mind by revealing its profound importance for physical health. While deep sleep handles some repair, Matt details how REM is crucial for peak testosterone and growth hormone release, vital for muscle, bone, libido, tissue repair, and metabolism. He explains that REM's characteristic muscle paralysis (atonia) isn't just for safety; it fosters physical recovery by enabling deep muscle relaxation, boosting blood flow, lowering cortisol, and regulating inflammatory cytokines.Matt further explores how REM resets the body's thermostat, enhances cardiovascular health through heart rate...2025-04-2126 min
The Matt Walker PodcastAsk Me Anything Part 17: Tracker Accuracy, 3 AM Wake ups, Sleep Onset & MoreIn this latest AMA episode, Matt and Dr. Eti Ben Simon tackle even more listener questions regarding any and all aspects of sleep. Today, they discuss sleep tracker accuracy, noting that while nightly data isn't perfect (~75-85% accurate), weekly trends are reliable. Feeling exhausted despite good tracker metrics? Potential causes include fragmented sleep, circadian issues, undiagnosed disorders (like apnea), or tracker-induced anxiety (orthosomnia). Matt and Eti stress consulting a specialist for persistent fatigue and focusing on long-term data patterns.They also explore why many wake around 3:30 AM, linking it to shifts into lighter sleep stages and hormonal...2025-04-141h 04
The Matt Walker Podcast#95 - Circadian Rhythms, Travel, and Athlete Optimization with Dr. Cheri MahDr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set. Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Coast NFL teams outperform East Coast teams in night games due to a three-hour body clock advantage. The episode also covers jet l...2025-04-071h 00
The Matt Walker PodcastClara and the Twilight Garden - A Sleep Story Read by Matt WalkerFind tranquility in a secret setting as Matt guides you through tonight's sleep story set in "The Twilight Garden." Meet Clara, the lamp keeper, who lovingly tends to the hundreds of lanterns that illuminate this hidden haven. On this particular evening, a grieving visitor arrives, seeking solace and a way to remember a lost loved one. As Clara shares the garden's quiet magic and the healing power of light, you'll be enveloped in the garden's peaceful atmosphere, filled with the scent of lavender and the soft glow of lanterns.Let your imagination stroll along...2025-03-2422 min
The Matt Walker Podcast#94 - Dream Sleep for the BodyIn today’s episode, Matt challenges the notion that REM sleep is solely for the brain, revealing its broad impact on physical health. He delves into REM's role in regulating testosterone and growth hormone, crucial for muscle function. Our host also highlights how REM aids muscle recovery via paralysis, boosting blood flow and supporting protein synthesis.Beyond muscles, Matt explores REM's effects on temperature regulation and heart health by boosting heart rate variability and promoting stress resilience. He also uncovers REM's surprising links to reproductive and immune health, from genital blood flow to enhanced im...2025-03-1729 min
The Matt Walker PodcastAsk Me Anything Part 16 - Dream Time, Circadian Changes, & Night SweatsMatt and Dr. Eti Ben Simon team up to answer more audience questions today, and begin by delving into the subjective experience of time during dreams, exploring how our perception stretches and compresses during REM sleep and whether we can hack our dreams. They also explain the cognitive, emotional, hormonal, and immunological consequences of pulling an all-nighter, highlighting the dramatic impact on memory consolidation, stress hormones, appetite regulation, and immune function. The cardiovascular and metabolic repercussions are also addressed underscoring the serious health risks associated with chronic sleep deprivation.The discussion shifts to the societal bias favoring...2025-03-1052 min
The Matt Walker Podcast#93 - Sleeping Pills and their Alternatives with Dr. Ranji VargheseMatt Walker welcomes Dr. Ranji Varghese back to the podcast today to complete the whole sleeping pill story by discussing newer sleeping pills, beyond benzos and Z-drugs. Together, they explore Melatonin receptor agonists (like Ramelteon) that signal sleep preparation, unlike sedating GABAergics. They also detail how DORAs inhibit the wakefulness-promoting orexin, how off-label options (ex. trazodone, low-dose doxepin) affect histamine, the risks and benefits of each.Dr. Varghese goes on to explain the mechanisms and side effect profile for each sleeping pill, including over the counter options. He stresses that all medications carry risk and require careful u...2025-03-031h 00
The Matt Walker PodcastThe Archives of Lost Letters - A Sleep Story Read by Matt WalkerEscape into a world of untold stories with Matt as he guides you through tonight's sleep story set in "The Archive of Lost Letters." Meet Stephanie, the archivist, who tends to letters never sent, filled with unspoken confessions and unshared truths. Tonight, a visitor arrives, searching for a lost piece of himself. As Stephanie helps him uncover a forgotten letter, you'll be enveloped in the library's quiet atmosphere, filled with the scent of old parchment and the weight of unspoken words.Let your imagination wander through the endless shelves of envelopes as the soft...2025-02-2416 min
The Matt Walker Podcast#92 - The Healing Powers of SleepThis week Matt explores dreams, questioning if their specific content matters beyond the normal benefits of REM sleep. This episode examines dreaming's significance for creativity, memory integration, and its role as emotional first aid.The discussion then introduces a "hot off the press" study showing how dreams might help us shed unwanted memories, with insights into how REM sleep acts as a nocturnal soothing balm for emotional distress. The episode shares how REM sleep can take the painful edges off traumatic experiences, especially when dreams engage with the emotional content.Please n...2025-02-1722 min
The Matt Walker PodcastAsk Me Anything Part 15: Beauty Sleep, Naps, 3 AM Wake-Ups & Axl Rose with Dr. Eti Ben SimonIn their latest AMA episode, Matt and Eti address listener questions ranging from "beauty sleep" to 3 AM awakenings. They explore the scientific evidence supporting sleep's crucial role in skin health and perceived attractiveness, citing studies on the effects of sleep deprivation. The cognitive benefits of napping are discussed, highlighting its ability to enhance learning and memory consolidation. They also delve into the remarkable neural activity of deep non-REM sleep, including synchronized neuron firing and accelerated memory replay. The common concern of sleep debt is also a key topic.The discussion then turns to practical strategies for managing...2025-02-101h 09
The Matt Walker Podcast#91 - Sleep, Ambien, Memory, and Alzheimer'sThis week, Matt Walker dives into the world of the widely used sleeping pill, Ambien (Zolpidem). He explains how Ambien, a non-benzodiazepine sedative-hypnotic, works by targeting the brain's GABA receptors, specifically the alpha-1 subunit, to induce sleep. However, this comes with consequences. Matt highlights research by Dr. Marcos Frank showing that Ambien significantly impairs memory consolidation, essentially unwiring the brain's learning processes during sleep by approximately 50%. Furthermore, the episode explores Ambien's impact on the glymphatic system, the brain's crucial waste removal process active during deep sleep. New research demonstrates that Ambien reduces the glymphatic s...2025-02-0338 min
The Matt Walker PodcastThe Evergreen Express - A Sleep Story Read by Matt WalkerSettle into the embrace of your bed, feeling its comforting presence beneath you. This connection anchors you to the present, quieting the mind's chatter and creating a foundation for restful sleep. Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt’s listeners get 20% off, so visit p...2025-01-2722 min
The Matt Walker Podcast#90 - Sleep as Fuel for Athletes with Dr. Cheri MahJoin Matt and renowned sleep scientist Dr. Cheri Mah today as they delve into the crucial connection between sleep and athletic performance. Dr. Mah's groundbreaking research at Stanford, including her famous basketball player sleep extension study (which revealed a 9% improvement in free throws and three-pointers!), demonstrates how prioritizing sleep can significantly enhance athletic abilities. In this fascinating episode, she discusses with Matt how sleep impacts not only physical recovery and muscle repair, but also cognitive functions crucial for athletes, such as decision-making, reaction time, and mental resilience. Dr. Mah also shares insights into the s...2025-01-201h 08
The Matt Walker PodcastAsk Me Anything Part 14: Sleep, AI, Space, and SuperpowersIn his latest "Ask Me Anything" episode, Matt is once again joined by Dr. Eti Ben Simon to respond to a variety of audience questions, beginning with the role of AI in sleep medicine. Together, they explore how AI is currently being used to improve the accuracy and efficiency of sleep stage scoring, and how it shows promise in diagnosing sleep apnea and personalizing treatment plans. Matt highlights the potential for AI to integrate with smart home technology and predict an individual's risk of developing sleep disorders based on genetics, lifestyle, and environmental data. He also discusses the development...2025-01-1356 min
The Matt Walker Podcast#89 - Does Catch-up Sleep Work?Welcome back to a new episode of the Matt Walker Podcast, where we revisit the often-discussed topic of catch-up sleep. We delve into the complexities of weekend catch-up sleep, exploring a recent study of 91,000 participants that suggests a potential link between compensatory weekend sleep and a reduced risk of heart disease. While this news offers a glimmer of hope, it's crucial to understand this benefit within the context of existing research. Studies like that of Dr. Ken Wright at the University of Colorado Boulder show weekend catch-up sleep only recovers a small percentage of sleep debt and doesn’t f...2025-01-0630 min
The Matt Walker Podcast#88 - Sleep & Sleeping Pills with Dr. Ranji VargheseMatt Walker welcomes Dr. Ranji Varghese to the podcast this week for an in-depth conversation about sleep and prescription sleeping pills. A psychiatrist specializing in sleep medicine, Dr. Varghese begins by discussing his entry into the field which was sparked by a fascination with sleep and wake circadian rhythms. He goes on to highlight the Minnesota Regional Sleep Disorder Center's focus on parasomnias, particularly REM Sleep Behavior Disorder, emphasizing the intersection of neuroscience, physiology, and psychology in sleep medicine.As you will hear, sleeping pills, prescribed to initiate or maintain sleep, are typically used...2024-12-231h 03
The Matt Walker PodcastBeneath a Highland Moon - A Sleep Story Read by Matt WalkerEmbark on a calming journey to the Scottish Highlands in tonight's sleep story. Join Matt as he guides you through a tranquil landscape of rolling hills, sparkling lochs, and fragrant valleys. Let the soothing sounds of nature and the peaceful imagery lull you into a deep, restful sleep. This immersive experience is designed to ease your mind and help you unwind after a long day.Tonight's story offers a sanctuary from the whirlwind of everyday life, allowing you to release your worries and embrace the stillness of the night. Feel the gentle ground beneath...2024-12-1622 min
The Matt Walker Podcast#87 - Sleep, Trauma Memories, AI & Memory Hacks, with Dr. Charan RanganathDr. Charan Ranganath returns to explore the complexities of human memory with Matt here today. Together, they delve into memory's architecture, examining how sleep, trauma, and AI impact its function. The discussion covers episodic and semantic memory, emphasizing the role of sleep in memory consolidation and challenging the traditional "archive" model with Dr. Ranganath proposing a dynamic web of interconnected associations instead. The conversation then shifts to trauma's effects, focusing on PTSD and innovative therapeutic approaches—including psychedelics—designed to enhance neural plasticity and reprocess traumatic memories. Nightmares and noradrenaline's role are explored, revealing how understanding memory's mecha...2024-12-0949 min
The Matt Walker PodcastAsk Me Anything Part 13: Circadian Rhythms, Biphasic Sleep, Gut Health, and Animal Sleep SecretsMatt and Eti’s latest AMA episode begins with an exploration of the fascinating relationship between circadian rhythms and medication effectiveness. Discover how this internal 24-hour clock influences drug absorption, distribution, metabolism, and excretion, impacting treatment outcomes. The episode then delves into chronotherapy, revealing how timing can optimize medication efficacy and minimize side effects for conditions like high cholesterol and high blood pressure. Together, our hosts investigate whether individuals thriving on minimal sleep have a genetic advantage, focusing on the DEC2 gene variant. Additionally, the episode unravels the evolutionary basis of bip...2024-12-0256 min
The Matt Walker Podcast#86 - Sleeping Pills & Weight LossJoin Matt today as he explores the fascinating intersection of sleep, metabolism, and weight management, delving into the science of dual orexin receptor antagonists (DORAs). This episode dissects a groundbreaking study on suvorexant (Belsomra), an FDA-approved insomnia medication, and its potential to enhance fat burning during sleep. Matt unpacks the role of orexin, a neuropeptide crucial for wakefulness, and explains how DORAs work by targeting orexin receptors to promote natural sleep. This preliminary research, conducted on healthy young men, reveals suvorexant's intriguing ability to not only improve sleep quality, but also increase fat oxidation while preserving muscle m...2024-11-2524 min
The Matt Walker PodcastStarlight Stroll - A Sleep Story Read by Matt WalkerEscape the everyday and drift off to dreamland with Matt’s guided sleep story. Together, we'll journey through tranquil landscapes, from moonlit valleys to sun-dappled forests, letting the soothing sounds and imagery lull you into a peaceful slumber. This is a sleep story designed to ease your mind and gently guide you into a deep, restful sleep. If you find yourself struggling to unwind after a long day, allow this narrative to transport you to a place of tranquility and calm. Release your worries and embrace the stillness of the night as we embark on this relaxing journey to...2024-11-1823 min
The Matt Walker Podcast#85 - The Power and Limits of Memory with Dr. Charan RanganathMatt dives deep into the science of memory with renowned neuroscientist Dr. Charan Ranganath, author of Why We Remember: Unlocking Memory's Power to Hold On to What Matters in today’s episode. Together, they explore the complex relationship between memory and the brain, touching on the roles of emotional significance, context, and even neuromodulators like dopamine in helping our brains decide which memories to retain and which to discard. Dr. Ranganath shares his unique journey into memory research and insights from his pioneering work at the Dynamic Memory Lab at UC...2024-11-1151 min
The Matt Walker PodcastAsk Me Anything Part 12 - Meds, Pets, Sleeping Naked, and So Much More with Dr. Eti Ben SimonIn Matt’s latest installment of his "Ask Me Anything" series, he once again joins forces with Dr. Eti Ben Simon to address a wide spectrum of listener questions. Beginning with a dive into the fascinating connections between sleep and medication effects, they unpack the ways various medications can impact sleep quality and patterns, from increasing alertness to potentially triggering vivid dreams or insomnia. Eti also brings a unique perspective on how different medications influence REM sleep and how timing your dosage may alleviate some side effects, highlighting the importance of discussing these nuances with a healthcare provider....2024-11-041h 04
The Matt Walker Podcast#84 - Sleep & NarcolepsyMatt returns this week to unpack the complexities of narcolepsy, a neurological sleep disorder often misunderstood and misdiagnosed. He starts by defining narcolepsy, explaining its profound impact on brain and body functioning and its chronic nature, which often diminishes patients' quality of life. Narcolepsy affects about 1 in every 2,000 people, yet most go undiagnosed due to limited awareness and medical training on sleep disorders. With a closer look at the causes, Matt explores how the brain's sleep-wake regulator, orexin, malfunctions in those with narcolepsy, disrupting their sleep cycles and resulting in excessive daytime sleepiness and sleep "attacks."2024-10-2843 min
The Matt Walker Podcast#83 - Sleeping Separate vs. Your RelationshipMatt revisits the concept of "sleep divorce," or "sleep separation" in this latest episode, examining its effects on relationships and well-being. He cites studies showing that up to one in four couples in the U.S. and U.K. sleep in separate rooms, a statistic often underestimated due to stigma. While many fear that sleeping apart harms intimacy, Matt presents data indicating that it can actually enhance sleep quality and intimacy by promoting better-rested bodies and increasing hormones like testosterone and estrogen. He also discusses new research on the psychology of co-sleeping, revealing that d...2024-10-1438 min
The Matt Walker PodcastAsk Me Anything Part 11 - Falling Asleep, Staying Asleep, and False AwakeningsMatt and Eti return today for another AMA session where they dive into even more fascinating and often quirky sleep questions that have been submitted by listeners. In this installment, our duo explores the evolutionary puzzle of why we sleep, despite the apparent risks it poses for survival. They also share insights into how early organisms, like earthworms, exhibit sleep-like states, which raises the question: did wakefulness evolve from sleep?As the episode continues, the pair tackle practical questions from listeners on how to fall asleep faster and stay asleep. Relaxation techniques like deep...2024-10-0759 min
The Matt Walker Podcast#82 - Sleep and ADHD with Dr. Jessica Lunsford-AveryMatt Walker welcomes Dr. Jessica Lunsford-Avery, an Associate Professor in Psychiatry and Behavioral Sciences at Duke University to the podcast today. Dr. Lunsford-Avery, a clinical psychologist, delves into the crucial link between sleep and mental health in children with ADHD. Her groundbreaking research explores how sleep impacts daytime impairment in ADHD, focusing on cognitive behavioral therapies to improve both sleep quality and ADHD symptoms. Their discussion highlights the critical need for better understanding and treatment of sleep problems in managing ADHD, emphasizing the powerful role of sleep in overall mental health.Dr. Lunsford-Avery shares her journey into...2024-09-231h 14
The Matt Walker Podcast#81 - Aging, Alzheimer’s, and Sleep with Dr. William JagustDr. William “Bill” Jagust, renowned expert in brain science and Alzheimer’s research - and one of the reasons Matt chose to move to UC Berkeley - joins our host today for an in-depth discussion on aging, cognitive decline, and the critical role of neuroimaging, with some sleep talk woven in as well. Dr. Jagust shares groundbreaking insights into how PET scans can detect amyloid and tau proteins in the brain—two key contributors to Alzheimer’s disease—years before symptoms emerge. Together with Matt he goes on to explore the connection between these proteins and brain aging, highlighting...2024-09-091h 18
The Matt Walker Podcast#80 - Sleep Advice for Couples with Dr. Wendy TroxelDr. Wendy Troxel returns to the podcast today to discuss the significant impact of sleep on relationships and mental health with Matt. Offering actionable strategies for couples facing inevitable sleep disruptions, Dr. Troxel emphasizes the importance of communication, suggesting that couples anticipate sleep challenges, share responsibilities, and use tools like the "slangry" label to recognize and manage sleep-deprived behaviors. She also highlights the importance of timing conversations and creating positive shared experiences, even when sleep-deprived, to maintain relationship quality.Dr. Troxel further debunks common myths about sleep and relationships, including the misconception that sleeping...2024-08-2651 min
The Matt Walker Podcast#79 - Melatonin, Autism Spectrum Disorder, & SleepThis week, Matt shines his spotlight on the intriguing topic of melatonin use for individuals living with autism spectrum disorder (ASD). While melatonin has been discussed in previous episodes in relation to sleep enhancement and antioxidant properties, today's focus is on a recent meta-analysis that examines its effectiveness in treating sleep disorders specifically in those with ASD. This deep dive is prompted by new data and the pervasive sleep challenges faced by individuals with autism, making it a timely and important discussion.Matt explores the nuanced mechanisms and varied sleep problems associated with ASD...2024-08-1234 min
The Matt Walker PodcastAsk Me Anything Part 9 - THC, Melatonin, and Defining ‘Enough Sleep'In yet another informative and entertaining AMA episode, Matt and Doctor Eti Ben-Simon delve into the variety of sleep-related questions uppermost in listeners’ minds . Matt begins by explaining that THC, the main psychoactive component in cannabis, can help individuals fall asleep initially but disrupts sleep patterns and circadian rhythms with chronic use. This can lead to increased brain temperature, tolerance, dependence, and decreased REM sleep, impacting emotional regulation and overall health. Emerging data on cannabis's potential benefits for sleep apnea are inconclusive.Matt and Eti also discuss white noise's impact on sleep, particularly in no...2024-08-051h 10
The Matt Walker Podcast#78 - Sleep & Relationships with Dr. Wendy TroxelThe Science of Shared Sleep: Dr. Wendy Troxel on Bedtime and RelationshipsThis week, Matt is joined by Dr. Wendy Troxel the celebrated sleep and behavioral scientist whose book, Sharing the Covers: Every Couple's Guide to Better Sleep, highlights the significant impact of sleep on relationships. Revealing that 61% of adults sleep with a partner, Dr. Troxel emphasizes the often-overlooked social aspect of sleep and its implications for couple dynamics. As she notes, sleep arrangements have historically varied widely, from communal sleeping in the Middle Ages to separate beds in the...2024-07-291h 14
The Matt Walker PodcastAsk Me Anything Part 8 - Lucid Dreaming & Sleep HygenieMatt and Dr. Eti Ben Simon are back today to answer more of your excellent questions with their latest AMA installment - #8!They begin by delving into the intriguing world of lucid dreaming, explaining how it enables dreamers to become aware and even control their dreams, and move on to discussing the scientific methods used to study lucid dreaming, such as using eye movements as a form of Morse code to communicate with researchers. Through studies involving MRI scans, scientists have validated that the brain areas associated with movements become active during lucid dreams. 2024-07-1545 min
The Matt Walker Podcast#77 - Sleep & CBDMatt continues his series on the impact of cannabis, THC, and CBD upon sleep this week with an examination into the intricacies of cannabidiol (CBD), which, unlike its psychoactive counterpart THC, does not induce a high but is recognized for its potential therapeutic effects. While studies suggest that CBD may aid in alleviating anxiety, movement disorders, pain, and addiction, in this episode, our host focuses on exploring CBD's potential influence on sleep quality while examining its biochemistry and neurobiology.Matt explains that CBD modulates the body's endocannabinoid system without directly binding to cannabinoid receptors...2024-07-011h 01
The Matt Walker Podcast#76 - Precognitive DreamingIn this week’s intriguing episode, Matt delves into the topic of precognitive dreams, exploring the idea that some people can predict future events through their dreams. He explains that while this concept might seem appealing, it is actually a result of statistical chance. With around 8 billion people in the world each having multiple dreams per night, the sheer number of dreams increases the likelihood of coincidental matches between dreams and real-life events. Matt also discusses a groundbreaking study published in the highly respected journal, Nature, which reveals a logical and...2024-06-1826 min
The Matt Walker PodcastAMA Part 7 - Deep Sleep, Alcohol & AnxietyIn this 7th installment of their AMA series, Matt Walker and Dr. Eti Ben Simon dive into strategies for improving deep non-REM sleep. They highlight the benefits of vigorous exercise, citing a study by Kaspar Vogt that shows how exercise enhances the quality and stability of deep sleep. Additionally, they discuss how temperature manipulations, like using high heat capacity mattresses, can also improve sleep quality. Interesting insights include findings that intense exercise can improve deep sleep across various age groups, with significant benefits noted in older adults and children.The episode also touches on...2024-06-101h 05
The Matt Walker Podcast# 74 - Sleep & THCMatt continues his exploration into the intricate link between cannabis and sleep, focusing on THC in this second installment, beginning with a reminder to listeners of the historical insights from doctors like O'Shaughnessy and Clendinning in the 1800s regarding cannabis's sleep-inducing effects. He shifts to how THC affects sleep today, noting that while it initially reduces sleep onset time and early night awakenings, chronic use worsens sleep quality, leading to frequent disruptions, especially in the second half of the night due to lower "sleep pressure."Matt then dives into THC's impact on REM sleep...2024-05-2044 min
The Matt Walker PodcastAsk Me Anything Part 6 - Lunar Cycles & Weighted BlanketsMatt and Eti team up again today for another entertaining and informative AMA episode. This time around, they dive into the intriguing world of lunar cycles and their potential influence on sleep patterns and dreams. From ancient beliefs to modern scientific findings, our duo unpacks the subtle yet fascinating impact of the moon. They then go on to explore the calming effects of weighted blankets on children and adults alike, revealing how deep touch pressure therapy enhances sleep quality and emotional regulation.Exploring how lunar phases and weighted blankets impact sleep, Matt and Eti delve into studies...2024-05-1350 min
The Matt Walker Podcast# 72 - Sleep & CannabisMatt introduces his series examining the complex relationship between sleep and cannabis, exploring both the historical context and contemporary scientific perspectives. The narrative begins with Dr. W.B. O'Shaughnessy's canine experiments in 1849, tracing the evolution to the foundational work on cannabis for sleep conducted by Drs. Clendinning and Bradbury. Despite anecdotal reports suggesting cannabis enhances sleep, the scenario is complicated by factors such as regulatory constraints, variable product quality, and the potential long-term health implications of cannabis usage.In discussing the impact of cannabis on sleep, Matt elucidates the interactions among THC, CBD, and...2024-04-2238 min
The Matt Walker Podcast#71 - Acting Out Dreams - REM disorderThis week, Matt dives deep into the complexities of REM Sleep Behavior Disorder (RBD), a condition where individuals physically act out their dreams due to the absence of normal muscle paralysis during REM sleep. He meticulously breaks down the mechanisms of normal REM sleep, where the brainstem induces muscle atonia to prevent dream enactment, contrasting it with the failure of this system in RBD cases. Further expanding on the topic, Matt explores the etiology, diagnosis, treatment options, and prognosis of REM Sleep Behavior Disorder. He outlines the primary, drug-induced, and secondary types of RBD, with a focus o...2024-04-0842 min
The Matt Walker PodcastAsk Me Anything Part 5 - Pregnancy & RheumEti is back for another AMA episode with Matt to answer questions that have been submitted over the last little while. Today’s installment dives into a number of topics including the intricate relationship between sleep and pregnancy, exploring how sleep disturbances impact pregnant women and the postnatal period. Additionally, the hormone prolactin, essential for milk production, is highlighted for its sleep-promoting benefits during the postnatal phase, illustrating nature's intricate balance between nurturing new life and ensuring the mother's rest. Their discussion also touches on whether pregnancy sleep disturbances are all part of preparing mom...2024-04-011h 00
The Matt Walker Podcast#70 - Sleep & Screens with Dr. Michael GradisarIn today's podcast episode, Matt welcomes back Dr. Michael Gradisar to delve into the evolving understanding of screens and sleep. Initially holding the belief in the detrimental effect of screen light on sleep, Matt finds this notion challenged by Dr. Gradisar's research, which emphasizes a more nuanced perspective. Their discussion highlights the shift from simplistic concerns about screen use to acknowledging the multifaceted influences on sleep, including content and individual differences. Dr. Gradisar's experiments, such as exposure to violent video games and bedtime displacement monitoring, emphasize the complexity of the relationship between technology use a...2024-03-251h 08
The Matt Walker Podcast#69 - Sleep & MenopauseMatt explores menopause and sleep disturbances today, noting the impact of hormonal changes, including a drop in estrogen and progesterone, and the role of hot flashes in disturbed sleep. He enumerates different types of sleep impairments related to menopause such as insomnia, sleep-disordered breathing, restless leg syndrome, and various sleep stage disruptions. Treatment options are discussed, with an emphasis on hormone replacement therapy, though controversy surrounding this approach is acknowledged. He outlines alternative treatments, including medication and cognitive behavioral therapy for insomnia. The episode underscores the effect of menopause on sleep and the importance of education and support for...2024-03-1123 min
The Matt Walker PodcastAsk Me Anything Part 4 - Our Sleep Habits ExploredIt’s another AMA episode and Dr. Eti Ben Simon returns to not only share some of her own sleep routines, but also to help listeners gain a rare insight into Matt's personal sleep habits as they respond to a listener’s query. Renowned for not sharing much, if anything, regarding what he considers his “boring” self, Matt is coaxed into offering a candid exploration of his bedtime routines, shedding light on both his successes and challenges in achieving optimal rest. From his dedication to regular sleep schedules to his strategies for managing stress-induced insomnia, Matt’s uncharacteristic willingnes...2024-03-0435 min
The Matt Walker Podcast#68 - Sleep & Light With Dr. Michael GradisarMatt Walker welcomes his dear friend, the epic sleep researcher and clinician, Dr. Michael Gradisar, to the podcast to join him in exploring the profound influence of light on sleep quality. Dr. Gradisar's groundbreaking research and clinical proficiency in pediatric sleep disorders and circadian rhythm disruptions have reshaped the field, guiding both scientific comprehension and practical interventions. His conversation with Matt here today delves into the intricate interplay among light exposure, circadian rhythms, and sleep, highlighting the therapeutic promise of light therapy, particularly in addressing insomnia.Throughout their dialogue, our two...2024-02-2644 min
The Matt Walker PodcastAsk Me Anything Part 3 - Alzheimer's, Shift Work, Sleep OptimizationDr. Eti Ben Simone is back with Matt Walker to delve into a range of intriguing topics surrounding sleep, circadian rhythms, and the impact of shift work on our health, all within the engaging context of today’s installment of their increasingly popular Ask Me Anything (AMA) sessions. Their conversation begins by exploring the intriguing link between the APOEε4 genotype and sleep disturbances, particularly concerning Alzheimer's disease. It's noteworthy that individuals carrying the APOEε4 variant, especially those with two copies, face a heightened risk of developing Alzheimer's. Surprisingly, research shows that these individuals tend to experience more deep non...2024-02-051h 07
The Matt Walker Podcast#66 - Exploding Head SyndromeMatt’s back this week to delve into the intriguing phenomenon known as Exploding Head Syndrome (EHS). A genuine and significant sleep disorder, EHS is part of the broader category of parasomnias, which includes various sleep-related disorders like night terrors and sleepwalking. The core experience of EHS involves patients perceiving sudden, loud, and shocking noises, akin to explosions or gunshots, as they are either falling asleep or waking up from sleep. These hallucinations are distressing, evoking fear and anxiety, even though they do not cause physical pain. Despite its dramatic name and symptoms, EHS is often misunderstood and wr...2024-01-2924 min
The Matt Walker Podcast#65 - Sleep & Athletes with Dr. Michael Grandner pt.2In this second installment of their fascinating conversation together, Matt Walker and Michael Grandner continue their discussion regarding the crucial role of sleep in the lives of athletes. Together they delve into the unique challenges athletes face, such as irregular schedules, early mornings, late-night competitions, and travel across time zones, all of which can disrupt their sleep patterns. Dr. Grandner emphasizes the need for athletes to "bank sleep" by ensuring they get sufficient rest before challenging periods and maintaining a consistent sleep schedule. He also recommends strategies like exposure to natural light and physical activity during the d...2024-01-1540 min
The Matt Walker Podcast#64 - Sleep & Athletes with Dr. Michael Grandner pt.1In this week’s episode, Dr. Michael Grandner joins Matt to explore the critical role of sleep in athletic performance. Together, they emphasize that sleep is not just about physical rest but also plays a significant role in mental performance, decision-making, and motivation.Dr. Grandner discusses how sleep is essential for various aspects of athletic success, including physical performance, mental performance, recovery, and mental health. He highlights that sleep isn't just a passive activity; it actively contributes to integrating daytime experiences, optimizing decision-making, and enhancing coordination.The podcast also addresses th...2024-01-0133 min
The Matt Walker Podcast#63 - Yawning ExplainedIn this podcast, Matt explores the fascinating topic of yawning. He begins by pointing out that although we all yawn and assume it's a sign of sleepiness, science hasn't provided a definitive answer regarding its purpose. Matt delves into the etymology of the word "yawn" and describes the five distinct steps involved in the yawning reflex, shedding light on its physiological process.Matt then introduces three leading scientific theories explaining why we yawn. The first theory suggests that yawning helps cool the brain and enhances alertness by drawing in cooler air. The second theory...2023-12-1822 min
The Matt Walker Podcast#62 - The Snooze ButtonMatt's back, and this time he's tackling the perennial debate: Is the snooze button a friend or foe when it comes to your sleep and overall health? He shines a spotlight on an intriguing study led by Dr. Tina Sundelin and her team - one that challenges our conventional wisdom about snooze buttons. Surprisingly, their research reveals that snooze button usage is quite common, especially among night owls and younger folks. What's even more unexpected is that snoozing may not have the detrimental impact on mood, cognitive performance, or cortisol levels that we once thought. However, there's a...2023-12-0427 min
The Matt Walker Podcast#60 - Ask Me Anything Pt.1In 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...2023-11-061h 02
The Matt Walker Podcast#59 - Sleep & Motor MemoryIn today’s memorable episode, Matt examines the intriguing connection between sleep and motor memory. Beginning with an explanation of the two main types of human memory - fact-based memory and procedural memory, which includes motor/skill memories - he notes that, contrary to popular belief, motor/skill memories aren't stored in our muscles but primarily within the brain. Matt also describes his journey into researching motor memories which started at Queen's Medical Centre in Nottingham, England, where he observed stroke patients recovering lost muscle control and speech during rehabilitation.Matt re...2023-10-2327 min
The Matt Walker Podcast#58 - Caffeine NapIn this episode, Matt delves into the intriguing realm of the "caffeine nap." He explores the idea of combining a short nap with caffeine to enhance mental performance and wakefulness. The episode kicks off with a dilemma – in the afternoon, when faced with fatigue, should you opt for coffee or a nap? Matt reveals that the answer isn't a simple choice between the two but a potent mix of both.Matt elucidates the science behind the caffeine nap, emphasizing the ideal timing for each element. He touches upon studies comparing the impacts of caffeine, naps, and caffeine na...2023-10-0937 min
The Matt Walker Podcast#57 - Polyphasic SleepIn this engaging podcast episode, Matt delves into the world of polyphasic sleep – the practice of dividing sleep into multiple short naps throughout the day. The episode starts by exploring the historical origins of polyphasic sleep, from the concept of phases within a 24-hour sleep cycle to the motivations behind adopting unconventional sleep patterns for increased productivity.Matt explains various polyphasic sleep schedules, such as the Uberman, Everyman, and Triphasic schedules, which involve segmented sleep periods interspersed with short naps. While proponents claim benefits like enhanced sleep quality, improved brain function, and better health, Wa...2023-09-2530 min
The Matt Walker Podcast#56 - Treating Your Insomnia with Michael Grandner pt 2Matt and special guest, Dr. Michael Grandner, continue their dialogue regarding the multifaceted world of sleep, insomnia, and their intersections with various life aspects. Together, they unveil the gender-based variations in susceptibility to insomnia, attributing higher rates among women to their willingness to express challenges. Their conversation navigates through sleep difficulties during life transitions like menopause, exploring the impact of physical discomfort and emotional changes. The podcast then takes a cultural dive, examining how race and ethnicity shape sleep patterns, revealing concerning trends in sleep disparities over time. The episode also underscores cognitive behavioral t...2023-09-1146 min
The Matt Walker Podcast#54 - The Art of NappingIn today’s episode, Matt shines a spotlight on the science behind napping and explores the optimal nap duration for various cognitive benefits. He starts by introducing the concept of napping and its benefits for the brain and body, and then discusses sleep inertia, the groggy feeling upon awakening from a nap, and its potential impact on brain performance.Matt walks through the dose-response curve of naps, starting with ultra-short power naps of five minutes or less, which show no evidence of sleep inertia but offer minimal cognitive benefits. He then progresses to 10-minute na...2023-08-1426 min
The Matt Walker Podcast#53 - Sleep & AntioxidantsIn this second part of his series on sleep, free radicals, and antioxidants, Matt delves into the fascinating connection between sleep and oxidative stress. He begins by recapping the previous episode's discussion on free radicals and oxidative stress, highlighting the recent studies that have revealed one of the functions of sleep: to counteract the harmful effects of free radicals. Curiosity leads Matt to question why total sleep deprivation often leads to death in different species without a clear cause. The focus shifts to a groundbreaking study from Harvard, where researchers examined o...2023-07-3121 min
The Matt Walker Podcast#52 - Sleep & Free RadicalsIn today’s episode, Matt takes us on a journey exploring the fascinating world of antioxidants and their link to sleep. The theory of free radical flux and its connection to sleep is introduced, shedding light on the role of antioxidants in combating oxidative stress. Through engaging storytelling and scientific evidence, Matt explains how free radicals can cause cellular damage and why sleep evolved as a mechanism to manage their burden. The research on mutant fruit flies reveals the impact of sleep duration on vulnerability to free radical damage, highlighting the importance of quality sleep for overall health. Ou...2023-07-1721 min
The Matt Walker Podcast#51 - Catch-up Sleep?On today’s episode, Matt discusses the concept of "catch-up sleep" and explores whether it effectively compensates for sleep deprivation during the week. The study featured in the episode focused on a group of participants who experienced short sleep during the week and attempted to make up for it with longer sleep on weekends. The findings revealed that despite the extra sleep on weekends, individuals were only able to recover 25% of their sleep debt. This highlights that sleep doesn't work like a bank, and accumulated sleep debt cannot be fully repaid by oversleeping on weekends....2023-07-0320 min
The Matt Walker Podcast#49 - Nightmares and TreatmentToday, Matt explores the fascinating realm of nightmares and the cutting-edge treatment known as Image Rehearsal Therapy (IRT). Nightmares, often associated with rapid eye movement sleep (REM sleep), can disrupt sleep quality and emotional well-being. However, IRT offers a unique approach to tackling nightmares by helping individuals envision alternative endings to their recurring dreams. By modifying and rehearsing these alternative scenarios, individuals can update their nightmare memories with more neutral or positive experiences. Delving into the science behind IRT, Matt showcases its potential to significantly reduce the frequency and severity of nightmares. Furthermore, he shares a groundbreaking s...2023-06-0516 min
The Matt Walker Podcast#48 - What is Sleep Apnea?In today’s episode, Matt discusses the sleep disorder known as sleep apnea, focusing on its definition, prevalence, and the dangers it poses if left untreated. Sleep apnea is a breathing-related sleep disorder, with obstructive sleep apnea being the most common form. It occurs when the airway partially or fully collapses during sleep, leading to disrupted breathing and oxygen deprivation. Sleep apnea is alarmingly prevalent, affecting an estimated 12-20% of the population worldwide, with a higher risk for males, overweight individuals, smokers, and those leading sedentary lifestyles. The consequences of untreated sle...2023-05-2227 min
The Matt Walker Podcast#45 - Sleep and Kids Pt.3Today Matt’s discussion with Dr. Craig Canapari continues, delving into the major changes in sleep that a child will go through from the ages of one to ten. This includes how regularity and appropriate sleep opportunities are important for getting good sleep, and potential medical issues that can arise from not getting enough sleep, such as snoring and restless leg disorder. They also discuss when during child development it can be wise to reduce napping and switch to monophasic (single nighttime) sleep bouts, and expectations around the transition from a crib to a bed...2023-04-1023 min
The Matt Walker Podcast#44 - Sleep and Kids Pt.2Today Matt’s discussion with Dr. Craig Canapari continues, as they delve into the science behind sleep training. Together they cover what it is and when it may be an appropriate technique. Dr. Craig Canipari provides an overview of the different methods of sleep training - ranging from simple bedtime routines, to extinction (also known as cry it out) - as well as some of the historical context behind the technique, and also the controversies and alternatives. It is such a personal choice, and different people feel comfortable with different methods. Dr. Canipari also disc...2023-03-2727 min
The Matt Walker Podcast#42 - Sleep and Exercise Pt. 4On today’s episode, Matt goes beyond the if and the what type of exercise to discuss the when. Which is to say, does the timing of exercise matter when it comes to sleep improvements? Based on his experience working on insomnia, Matt would previously have recommended avoiding mid-to-late evening exercise as the resulting rise in core temperature could harm your chances for good sleep. However, it’s since been discovered that the evidence is quite the contrary, mostly allowing us to abandon the myth of even...2023-02-2721 min
The Matt Walker Podcast# 41 - Sleep and Exercise Pt. 3Today, Matt focuses on how the type, intensity, and duration of exercise affect its impact on sleep. A study of middle-aged adults split its active group into three subgroups: moderate-intensity aerobic exercise, high-intensity aerobic exercise, and moderate-to-intense weight/resistance training. The groups performing aerobic exercise got more beneficial sleep effects, while surprisingly, the greatest improvement was in the moderate rather than the high-intensity group. These findings replicate those from the National Sleep Survey, indicating a Goldilocks syndrome in finding just the right level of exercise to benefit sleep.Regarding types of exercise, studies show...2023-02-1326 min
The Matt Walker Podcast# 40 - Sleep and Exercise Pt. 2This week, Matt goes deeper into the relationship between sleep and exercise. More specifically, does daytime exercise change the stages and types of sleep? Deep sleep is critical for various functions, so anything that can increase it is desirable. Older adults have an inherently difficult time generating deep non-REM sleep; however, a study showed that the amount can shoot up by 40% following a day with modest exercise. Moreover, it indicated that participants’ cognitive functioning was significantly sharper following that night of exercise-enhanced deep sleep.Exercise in healthy young adults also stimulates a lush increase in...2023-01-3022 min
The Matt Walker Podcast#36: Sleep and Memory - Part 2Previously, we learned sleep is necessary before learning to prepare the brain to learn effectively. But sleep is also needed after learning to cement new information in your brain. This discovery happened in 1924 when two German researchers pitted sleep and wake against each other to see which would win out in memory-savings benefit. Their findings suggested that time spent awake can be hazardous to new memories while time spent asleep has fixating benefits.Researchers have also put REM sleep head-to-head with non-REM to see which is more effective at saving...2022-12-0517 min
The Matt Walker Podcast# 35: Sleep and Memory - Part 1It is a fundamental truth that sleep is far more than the absence of wakefulness. It is an incredibly active state, demonstrated by the fact that numerous functions of the brain and body are restored by and depend on sufficient sleep. One of the most impressive and best-understood of these is sleep’s beneficial role in boosting learning and memory abilities. Sleep is necessary both before and after learning and it intelligently associates and interconnects new memories together, offering the ability for creativity and ingenuity.The first of these benefits starts while we’re awak...2022-11-2117 min
The Matt Walker Podcast#33: Sleep and Sex – Part 1A few years ago, a survey by the Sleep Council in England found that 1 in 4 people in a couple would get up during the night and go to another room to get a good night’s sleep. Following that, a report by the National Sleep Foundation in America demonstrated that almost the same number (25%) of couples admitted to sleeping in separate bedrooms. In fact, a more recent anonymous survey found that 30%-40% of couples sleep in different beds. Part of the societal stigma (and anxiety for individuals couples) surrounding a “sleep divorce” is the incorre...2022-10-2413 min
The Matt Walker Podcast# 31: Insomnia - Part 6Very understandably, many insomnia patients try to self-medicate their condition with varied “sleep aids”. The tragedy us that most of them not only fail to help but actually make insomnia worse. Most common among these is alcohol, which hurts your sleep in at least three different ways: 1) it sedates your brain, rather than generating naturalistic sleep 2) it increases the frequency of nighttime awakenings and makes it harder to fall back to sleep, and 3) it inhibits REM sleep.THC also inhibits REM sleep, and users can develop a dependency on and toler...2022-09-2621 min
The Matt Walker Podcast# 30: Insomnia - Part 5Some of the first neurological-related discoveries about insomnia were made by placing healthy sleepers or patients with insomnia inside brain scanners, and measuring changes in the activity in different parts of the brain as they tried to fall asleep. In the good sleepers, three main regions of the brain started to shut down at sleep: 1) emotion-related regions, 2) basic alertness-generating regions, and 3) the sensory awareness gate of the brain.There were also changes in the functional connectivity of large-scale networks in the brain. In patients with insomnia, the functional connectivity between these networks changes differently...2022-09-1219 min
The Matt Walker Podcast#27: Insomnia - Part 2There is no quick test that can determine insomnia. Instead, the diagnosis of clinical insomnia disorder is based on a set of clinical assessment and interviews. These center on three core features: 1) difficulties falling asleep, 2) difficulty staying asleep, or 3) waking up and not feeling refreshed by your sleep. Furthermore, to receive the diagnosis, you often have to be experiencing these things at least three nights per week; and having these issues for three straight months.One meta-analysis looked at over twenty studies of people with insomnia or healthy sleep. It found far fewer differences i...2022-08-0116 min
The Matt Walker Podcast#26: Insomnia - Part 1Today’s episode is the first in a 7-part series on insomnia. Matt starts with a calming reality—insomnia isn’t a single bad night or a string of bad nights of sleep. In the US, epidemiological studies have suggested that insomnia disorder is as prevalent as the obesity epidemic: around 10-15% of the population suffer from clinical-grade insomnia, making it the most common sleep disorder. Indeed, one out of every two people will experience insomnia during their lifetime. It is therefore very likely that you or someone close to you is suffering from insomnia.But...2022-07-1820 min
The Matt Walker Podcast#25: Optimising Your SleepToday’s episode focuses on optimising your sleep. It’s designed for people who don’t have clinical insomnia but would like to fine-tune their sleep. Matt goes over five conventional tips, and five unconventional tips that may be new to you. The first tip is regularity—going to bed and waking up at the same time every day. Your brain has its own master 24-hour clock, the suprachiasmatic nucleus, which expects regularity. Second is temperature—your brain and body need to drop their temperature for you to fall and stay asleep...2022-07-0420 min
The Matt Walker Podcast#23: Dreams – Part 6In this episode, Matt goes deeper into his exploration of lucid dreaming. He tells us all about studies demonstrating that lucid dreamers can wake from dream sleep on command, demonstrating control over intention in their dreams, and even bring themselves to orgasm in dream sleep!Matt tells us about two leading methods for developing the skill of lucid dreaming. The first is Mnemonic Induction of Lucid Dreams, which involves the creation of a conscious, deliberate intention to remember that one is dreaming. For example, repeating a certain phrase each night before sleep. The second i...2022-06-0616 min
The Matt Walker Podcast#22: Dreams - Part 5In part five of his series on dreams, Matt discusses what lucid dreaming is and how it was scientifically proven to be real.We define lucid dreaming as the moment when an individual becomes aware they are dreaming. Historically, the concept of lucid dreaming was considered a scientific scam. First, to claim that people can gain conscious control over a normally unconscious process injects a heavy dose of ludicrous into the already preposterous experience we call dreaming. Second, how could any scientist objectively prove a subjective claim, especially when the individual is asleep when...2022-05-2313 min
The Matt Walker Podcast#21: Dreams - Part 4Today’s episode focuses on a second but very different function of dreaming: the ingenious processing and interconnection of memories that inspires creativity and even problem-solving ability.Matt describes how we can think of REM sleep dreaming as a form of informational alchemy, in which we build new connections. As a consequence, we wake the next morning with a mind-wide web of associations capable of divining solutions to previously impenetrable problems.A great illustration of dream-inspired creativity is the chemist Dmitri Mendeleev, who had been trying for years to solve ar...2022-05-0915 min
The Matt Walker Podcast#20: Dreams - Part 3Matt’s back with part three of his series on the science of dreaming! In this episode, he discusses how he and other scientists have discovered that dreams are not simply an unintended by-product of REM sleep. Instead, dreams provide at least two essential benefits for human beings.The first of these functions involves nursing our emotional and mental health and is the focus of this episode. Matt helps us understand that what makes a memory emotional is that, at the time of the experience, we release a visceral, emotional reaction. This wraps itself aro...2022-04-2513 min
The Matt Walker Podcast#19: Dreams - Part 2In the second episode of this series about REM sleep dreaming, Matt explores what the science has to say not only about how we dream at the brain level, but what it is that we dream about. Traditionally, civilizations such as those in ancient Egypt, believed that dreams were a form of divine intervention--a message from the heavens. Thereafter, Matt discusses Sigmund Freud, who introduced the notion of dreams originating from within the brain, not the heavens, and thus could be considered a science of t...2022-04-1116 min
The Matt Walker Podcast#18: Dreams - Part 1This week’s episode is the first in a new multi-part series all about dreams! Today, Matt focuses on the question of how your brain generates these things called dreams.Matt starts with an unexpected statement: last night, when you were dreaming, you became psychotic. 5 things happen when you dream that justify his diagnosis: 1) you see things that aren’t there, 2) you believe things that could not be true, 3) you become confused about time, place, and person, 4) you have wildly fluctuating emotions, and 5) you wake up in the morning and forge...2022-03-2815 min
The Matt Walker Podcast#17: Sleep is Bloody Remarkable #1Matt has a special announcement this week: a new recurring type of episode called, ‘Sleep is Bloody Remarkable’. This series of episodes will share fascinating facts about sleep that will blow your mind! In the premier episode, Matt focuses on something truly (bloody) remarkable: half-brain sleep, or unihemispheric sleep. Unihemispheric sleep is the phenomenon of when one hemisphere of the brain is awake, while the other sleeps. Matt goes on to discuss how the two sides of the brain rotate their sleep roles, such that after a set period of time, the side that got to underg...2022-03-1413 min
The Matt Walker Podcast#16: Sleep & Weight Gain – Part 2Matt returns with Part 2 of his series on sleep and weight gain. This time around, he teaches us how a lack of sleep not only makes you eat more food, but changes what types of food you want to eat, and eat to excess.First, Matt describes how underslept individuals that are limited to 4-5 hours of sleep for several nights will experience a 33% increase in the desire to eat obesogenic, sugary treats. In addition, they will suffer a 30% increase in craving for heavy-hitting carbohydrates, like pasta and pizza, and a 45% increased desire for...2022-02-2810 min
The Matt Walker Podcast#15: Sleep & Weight Gain – Part 1Matt kicks off a two-part series all about sleep, eating, and weight gain. He starts by introducing two appetite-regulating hormones: leptin and ghrelin. Matt explains how leptin sends a signal of fullness, to your brain. When leptin levels are high, your appetite is reduced, and you feel satisfied by the food you eat. Ghrelin does the exact opposite. It revs up your hunger, so when your ghrelin levels are high, you don’t feel satisfied by the food you ate, so you want to eat more.Matt tells us that when you’re no...2022-02-1412 min
The Matt Walker Podcast#14: Temperature – Part 2In the previous episode, Matt described the role of temperature in helping us fall asleep. In this episode, Matt teaches us all about the role of temperature in helping us stay asleep across the night, and then more effectively wake up the following morning.First, Matt takes us back to the body temperature suit experiments that were able to warm or cool different parts of the body. Matt explains that, using this same method, when you continue to cool the body throughout the first and middle parts of the night, enhance the ability of...2022-01-3110 min
The Matt Walker Podcast#13: Temperature - Part 1In today's episode, Matt reveals how 1) your own temperature and, even more precisely, 2) the temperature of different parts of you, as well as 3) the temperature of your bedroom, can change how well or how poorly you sleep at night.Matt describes the basic physiology of how your brain and body needed to drop their core temperature by about 1 degree Celsius, or about 2 to 3 degrees Fahrenheit, for a person to fall and stay asleep across the night. This is the reason why we will always find it easier to fall asleep in a room that's...2022-01-1709 min
The Matt Walker Podcast#12: MelatoninIn today's episode, Matt takes us on a deep dive into melatonin. He covers four main topics: 1) what is melatonin? 2) how does melatonin work? 3) what does melatonin do, and *not* do, for sleep? 4) how can we think about melatonin supplementation?First, Matt describes that melatonin is a naturally occurring hormone released by the brain. He gleefully notes that melatonin is often called, “the vampire hormone” as it comes out at night. In doing so, it signals that it is nighttime, which in turn helps schedule sleep.Second, Matt explains that, during the day, light enters your...2022-01-0309 min
The Matt Walker Podcast#11: Sleep & Caffeine – Part 2In this week’s episode, Matt continues his discussion of sleep and caffeine. Here, we learn about the paradox of coffee, one in which coffee provides health benefits, despite its negative impact on sleep. Before addressing that, however, Matt speaks about one last sleep consequence of caffeine: regardless of your sensitivity to caffeine, it can still disrupt the quantity and electric quality of your deep non-REM sleep. This can lead to a cycle of caffeine dependency 1) you drink more coffee the next morning to compensate for your poor-quality, unrestorative sleep the night before, which th...2021-12-2010 min
The Matt Walker Podcast#10: Sleep & Caffeine – Part 1In today's episode, Matt unpacks the world of coffee, and caffeine in the first of a two-part series on caffeine. Matt describes the numerous health benefits associated with coffee, the fact that Matt has even changed his tune a little and advocates a morning cup for some. Matt may not have anything to do with caffeine itself, with more details on that in part 2. In part 1, Matt then takes a deep dive into the different ways in which caffeine negatively impacts your sleep, some of which you may be less familiar with.The first...2021-12-0611 min
The Matt Walker Podcast#09: Sleep & Alcohol - Part 2On last week’s episode, we learned about the three main ways alcohol can harm our sleep: 1) alcohol results in sedation rather than naturalistic sleep, 2) alcohol causes sleep fragmentation, and 3) alcohol impairs REM sleep. Today, Matt dives into each of these negative impacts, explaining exactly how and why alcohol disrupts our sleep in these specific ways.First, alcohol is a class of chemicals called “the sedatives,” and sedation is not natural sleep. Healthy sleep is a very active, highly coordinated event within the brain, unlike sedation. As a resul...2021-11-2208 min
The Matt Walker Podcast#08: Sleep & Alcohol - Part 1Although some people may believe that a drink or two in the evening will help them sleep better, today’s episode shows us that alcohol harms our sleep in several different ways. In the first of two episodes on sleep and alcohol, Matt talks about alcohol as a chemical, and the main ways it negatively affects our sleep.Alcohol has a sedative effect that switches off brain cell firing as we sleep. Alcohol also fragments our sleep, making it less restorative, and blocks REM sleep, which is critical for numerous aspects of he...2021-11-0811 min
The Matt Walker Podcast#07: NapsAs the great Roman poet, Ovid, once said, “There is more refreshment and stimulation in a nap, even of the briefest, than all the alcohol ever distilled.” But are naps always a good thing? Are we even designed to nap? And if you do nap, when should you do it, and for how long? Today Matt explores the benefits and pitfalls of napping, how napping may fall in line with our pre-programmed sleep patterns as humans (a natural drop in alertness between 1 and 4pm each day), and what it means if you find yourself wakin...2021-10-2510 min
The Matt Walker Podcast#06: Chronotype: Part 3In the final episode of our three-part series about chronotypes, Matt examines the question of whether your chronotype is truly fixed, or if you can change an evening type to a morning type (though you will hear that Matt’s preference is for society to change, not the individual). Matt reviews a fascinating study by an Australian-lead research team that tried to turn night owls into morning larks. Participants had to follow a series of strict rules over the course of a three-week study. This included things such as: setting an alarm to wake up two to thre...2021-10-1107 min
The Matt Walker Podcast#05: Chronotype: Part 2In the second episode of our three-part series on chronotypes, Matt speaks about what happens when you do not sleep in harmony with your natural chronotype. Unlike morning larks, night owls simply cannot fall asleep easily early at night, which leads to the first and most obvious consequence of not sleeping in line with your chronotype—you don’t sleep as much.Matt explains that morning types sleep over 7-hours per night on average, while evening types can only manage 6.6-hours of sleep per night. Matt also notes the upshot, which is a chronic “sleep debt”, one that accr...2021-09-2710 min
The Matt Walker Podcast#03: Circadian Rhythms#03 Circadian RhythmsContinuing on from last week’s episode about sleep pressure, today, Matt Walker dives into the second half of the sleep-wake story, circadian rhythm. Matt explains that your circadian rhythm, or your 24-hour internal clock, begins drumming out its loud activating beat just before you wake in the morning and gets louder throughout the day, peaking in the early afternoon and hitting its lowest point in the middle of your sleep phase overnight. Matt describes how circadian rhythm and sleep pressure work independently of one another, yet coincide with a be...2021-08-2611 min
The Matt Walker Podcast#02: Sleep PressureEpisode 02: Sleep PressureWelcome back to the Matt Walker podcast. Today’s episode looks at the story of sleep pressure - how it works, how you can try to block it or fool it, and why you feel so good after a night of full, peaceful sleep. Matt explains that from the moment you wake up, a chemical called adenosine begins to build up in your body. The longer you’re awake, the more adenosine will build up and the sleepier you will feel. This is called sleep pressure. Once adenosine concentrations peak, usuall...2021-08-1608 min
The Matt Walker PodcastTrailer & Welcome!The Matt Walker Podcast is all about sleep, the brain, and the body · Matt is Professor of Neuroscience at the University of California, Berkeley · He is the author of the book, Why We Sleep, and has given a few TED talks · Matt is an awkward British nerd who adores science and the communication of science to the public. 2021-07-2603 min
An Idiots Guide to EntertainmentMulan (2020) | ReviewAn Idiot's Guide to Entertainment host Matt Walker gives his thoughts on the new Mulan live action remake to be released on Disney+.2020-09-0607 min