The World’s No.1 Sleep Expert: The 6 Sleep Hacks You NEED! Matthew Walker
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- Опубліковано 25 кві 2024
- Dr Matthew Walker is a professor of neuroscience and psychology at the University of California, Berkeley. He is a public intellectual focused on the subject of sleep. As an academic, Walker has focused on the impact of sleep on human health.
Topics:
0:00 Intro
02:25 Why is your work so important?
05:15 Work and research life
10:07 Why do we sleep?
18:14 Chronotypes/sleep deprivation
24:42 Will sleep get worse as we go on through life and society as we know it?
30:44 How many of us are getting the right amount of sleep?
34:43 Redesigning society to get better sleep
48:57 Napping
56:16 Caffeine
01:09:51 Ads
01:10:51 Sleep medication
01:14:02 CBT for sleep
01:16:16 What to do when you're struggling with sleep
01:19:23 Listening to something before bed
01:26:06 Can you make up for lost sleep on the weekend?
01:30:47 Sleep deprivation consequences
01:37:45 Actionable things to improve your sleep
01:42:06 Being on my phone before sleep
01:47:18 Sleep & weight lose
01:54:53 Dreams
01:59:25 The last guest’s question
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Thanks you all for watching! If you like these expert episodes please vote by hitting the like button on the video!! Helps us gauge what you guys like :) thanks - Steven x
We have your back 💪🏻
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Great Job Steven, will do. Will check this one out tonight
As a Lifestyle Medicine Physician - who has also personally suffered with sleep disturbance from long-term hospitalisation and injury ( hospitals are the worst for health - that is a presentation in itself !). The importance of good sleep practices cannot be overemphasized - it is linked with every aspect of health, well-being and balance - thank you.😊
Air b and b's are a terrible thing for this country, so its kind of counter intuitive promoting sleep and then promoting capitalism. Hypocrite warning.
1. regularity - go to bed at the same time and wake up at the same time
2. darkness - in the last hour before bed dim down the lights around the house
3. temperature - 65-68°F
4. walk it out - don't lie in bed too long if you can't sleep
5. limit your caffeine
6. limit your alcohol
I appreciate you
Thanks❤️❤️
Thank u! I needed this info quickly, and your post helped!
Nice, thanks ❤
Love u Lotz, God bless !
Can we acknowledge for a second that Mr. Walker's voice itself is a cure ✨️
I was thinking that!! His voice is so super soothing.
Yes, indeed! He should make sleep tapes!😊
it's good for sleeping too. Also the smirks and laughs are very mischievous :))
I was thinking the same 😊
the way he talks is also so sophisticated
I am a very light sleeper and my husband moves a lot and snores, so we tried the “sleep divorce” and it’s been amazing:) We both sleep so much better and I’m not cranky and resentful for lack of sleep. We snuggle for a bit and then go to sleep in separate bedrooms. We are fortunate to have to space to do that. I know not everyone has that.
We do find people think we’re odd though. But who cares, it works for us!
Sometimes my girlfriend and I sleep in separate beds and it’s the best. She also works overnight so we probably share a bed about twice a week. I sleep so much better and have way more space. It really shouldn’t be seen as a weird thing
I'm 70. Most of our friends sleep apart because of snoring or tossing and turning.
Such a lovely, humble, well spoken, intelligent guest speaker. Thank you Dr. Matthew Walker and the Diary of a CEO crew!
You're so welcome! Team DOAC 🙏
@@TheDiaryOfACEOare you paying for fake comments? Anyone commenting with user handle starting user-xk..... is always a bot or guy in an Indian call centre/comment centre
@@aldozilli1293Same thought, incredibly sus
Immediately after he said “sleep is the single most effective… “ I thought should I watch this or sleep ?
Lol 😅😅😅😅
Kkkkk
Sleep.. 💤 💤💤💤💤💤💤💤💤💤💤💤 you don’t need to watch.. lol😅
U r funny😂
😂😂😂
This guy is an excellent interviewer. He actually lets people talk without interrupting.
no time constraint to interrupt like TV which is better for all of us.
That's great to hear, i just listened to the Huberman and Walker podcast and there were a lot of interruptions. Looking forward to hearing Walker speak more without interruptions.
Yep just the constant stream of ads that popped up every 5 minutes interrupted the flow 😊
Yes! And had the best questions. He clearly always has read the person’s book, has done major planning in advance.
Maybe that a,hole Pearce Morgan could learn from him.
Years of sleeping medication, sleep studies, and doctor visits and ive learned more today with this pod cast. Thank you
I can support his claims of being an early/late riser. I majored in neuroscience. My tutor was doing her Phd on that very topic. It's genetic, we're locked in. Choose a partner who is the same. Period.
Stop worrying about getting sleep. Almost no human lives without sleep. You will collapse, eventually.
Most of us are simply not physically exhausted.
Also, as we age the sleep requirement changes with age.
@theflaca I used to be a late sleeper, now I'm fortune if I get 6.5 hours of sleep. When I was a caregiver, I'd want to stay in bed to sleep. I'm retired now & automatically get up around 4 or 4:30 am:-(((
Most doctors just prescribe medications. They don't educate. We have to be advocates for ourselves and ask intelligent questions, expecting answers.
He is amazing isn't he!!? If you learned lots from this one, you should listen to his one with Rich Roll. So much different info. This guy is a true fountain of knowledge!
So did he say how to get sleep cause I'm an hour in & I've head nothing about how you get to sleep
I could not afford the Joiner’s fee, but here it’s my appreciation for the valuable content you bring to your channel. I’m a fan!
Well you saved yourself money and time.
@@tommac21it seems you are going through something by your numerous negative replies you’ve left to people’s positive comments. i hope you find healing and reflection
@@tommac21bros purpose is to spread hatred
bro, the people you are interviewing and the subjects you're covering are really hitting the spot. you know what is on our minds and what is important
There is public health campaign on the British motor ways in relation to tiredness. Not the same, but av a connection.
Kate Bremen Same reason why ‘noise insulation’ in housing should be monitored (like Energy efficiency is).UK Government had chance to pass a drive on this, years ago BUT they chose to shelve the issue. I was struggling with sleep due to neighbours in a flat at the time.
This is so TRUE❗️
I have uploaded a very powerful meditation guided by Abraham Hicks, it helps me every morning and the results are just amazing... I added some stunning ocean views as well. U can find it on my page. Enjoy🥰
@@vivtodd2473 ❤
As a mother to a 2 year old and a baby on the way, I can’t describe how awful it’s been not being able to sleep the amount I need to function. And it was really interesting to hear about the correlation between suicide and sleep, because when I was at my worst sleep deprivation between newborn and 6 months of life with my first, she would wake every 45 mins through the night, every night, I fantasised about suicide daily because I felt that sick that I used to think maybe if I was dead I’d be allowed to sleep and the torture would stop. I had terrible PPD and PPA, which just vanished within days as soon as I started getting some adequate sleep again. It’s truly horrific what parents go through and I think as a society here in the west (speaking as someone in the UK) a lot of us have no village anymore, and it’s hugely detrimental to our health as new parents, and society isn’t set up to help each other anymore with this as we all live so far from our families and extended families. I see a huge difference with cousins who are still living in Cyprus and have extended family around, because everyone helps with the babies and mum and dad get some rest and are much better functioning humans because of it.
Another topic that needs to be explored in huge detail. It literally derails you. The most important figure in this new humans life. For years I wanted to get into Antenatal Health for this reason and for many more. The whole spectrum of issues related to caring for new humans needs more exploring more understanding. At the core women need more support. Your right our modern society is not designed to support women through some of the most stressful years of life. It’s no wonder people are having less, the emotional toll of an under-supported family unit results in generations of traumatised individuals, sick individuals. So we know those first 7 years are vital. Let’s design a government intervention family support system that works with mothers and their kids in those early years. Let’s set it up that Women are liaising with each other. Encouraging more community more support. Let’s bring back the village.
You nave my heartfelt empathy. I went through a similar experience with my only child, as a single mother, living alone and entirely on my own. It was a painful awakening to just how out of balance modern societies are. I pray you are creating a plan to have more solutions in place for the arrival of your next baby. You and your family need, and deserve, a better experience for this next post-birth and infancy phase. Blessings to you❣🙏💞
Yes!!
How awful for all of you! I agree something needs to be done, especially for working parents.
@@Truthseekingdivinefemale There definitely needs to be more support for all, and I'm especially concerned by the lack of community support for (especially undiagnosed) disabled children and (undiagnosed) disabled people who want to be parents. My childhood was profoundly awful for having a lack of correct support (I'm autistic, ADHD and mildly dyslexic but being a woman who is extra sensitive and technically intelligent [none of the conditions affect intelligence contrary to public perception] my disabilities were not fully obvious to people or diagnosed correctly at the time) at the moment raising neurodiverse children is incredibly demanding because the correct support doesn't exist (having been previously built on the idea you can 'fix' a neurotype by demanding a disabled person with different needs ignores their needs and puts additional efforts into seeming less disabled).
My disabilities stop me from ever wanting children (especially the whole anything touching my skin hurts/I have a blood phobia too, so I don't feel like splitting body parts open to allow out other humans thanks, part) but there are many neurodiverse people who would make incredible parents who want kids or don't realise they are disabled until they have kids. It's a form of eugenics to deem disabled people as unworthy parents and disabled children as unworthy of existing. That's where a community is extra necessary for providing the necessary support and helping all members of society thrive.
How humble “I’m just a PHD”. Very humble .❤❤❤
My inability to sleep is finally catching up to me at 43. I cant get to much but now I really feel it when I get to little. Just two years ago i was only getting maybe 4 hours a day. My blood pressure was up. My stress was up. While i still struggle im taking it seriously. My sig. Other will state his biggest challenge with our relationship is my sleep struggles and the impact on him. Which i hate. Yet he insists to still sleep with me. I hope he also knows how hard im trying to improve for both of us.
I can understand how the imact is tied to suicide. While i have never felt that way. I have had 3 - 4 days stretched of severe insomnia. You feel like you are beung tortured. Its just a nightmare
Steven's ability to ask the right question and let the guest freely express their thoughts without interruption is so underrated.
He’s such a good listener! 🙌
Exactly that’s why it’s hard for me to watch joe Rogan because he always wants to interrupt every damn time
I have uploaded a very powerful meditation guided by Abraham Hicks, it helps me every morning and the results are just amazing... I added some stunning ocean views as well. U can find it on my page. Enjoy🥰
No I don't feel he is asking the most important question about sleep.
I don't think it's underrated at all. It's accurately rated as very compelling, hence why he can attract high calibre guests and retain a large audience over a variety of subject matter.
My mom, who sometimes said, "I love to sleep," always supported and encouraged my need for sleep. She encouraged me to remember my dreams and talk about them. I'll always be grateful for that.
She's a good woman 🙂
Dr. Walker is a humble treasure. So good to see someone so well aligned with his discipline and passionately well informed. Very good interview!
Who else is watching this while they should be sleeping?
Wide awake at 2 A.M. And I'll still be awake after watching this.
1:14am here lol
3am and watching
@@Moteo171:30 lmaoo
2.43. Fell asleep listening, woke up several hours later, listening again so I can sleep well. lol
Walker is an incredible communicator. So interesting and such clarity of thinking. He makes so many valid points. Governments should consider sleep an important part of a society's health status.
I am bipolar and sleep is crucial for me to stay out of the hospital.
Kate Brennan. I have been writing to my State Senator for the past four years about this. I have done some research and conversations at the public library near my job. Most parents agree that it's important to teach their children to sleep enough hours per night and have a nap sometime in the afternoon. Like a power nap per se.
Perhaps, if the men and women in government made it a *must* or a *law* that children and teenagers who attend classes need to have at least thirty or forty minutes naps. It will help them, as Matthew Walter says, it will help the people remember most facts.
But the discipline of sleep, exercise, etc should always start at home. I have seen the impact of power naps on my oldest niece; her grades went from Ds to Bs. I guess depends on each person's physiology. But it is a start.
Governments care about society’s health status?
Crystal, I agree with you. I think, also, that most behavior and anger issues with students is because they’re sleepy!
@Kay Hathaway
Thank you. I have three nieces, two of them are teenagers, 14, and 12, and the youngest is 9. Mihaela, who is 12, I gave her and Millie 9, a nap time between homework assignments. They are always acting happy, goofy. The oldest, Isa, is always grumpy. Lol!
So, in other words, I agree with you. Sometimes, lack of sleep or naps makes teens uneasy and lash out. She won't listen to me much! 😅 😅
This guy is so genius and smart. You can clearly see and hear how passionate he is about what he‘s doing. Steven is also a great interviewer. He lets the guests talk without interrupting them. As a German, it was very pleasant to listen to. Thank you both so much for your work !
Do Germans get particularly annoyed with interruption?
@@christ9359 no.but Gernan podcast and tv show hosts keep doing it , so it's soothing to see it can be done differently 😁
Exactly how. Because this does nothing. No one can show you how to sleep. If so I would have been getting more then 4 for the last 40 years
@@tommac21What do you mean by nobody is able to show you how to sleep?
@@christ9359are you asking a serious question? Do you need to be German to hate interrupting, wow...
Is it a coincidence Dr. Walker has such a soothing, calming voice that I would like to listen to when I struggle to sleep? His ability to explain such a complex topic with clarity is immense. Great episode.
Ikr... It took me 2 days to listen to this podcast because I kept nodding off.
I'm actually watching this because I can't sleep.. but now I'm sleepy it's so magical 🫣😅 and your right his voice doesn't come out as harsh and just mild he even explained the topic well I wonder why I'm sleepy now 😂
yes, I fell asleep while listening to him. His voice is truly relaxing...
Thank you so much to both of you. Loved all the information in this conversation
I find Dr Walker's voice and material very intriguing.
I worked nights for 16 years and slept very badly in the day time, I felt permanently jet lagged and eventually crashed my car by falling asleep at the wheel and also slept through a fire alarm whilst at work and took it as my que to leave and address my work/life/sleep balance, I hate to think how much I knocked off my life during those years. I now work days and often half days which is lovely and far more fitting for a person who is nearly 60 years old
It's called a graveyard shift for a reason!
Man. Sleeping at work? Unremarkable. Now sleeping through a FIRE ALARM while on the job? Legendary!
This is by far the best lecture I have ever had. It's fascinating how he can simplify complex scientific concepts. His eloquence is out of this world. I also admire the interviewing skills of the host. I like how his questions are so relatable. Thank you both for such an informative interview.
It's a shame it doesn't work.l The only time I almost fell asleep was listening to this nonsense
@@tommac21😂 you’re mean
@@tommac21you’ll pay the price soon
@@tommac21😂😂
Ironically, I came across this podcast while not being able to sleep!
This sleep researcher(scientist) has explained the nuances and science of sleep in a most appreciated layman’s language His direct and reasonable explanation of all things sleep related had me hanging on his every word and best of all left me with a deep impact of not only the understanding of sleep, but also it’s importance.
The worth of how you allow your guests to speak without interruption and respectfully ask your questions at appropriate intervals does not go unnoticed. 👍🏻
"No one wants to be the healthiest guy in the graveyard."
I love it...
Interesting TRUTHS Choices and Shareable SECRETS
A healthy lifestyle equates to a better lifestyle it's not about when you're dead
this is one of the best podcasts. he's not even interrupting his guests he just lets them share their knowledge
EXACTLY!
YES. The exact opposite of Piers Morgan
I quit caffeine for good 8 months ago. I feel better. My sleep has improved massively - feel more refreshed and the pain which I used to experience in my body whilst waking up has completely gone! Now I realise that the pain was caused by bad quality sleep.
Great idea, I think I'll switch to decaf as I do love the taste but it's really ruining my sleep
Dr Walker talks so perfectly. no stutters, ums, etc
0:00: 💤 Sleep is essential for overall health and well-being, with numerous physiological benefits.
14:48: 🌙 Sleep is essential and non-negotiable for humans, and the mismatch in chronotypes can impact sleep in relationships.
28:33: :sleeping: Society and the modern world have conspired to decrease and diminish sleep, causing a lack of sleep epidemic with detrimental effects on health and productivity.
43:31: 💤 Napping can increase productivity and alertness, but lack of sleep can have negative effects on employees and businesses.
57:43: 🌙 Caffeine has a half-life of 5-6 hours, blocking adenosine receptors and causing a crash, anxiety, and reduced deep sleep.
1:12:03: 😴 Sleeping pills are not recommended as the first line of treatment for insomnia, instead cognitive behavioral therapy for insomnia (CBTI) is recommended.
1:29:23: 💤 Insufficient sleep can have short-term consequences like drowsy driving and long-term consequences like increased risk of Alzheimer's disease.
1:47:38: 💤 Sleep deprivation affects appetite-regulating hormones, leading to increased eating and cravings for unhealthy foods.
1:42:09: 🌙 Sleep deprivation has numerous negative effects on the brain and body, including increased appetite, weight gain, and loss of muscle mass. Dreaming during REM sleep enhances creativity and provides emotional healing.
Recap by Tammy AI with useful timestamps
Most excellent summary.
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Thanks 😊
Mahalo, Thank you
Does he mention Tea vs Coffee at all ?
As a truck driver I can confirm a 15 minute nap for my first 15 minute break makes me feel amazing.
Napping has been so important to me in my life. 30 min nap before a workout if working out later in the day. When I was working (now retired) and raising 4 kids a 30 min nap right after work made me a better parent the rest of the evening for my kids.
This was a great chat. I spent 7 years of my life binge drinking only at night, in order to shut my mind off and sleep. It was a 4-5 hour thing every single night, that began at a specific time (7pm) and I was drinking close to 2 bottles of wine and also taking sleeping tablets- that is how bad my insomnia was. I never drank in the daytime, or with other people because I was treating it as a tool to sleep, not for enjoyment. I woke up one morning and felt so ill, I could feel my body was not able to handle it anymore- that day I quit drinking completely and I’ll be sober one year in September. Guess what happened…I started sleeping like a baby. I was no longer having these wake ups in the night where I couldn’t sleep for hours. I still do take sleeping pills every night, but because I stopped drinking, I have done a lot of work in other areas in my life in order to return my body back into its natural state, so this habit is definitely on my list of what needs changing.
Beautiful mate, nicely done, God bless all your precious efforts
I was treating it as a tool to sleep..i m an alcoholic, too
Advice, maybe?
when travelling..I m deprived of Wine
Sometimes
Then..I cannot SLEEP
Any advice from you?
I'd love yr REPLY
Why do you take sleep meds... are they natural?
@@les9058 You know, now that I think of it, I think I’ve used different things to intervene and help me sleep. I began taking Benadryl years ago because the prescription stuff made me feel absolutely terrible. I understand now that the coping mechanisms that I was exposed to as a kid play a role in how I deal with things as an adult, and with that realization comes the responsibility to do better…it’s slow going but it’s going.
@@MelaniaGuiti I drink and I know it affects my sleep quality but what really messes with my insomnia etc is drinking different amounts on different days i.e. if I have 2 drinks per night regularly. then one night I have 5 my sleep suffers and wake up feeling lousy - going from 4-5 drinks a night to 2 then I will get the insomnia part. Right now I try to live by the rule "just say no to the first one and saying no to the second one is easy"
The sleeping times between my husband and I got so not bad but it was negatively affecting us that we now sleep in separate bedrooms and it was the greatest thing we've ever done
Glad it's helped. Everyone deserves their own space to fully reset and it's even more healthy for couples. From a young age I latched onto the idea of separate bedrooms being incredibly statistically healthy to lasting relationships and sleep and I couldn't understand why others fully rejected the stats. I've still never had a relationship from choosing not to be in a relationship someone unsuitable and at nearly 30 I can confidently say I would gladly spend the rest of my life single over being a worse human for the sleep deprivation and extreme co-dependency (that is often mistaken for love).
Sometimes that's all it takes. Good for u guys!!
My husband and I had a “sleep divorce” 20 years ago and it saved my life. I’m so grateful for podcasts like this. Our marriage is 48 years strong now and has never been so good.
Been waiting for this podcast for a while now. This guy is a legend, his book 'Why we sleep' has changed my life
I recently flew to AntiAgingBed HQ in Florida and passed out copies of WHY WE SLEEP 💤🧠
Sweet Dreams
Watched him first on ted talk, since the. Never forgot his name. Huge respect, matt walker
Fell asleep last night listening to this guy's voice. He should just release an app with nothing but him talking about sleep. The world's sleep problems would be solved.
😅😅
The more I watch 'Diary of a CEO' videos, the more I see how wrongly we're doing things as humans in society, and how much better the world would be in general if most governments and leaders cared.
Capitalism
I had my first bipolar manic episode when I was 20. I was awake for a week after taking a mescaline tablet. I still cannot sleep unless I take Ambien.
@@blondefox69 oh my. That's terrible.😮
@@Empath79 There is always the dumb ass that blames everything on capitalism.
@@blondefox69 The mescaline wasn't the drug that kept you awake. Mescaline has a half life of 6 hours.
I'm viewing this video because I have such a difficult time sleeping but what caught my attention is how humble this man is, I truly admire this.
Same.
Can we acknowledge for a second that Mr. Walker's voice itself is a cure ️
straight up copying a comment just for likes. how utterly pathetic
one of my favourite episodes. Walker is so eloquent and knowledgeable but equally humble at the same time.
Steven, the BEST thing about your podcasts is that you DO NOT interrupt your guests! It reflects your politeness, respect for your guests and your viewers to hear what your guests are saying, but also your keen interest in the subject matter. We can clearly see that your mind is absorbing all the information. A good listener is a sign of a smart man. Thank you for NOT interrupting!
As someone who right now is struggling with insomnia and anxiety this couldn’t have come at a better time. Having to be up for 5:30am for a 2 hour commute everyday whilst dealing with sleep issues is ruining my life. Stephens podcast provides me so much support and insight into my everyday. Cannot wait to listen to this. Thank you both for helping me ❤
You're not alone... I was thinking the same thing, looking forward to this also
He never discussed 5HTP that’s an amazing aid for sleep and natural helps with anxiety and appetite. It has changed my life.
Check your serotonin and adrenaline levels! Trust me this is what healed me after quiting coffee, quiting this and that and doing everything right with light exposure, meditation etc
The way the modern world has dictated how we live our lives is making life hard. I am not a morning person, and have always struggled to be switched on for work, before 10am. We are not designed to work 8-12 hours in one block.
@@nessytheweightloss How did finding these levels out help? Like what sort of changes did you personally make that helped??
I'm way past "foothills of mid life".. Just began watching podcasts this year ( a little behind the times). Every time I hear a Dr or "just a PhD" poring out their hard earned knowledge I feel grateful and fortunate. Love his passion for his study.
SLEEP is the SWISS ARMY KNIFE of HEALth'
Steven is one of the most humble grateful podcasters on UA-cam. I’m truly grateful for your work, your concern for others and this show. I wish you many blessings, happiness and much success. ❤
The best two hours of lost sleep I've ever had and I've learnt so much and confirmation of a lot of what I already thought I knew
For those of us who cannot sleep, we know why we need sleep.
Yes absolutely, I have struggled my whole life with sleep. Recently however, I got involved with the Zoe Big IF study and it has changed so much without being that hard to do. Its Time Restricted Eating and, because I seem to have naturally gravitated to eating within a 9 hour window, they ask you to try for 10, I have started sleeping better and my mood and energy are way up. Its not even that you feel particularly hungry but, if you start eating at say 9am and finish at 1800, (you can drink water, black coffee or tea outwith the eating window so long as theres no sugar or sweetners in it) it clearly does your digestion a big favour. I think its started me getting into a routine of getting up just before 6am, drinking black coffee until I eat at 9am, you also get a lot done in the early hours, then finish eating by 6pm, you go to bed earlier and, perhaps because the coffee is before 9am and the getting up earlier, you actually end up going to sleep and getting a better sleep much earlier. Its been wonderful, my IBS bloating has improved too. Who knew that changing when you eat can make such profound differences on everything. I would encourage anyone struggling to give it a try. You dont change what you eat or the amount, just the time. I think it sends a clear message to your gut microbes to stop working and let the ones who specialise in cleanup to actually do their work and everything else is knock on effects to that.
@@AnneAndersonFoxiepaws INTERMITTENT FASTING IS WHAT YOU ARE DESCRIBING YOU DO, IT HAS NOTHING TO DO WITH SLEEP , NOTHING AT ALL
Idk if you have tried it but a good meditation video really helped me when i listened while going to bed, it really helps focus the mind on getting to sleep
@@SG0134 Can you recommend good meditation videos or apps? Thanks
@@Maggie-zr2ow extreme hypnosis for success channel on UA-cam 🙂
Aha. So glad to hear that my husband and I made the sensible decision. After sleep deprived nights because we were both restless sleepers we decided on a "sleep divorce" which absolutely prevented a real one. Separate bedrooms saw the return of harmony and a way improved marriage all round. At first we thought we were a bit odd until we were surprised to discover bit by bit that way more of our friends and acquaintances had come to the same solution.
Another brilliant interview.
That is awesome. I am so happy for you both!!!🎉 ❤ please keep working. Don't be another divorce in statistics. Life is better having someone 😊
We enjoy our sleep and each other. Let’s find a better term than “sleep divorce” to make it more appealing. 😊💕
I was fortunate to come across this podcast that I've been searching for a long time which explains the good and the bad about sleep. I am an Asian, age 71yrs old who is an insomnianic. Now, I clearly understood on how to overcome my problems and I'm very thankful to the Author and the resource speaker of the topic who fully explained well. Once again, thank you from the bottom of my heart.❤
My partner and i are a coupla hours off in our sleep schedules and we've slept apart for years. We also enjoy our own rooms, complete with our own space and styles. And it's wonderful. We've had family members look at us eschew, and we really don't give a care. Its the perfekt situation for us.
Wonderful you recognized the need for a 2person solution that accommodated both your needs! Healthy happy well rested partners are Key to any relationship! 🤗
Living as brother and sister. Not my ideal.
Me and my husband sleep in separate rooms too. Both of us wake each other up when we’re in the same bed. It drives me potty. So I suggested separate rooms and we’ve never looked back since. It makes such a difference to our life. Just make sure for those trying it for the first time, is to always make time for your love life. We find it’s improved ours 👍
We are so lucky that Matthew Walker exists on this planet with us at this time. What a smart, articulate teacher he is. Thank you, Matthew! (And his book, WHY WE SLEEP, is one of the best I have ever read. I bought it for so many people after I read it.)
The fact you did that todays a lot to me ♾️
This is such important knowledge. Most of my life, I was grumpy and exhausted, because of lack of good sleep, and it wasn't until I collapsed with stress, that I finally got more than 2-3 hours pr night. Having a partner that snores, and goes to the bathroom several times, can really drive a person out of their mind, so can traffic noise and loud neighbours.
Your partner may have sleep apnea and needs a sleep study 🙏🏼
I used to be a sedative and sleep pill addict with years of problems with insomnia. My body, my mind, my soul was destroyed. It took me more than 12 years for my sleep to come to a normality. I am not drug free, sobriety is my guide, my sleep is the best ever in life. I will never sacrifice sleep for anything else
My mom and dad sleeps separate rooms for a peaceful night ! U are so true
Kings and queens have their own sleeping rooms
What I recently discovered but never knew is keep my eyes closed, no matter how not sleepy I am. Within 40 minutes, I'm asleep. Just don't open your eyes. I had no idea something so simple could work. Also let your mind wander, what shapes u see, etc. The more nonsensical the better. I've struggled my whole life. These are the only things that have worked.
I finished Why We Sleep a few weeks ago, and I loved it; I've been aiming for and getting 8hrs a night ever since. Sleep is so underrated when it comes to overall health. Thank you for having Dr Walker on your show - he's a real educator and deserves to be heard!
Is it ok to use OTC meds to get 8 hours of sleep??
Aim for 6 or 7.5 hours. Rem cycles every 1 and half hours. Study shows aiming for 8 hours your guaranteed to wake up around the 6 hour mark and it throws your sleep off. I like 6 hours as I want to get the most out my life if I could sleep less I would but 6 hours feels perfect I wouldn't rely on sleeping tablets it's a quick fix and will do more damage down the line.
I listen to meditation sleep music find what sounds you feel through tour body trust me works wonders I've 38 been listening to it ever since I lost my mother and father 4 years ago. Without that I would spiral and put me down a horrible ugly path but I'm great I feel great and I get alot out of life now. Ps I didn't have any issues prior to their deaths
I'm grabbing another 2 copies..
Sleep RECOVERY HEALin solutions are available NOW
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@@MariaLopez-mi4ol not according to the science of SLEEP
Sleep Sedation does have side effects...
Optimally 7,8,9 hours of quality 💤👣🧠😍😍😍
@@shaunmacready701... shoot for 7,8,9 of needed sleep 💤🫂🔌👣🧠😴🤎😍😍😍
This podcast is the gift that keeps giving. Always superb audio quality, and a really nice pace to be able to absorb what is being talked about. Thank you!!
This is the best source of information I've seen in a long time.
Matt Walker is a man who has found his purpose in life and I think it's incredibly selfless how he wants to share the thing that he cares about so much and is dedicating his life to the concept of sleep. We should all find the thing that we are most driven by and do the best we can at it, and we should all try and sleep better since sleep is an agent of productivity.
I agree with the sentiment but it's not 'selfless' to follow your heart. When you follow your passions like that it's a joy to learn and share your knowledge with others it's not losing sight of yourself or being self scarfing - it's filling yourself up enough to generously give. We should never seek to get away from ourselves to help others - we should always seek to be in touch with ourselves to help others.
Being self centred has both negative and positive qualities and it's only in getting in touch with what lights us up that we can be a torch to others. (Also we should sleep for our sanity and well being productivity is a nice byproduct which shouldn't be the main goal)
As a child I had a fear of sleeping and then developed OCD which made me stay up all night performing compulsions, when I was able to sleep my OCD and anxiety improved dramatically and now I no longer suffer from it however often when I am sleep deprived I start to to experience intrusive thoughts and anxiety. What he said about sleep and mental health being very closely linked is so true
Sorry to hear that. Must be so afraid for a child to have fear of sleep.💓
As a child, i had this particular kind of involuntary visualization as I was falling asleep that was utterly terrifying, and made me afraid to go to sleep. I learned as an adult that this was the result of the neural network growing in some regions, being pared away in others, and some small percentage of the population suffers these terrors upon drowning off in childhood. None of my 4 siblings had them . My husband was the first person I ever met who also had suffered them. To this day we are the only two people I personally know who had them. I would not wish it on anyone, I already had a pretty traumatic childhood going on! I cannot express how grateful I was to finally outgrow it. Interestingly, I developed a coping mechanism back then to help me, which Dr Walker describes: the visualization of something in GREAT detail. I would turn on my sisters click radio to the classical station and visualize the music as garments: what color, what fabric, what sleeves, what skirt, where ribbons or buttons, etc. Music has always evoked images for me, so even as a 7-10 year old while this was happening, I could use the image the music brought to mind to distract my brain from the fear of the terrors. Interesting to hear him talk about this method here.
Dr. Matthew Walker is such a gentlemen and kind soul. It is always a pleasure to hear what he has to say as it is helps us and in turn gives us pleasure also when we see how his inner joy when he share his findings.
He’s an excellent speaker, calm and extremely knowledgeable in sleep. Thank you.
The was one of the most beneficial conversations/ teachings I have ever heard on the subject of sleep. I studied sleep at Brock University and have been working in sleep medicine for 25 years I am currently working at the University of Miami Sleep Center as a sleep tech and up until I listened to this discussion, I thought that I am sure I have heard it all. I was humbled to say the least. An absolutely fascinating discussion on sleep and adenosine, caffeine and how the body metabolizes caffeine and how caffein latches onto adenosine etc etc. Great stuff!
Pro tip - don't drink coffee until you've been up for about an hour and a half. It screws with the adenosine if drunk before you're fully awake. Get up, walk (movement), get sunlight. Wait an hour and a half. (An hour is still fine, just not quite as effective. You want to be fully awake) If you do this it should improve the afternoon crashes and post lunch naps. When I wait the full hour and a half, I don't get the coffee crash in the afternoon and also when I eat lunch, the food doesn't make me as drowsy. From Dr Andrew Huberman here on UA-cam, another great resource.
@@130rne I thought Huberman said 45 mins after waking?
Generally parents in the Philippines force their kids to get afternoon naps everyday. I grew up with the practice and imposed the same to my kids. Sadly, modernity took the practice especially in the cities
I love how passionate Mathew is, so engaging and informative. This is one of my favorite episodes so far!
I love how humble Matthew Walker is.
🎯 Key Takeaways for quick navigation:
00:00 😴 Sleep researcher Matthew Walker discusses sleep science, the modern world's impact on sleep, and its importance.
03:40 ☕ Caffeine can harm sleep in three ways: delayed sleep, reduced sleep duration, and decreased sleep quality.
11:16 🧠 Sleep evolved with life itself, enhancing immunity, regulating blood sugar, controlling appetite hormones, and more.
14:15 🌄 Chronotypes (morning, evening, in-between) vary genetically and enable tribes to reduce vulnerability by spreading sleep times.
21:13 💑 Couples experiencing sleep mismatches due to differing chronotypes can consider a "sleep divorce" to improve overall sleep quality and intimacy.
23:20 🛏️ Experiment with sleep divorce for better sleep.
24:30 🛏️ Scandinavian method of using two beds side by side to improve sleep disruption.
26:06 🌍 Increasing awareness about sleep, but challenges persist due to lifestyle factors and anxiety.
27:28 😴 Sleep issues are on the rise due to modern lifestyle factors, impacting physical and mental health.
34:44 🌐 Comprehensive strategy to improve sleep: Government campaigns, workplace policies, medical education, school programs, family support, and individual solutions.
47:16 💼 Underslept employees take about 11 more sick days per year and increase healthcare resource utilization by about 80%, affecting company costs.
48:52 💤 Napping can have benefits, including improved cardiovascular health, memory, and emotional regulation, but should be kept around 20 minutes to avoid sleep inertia.
50:00 ☕ Caffeine impacts sleep negatively by staying in your system, triggering anxiety, and blocking deep sleep, leading to sleep problems and fatigue.
53:03 🛌 Avoid napping for too long (over 20 minutes) or too late in the afternoon, especially if you struggle with sleep at night, to maintain optimal sleep quality.
57:00 ☕ Drink coffee in moderation (2-3 cups) for its health benefits due to antioxidants in the Coffee Bean; decaffeinated coffee also offers similar advantages.
01:09:11 🛌 Prioritize sleep over caffeine for better performance, as sleep is a potent performance enhancer.
01:09:52 💊 Classic sleeping pills are not the first-line treatment for insomnia; cognitive behavioral therapy (CBT-I) is recommended instead.
01:13:17 🌿 Natural sleep supplements lack scientific efficacy; no miracle sleep solution exists.
01:15:40 🧘♂️ Meditation, mental walks, and engaging sleep stories help take the mind off sleep struggles, promoting relaxation and sleep.
01:26:36 ⏰ Sleep debt cannot be fully repaid over the weekend; continuous sleep deprivation accumulates and poses health risks.
01:30:15 💤 Microsleep at high speeds can be deadly due to loss of control.
01:30:44 🏥 Sleep disruptions can lead to blood sugar issues, low testosterone, and more.
01:31:55 🩺 Short sleep increases risks of cardiovascular disease, obesity, diabetes, and mental health issues.
01:32:36 🌙 Consistent short sleep predicts shorter lifespans and links to Alzheimer's disease.
01:36:47 🌞 Exposure to device screens before sleep delays melatonin release and disrupts sleep patterns.
01:52:05 🥤 Sleep deprivation affects impulse control, leading to unhealthy food choices.
01:52:47 🌿 Endocannabinoids increase by over 20% with sleep deprivation, causing heightened appetite.
01:53:52 💪 Insufficient sleep leads to loss of lean muscle mass during weight loss.
01:55:20 🌌 Dreaming during REM sleep interconnects memories, fostering creativity and problem-solving.
01:57:14 😴 Dream sleep detoxifies emotions from memories, promoting emotional well-being.
Made with HARPA AI
Thank you for that, it’s most appreciated.
U r a legend 😊
This interview resonated so much for me, and what a brilliant episode. My father died of Alzheimer's only a few years after he retired from air traffic control, and I don't think it's coincidental that his job meant literally decades of shift work, including working nights. He endured disrupted sleep cycles almost his entire life (grew up during the London Blitz, was sent off to war, etc.), and while he almost took pride in the total lack of sleep he could survive on, I do believe this negatively affected his brain function. Thanks for the invaluable insight. I need to do better, particularly in the sleep "procrastination" issue of going to bed, yet delaying falling asleep c/o of my iPad. Cheers.
Governments don't want people sleeping more. They want people working more and consuming more, as said towards the start of the interview. The modern world is really sad 😔 Fascinating listening, really enjoying it.
What a wonderful speaker Matt is. So I have watched over 100 of you're episodes and this man by far is number 1. Loved it.
2am up again. Second attempt watch this. His voice is so soothing, i fell asleep last time. 😴
I read his book. As a narcoleptic it was so nice to have a book about sleep that had 4 pages about being narcoleptic and struggling with not being able to get any restorative sleep at all. He was the first person to actually capture narcolepsy properly!
Life changing interview - me way too overweight, very bad sleep hygiene, no sex crave, always crave salty food, unable to remember simple things, high cholesterol, pre diabetic, anxiety thats killing me, all relatable.
PS. it's been 3 days I am following his suggestions for a good night's sleep. For the first time in my life , I had great sleep exactly from 11 PM to 7 AM.
Intermittent fasting may well help, my partner finds it the only way to manage his weight, he cannot diet, however he can do one meal a day (he eats pretty much what he wants within a 2hr window once a day). You will find pretty quickly that you adapt to fasting and can go for much of the day without eating. Dr Berg and Dr Jason Fung on UA-cam have a ton of info on this.
@@sunmoonstars3879 Thanks for your advice. I am already doing OMAD diet and Sun Salutation 108 times. Been only 6 days but seeing some changes.
WE are alllllllllllllllll WORKS' in PROgress
....alll the smalll things add UP
Great read WHY WE SLEEP By Matthew Walker
@@barryminor616 yeah but you know how we are all stuck in the mind. The strength of mind is the biggest challenge.
Nothing bad with craving salty food, at least you are not craving sugar
Now this is my favorite episode. Thank you so much🙏🏼🫶🏼
I’d been sleep deprived for 42 years because my hubs is an early bird and I like to unwind in the evenings a little longer. I have autoimmune problems too. We started sleeping in different rooms and I’ve never slept so well. Turns out at least 4 couples I know are doing the same and they are happier as a result. There was a lot of resentment over it that is no longer there because he sleeps better too!
Be'n respectful of sleep requirements changes everything in your quality of sleep and waking relationships!
agree! @@les9058
I started reading Matt’s book “Why We Sleep” a couple of years ago and it terrified me so much that I couldn’t read any more. But I think he has realised that he was frightening people, and in this interview he has redeemed himself. At 1 hour 38minutes he gives his tips for better sleep. I think I now know why I don’t sleep well, and what to do about it, in particular, what he says about dark, and about caffeine and alcohol. What a lovely person he is!
he has acknowledged the fearmongering aspects of his book in other interviews and has toned it down.
luckily i sleep like a baby every night. i went the bed and everything...
This did NOT feel like 2 hours. Wow I hung on every word. Thank you so much DoaC for once again having such an interesting, intelligent and calming guest, and thank you for your always spot on questions.
I fell asleep after 20 minutes thanks Doc.
Excellent channel and brilliant programme. The complexity of sleep laid bare by Matthew Walker was so inspiring and enlightening Thank you both.
As a struggling insomniac, this has been my favorite episode!
The caffeine information is very interesting and don’t forget you don’t only get caffeine from coffee, it’s also in soft drinks, energy drinks, sometimes even in cooked items as well, so while counting your number of coffee cups is easy, the others are caffeine people absorb without necessarily thinking about or noticing, so that needs to be taken into consideration as well…
Any chocolate…
Thank you for having this guy on your channel. He clearly still struggles with himself as a presenter and advocate for sleep, sometimes using the wrong word for what he is describing, but his message is vital and good on him for bringing it to us the best way he knows how.
Dr Walker is so knowledgeable and humble and generous in sharing ! What a fantastic video and I learned a great deal from it benefiting my life
As a mom of an adult child with special needs, there are often times that I have to get up(sometimes multiple times) throughout the night to attend to him. It causes a huge interruption in my sleep schedule. Then having to get up at 6am for my teenager to pack lunch and see him off to school can be a bit much. I find that if I allow myself to nap very early in the day(between 7am-11) for an hour, I wake up most times energized for hours. It’s rare that I get sleep hangover. Coffee earlier in the day helps as well.
This podcast is such a blessing. Being an insomniac since 25 years, this brings so much awareness and clarity on every aspect of my life so far. Thank you. ❤❤ Lots of love and blessings from India.
Whatever you are trying to teach us gives 100% sense.Thank you a million times dear brother 🙏
My husband snored awfully loud, and is online so late. We have almost always slept in separate rooms and LOVE it, intimate times happens at other times of the day ;) it actually increased by not sharing, I was furious all through the night when I tried to sleep next to him.
Literally this topic couldn't have been better covered and articulated. The dry science of this complex topic was so immaculately described by Dr walker. Priceless
Steven your podcasts lately are unrivalled. Literally helping humans become better week by week. This was fascinating! Keep helping to make people better!
gotta love Matthew. Thanks for improving my sleep
I have seen close to 100 DCEO episodes and I can state that this episode is absolutely in my Top 10. Matthew Walker is so knowledgeable and quite modest as well
Knowing that are 22 types of genes that define you as a morning guy or a evening guy is amazing. My entire life I've been dealing with the difficulty of being more active and creative at night. Society just seems not being able to understand this. Thank you so much for this video
I wonder if that's an explanation for caffeine and other substance addiction. Those of us who really would just function better at night but are forced to stay awake all day in a hellish existence
How do you deal with that? I find my self in the same situation as many other probably, but it seems that there’s no real solution.
It’s especially hard when you’re young. So many kids are put to bed too early for the convenience of the adults leaving them to toss and turn and a lifetime of insomnia. And teenagers are very sleep deprived so when they’re expected to be physically and mentally present at school at 8:00 am it’s no wonder they don’t do well. It’s an enormous luxury to be able to sleep when you’re tired and get up when you’re fully rested. People are different and living in a regimented society that fights nature takes years off our lives
Shift work actually is useful for night owls... those not morn'n people... rather than get less sleep and drag yourself to work at 7-9am.... you Can work 10-6pm or 4-11pm in many good jobs Now and Still have a family.
I hated day shift... but swing was perfect.. fit my natural rhythms. All the morn'n people love you for do'n it so they are spared... 🤫
Amazing where'd you find the info?
I been watching politics-pods for too long time and my stress level is getting worse every day and then I start watching this fantastic UA-cam channel… I feel calm, relaxing, happy and…. THANK YOU ❤
really love your pod casts with relaxed and honest questioning manner.
Thank you so much for this Steven, and Dr. Walker! So information is vitally important. THANK YOU
Interesting podcast, I started taking ashwaganda few months back and my sleep improved, anxiety decreased significantoy, lost weight , binged 90% less than before. It does show by research that ashwaganda is good for your cortisol levels and therefore improves sleep which then improves all the other problems I mentioned above.
What type of ashwaganda are you taking ?! Ive been thinking of starting it for my anxiety .. Im not against meds buuut I rather take a more natural route .. much appreciated
Great thought!
….I take organic ashwagandha, helps with sleep, anxiety, stress and overall calm. Himalaya is the brand.
Wow, just wow. One of your best guests, well communicated and life changing information for so many. I learned several ways to improve my sleep, I get 7 to 8 hours a night but often wake up tired, now I know why...
This is the most comprehensive and informative talk on sleep I’ve listened to in years. Thank you.
This video made me literally take notes… And not for school or work, just for the hope of improving my life! Thank you!
What a clever, articulate, engaging, fascinating man who speaks with clarity and is superbly engaging. Absolutely loved this one. Thanks Steve
Matthew Walker certainly has thought provoking insights in this interview. Every single one of us here have our own sleeping patterns, and the way he explains everything thoroughly is what makes this particular subject matter even more intriguing.
What an incredibly humble and intelligent person. Amazing episode that taught me much and reaffirmed what I already felt.
I love Matthew Walker. I think I will try to apply in my life the knowledge he shared with us. Thank you.
Firstly, what a nice person Dr Walker seems to be. Secondly, thank you for this information, as a chronic insomniac, this has been more than helpful. I can now confidently embark on an actionable sleep plan.