The World’s No.1 Sleep Expert: The 6 Sleep Hacks You NEED! - Matthew Walker | E228

  • Опубліковано 29 тра 2023
  • 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.
    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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  • The Diary Of A CEO
    The Diary Of A CEO  2 місяці тому +727

    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

    • Tim Jacks
      Tim Jacks 2 місяці тому +11

      We have your back 💪🏻

    • TMercan31
      TMercan31 2 місяці тому +16

      Hey! You are at 1.5M subs! 👏👏👏 Congrats

    • Alex Darko
      Alex Darko 2 місяці тому +8

      Great Job Steven, will do. Will check this one out tonight

    • Dianne Raymont
      Dianne Raymont 2 місяці тому +16

      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.😊

  • Jay Paul
    Jay Paul 2 місяці тому +1512

    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

    • Florelda Willis-Barnes
      Florelda Willis-Barnes 2 місяці тому +9

      There is public health campaign on the British motor ways in relation to tiredness. Not the same, but av a connection.

    • Viv Todd
      Viv Todd 2 місяці тому +10

      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.

    • pmbilain Humble
      pmbilain Humble 2 місяці тому +2

      This is so TRUE❗️

    • johanamo monyamore
      johanamo monyamore Місяць тому

      ​@Viv Todd ❤

  • Erwin S
    Erwin S 2 місяці тому +955

    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

    • Charlz Will
      Charlz Will 2 місяці тому +32

      I appreciate you

    • جيمرز أكادمي
      جيمرز أكادمي 2 місяці тому +14


    • Victor Yatall
      Victor Yatall 2 місяці тому +36

      Yeah people are awake because of electricity. Otherwise most everyone’s pattern would be sleep at dusk and rise at dawn like it should be. People need to be literally sleeping by 10pm to 2 am or they don’t heal properly. Those are the reparative hours the human body requires. Also you have an inability to lose weight when you don’t sleep at healthful hours.

    • MS MW
      MS MW 2 місяці тому +11

      Thank u! I needed this info quickly, and your post helped!

    • Verve MDP
      Verve MDP 2 місяці тому +4

      Nice, thanks ❤

  • sinatra187
    sinatra187 2 місяці тому +330

    Steven's ability to ask the right question and let the guest freely express their thoughts without interruption is so underrated.

    • Yanay TV
      Yanay TV 2 місяці тому +3

      He’s such a good listener! 🙌

    • ThePeoplesUpdates
      ThePeoplesUpdates 2 місяці тому +8

      Exactly that’s why it’s hard for me to watch joe Rogan because he always wants to interrupt every damn time

    • Joe Valentin
      Joe Valentin Місяць тому +1

      No I don't feel he is asking the most important question about sleep.

    • Luke Saville
      Luke Saville Місяць тому +2

      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.

  • Merlion
    Merlion 2 місяці тому +258

    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.

    • Good Lookin' Out Homie
      Good Lookin' Out Homie 2 місяці тому +8

      Ikr... It took me 2 days to listen to this podcast because I kept nodding off.

    • Hualian
      Hualian 2 місяці тому +4

      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 😂

    • R. P.
      R. P. Місяць тому +4

      yes, I fell asleep while listening to him. His voice is truly relaxing...

    • Evelyn Phair
      Evelyn Phair Місяць тому

      Thank you so much to both of you. Loved all the information in this conversation

    • Anne Huijs
      Anne Huijs 19 днів тому

      I find Dr Walker's voice and material very intriguing.

  • Amy
    Amy Місяць тому +39

    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.)

  • Daryl Steger
    Daryl Steger 2 місяці тому +60

    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!

    • 130rne
      130rne 2 місяці тому +4

      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.

  • Christina Maria
    Christina Maria 2 місяці тому +572

    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.

    • Timeisslippy
      Timeisslippy 2 місяці тому +72

      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.

    • Living It Up
      Living It Up 2 місяці тому +55

      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❣🙏💞

    • Gina Farley
      Gina Farley 2 місяці тому +7


    • TheFuzzieWuzzie
      TheFuzzieWuzzie 2 місяці тому +21

      How awful for all of you! I agree something needs to be done, especially for working parents.

    • Debbie Parnell
      Debbie Parnell 2 місяці тому +13

      @Timeisslippy 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.

  • Kim
    Kim 2 місяці тому +65

    What a lovely, humble, intelligent man, and so informed on the topic. But also, as a professor, so easy to listen to and understand. Thank you for devoting your time to such an important topic.

  • Tiffany Gayle
    Tiffany Gayle 2 місяці тому +58

    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.

    • Barry Minor
      Barry Minor 2 місяці тому

      SLEEP is the SWISS ARMY KNIFE of HEALth'

  • Nata Speaks
    Nata Speaks 19 днів тому +31

    Can we acknowledge for a second that Mr. Walker's voice itself is a cure ✨️

  • Val Silverlining
    Val Silverlining 2 місяці тому +34

    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!

    • Chuck Lee Zodiac
      Chuck Lee Zodiac 11 днів тому

      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...

  • hiiiroobee
    hiiiroobee 2 місяці тому +16

    Thanks so much Steve for having Dr Matthew Walker on your podcast. He's so humble and well spoken I wish I have the privilege to attend his lecture. I learned so much about sleep that I didn't think I needed to know!! Watching this podcast inspired me to improve my sleep quality and hopefully can lead to longer longevity.

  • Kate Brennan
    Kate Brennan 2 місяці тому +453

    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.

    • Blondefox69
      Blondefox69 2 місяці тому +12

      I am bipolar and sleep is crucial for me to stay out of the hospital.

    • Chrystal Bess Redding
      Chrystal Bess Redding 2 місяці тому +4

      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.

    • Eddie
      Eddie 2 місяці тому +6

      Governments care about society’s health status?

    • Kay Hathaway
      Kay Hathaway 2 місяці тому +5

      Crystal, I agree with you. I think, also, that most behavior and anger issues with students is because they’re sleepy!

    • Chrystal Bess Redding
      Chrystal Bess Redding 2 місяці тому +1

      @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! 😅 😅

  • Karine Alourde
    Karine Alourde Місяць тому +15

    As a struggling insomniac, this has been my favorite episode!

  • My OpenMind
    My OpenMind 2 місяці тому +21

    Matthew gives the impression of being one of the most considered academics that I’ve come across in a long time.
    Really insightful talk balanced with a fair amount of humility and thoughtfulness.
    Really appreciate him giving this interview and hats off to the channel for the guests that they can attract and the questions you ask.
    Well done to all. 👏🏻 👏🏻

  • nicole stewart
    nicole stewart 2 місяці тому +14

    I love this Chanel so much. Honestly I am so happy you guys exist. The honesty, the real talk, the vulnerability, the info is priceless. Thank you for being the voice of the new world people and society desperately needed to change. This video is valuable in so many ways. You guys are incredible 😊❤❤❤❤❤

  • Lucy.charlottee
    Lucy.charlottee 2 місяці тому +12

    I've learnt so much about sleep, I love how Matthew speaks in a way that is so factual yet straightforward to understand! A very humble guy and I'll take a lot from this conversation, especially as I've struggled to sleep my whole life. This has just answered a lot of questions I've had. I really hope sleep does get taken more seriously. Loved this! x

  • lisa smith
    lisa smith 2 місяці тому +4

    I really enjoyed this interview. I never thought sleep was so important! Now I’m going to buy his book on sleep. Everyone should watch this! I’m so happy that he studied sleep for so long and know so much. He is a scientist and sooooo humble….Many thanks to Mr Walker!!!

    • babycakesweetiepie77
      babycakesweetiepie77 2 місяці тому

      Did he ever talk about sleep meds ? I only watch this at night ,then i am trying to sleep.

  • Jon Sealey
    Jon Sealey 18 днів тому +3

    This is a really incredible pod cast. I now love this guy. Clearly very intelligent and well mannered. So much fabulous information presented. Sleep is clearly extremely important. a fantastic interview.

  • • BARAKA •
    • BARAKA • 2 місяці тому +9

    Over the last few years, I built up a nap culture (10-15 mins) in the middle of my work day and it’s one of, the best things I ever did for my work day.

    • 2O2K
      2O2K Місяць тому +2

      In Spain is part of the culture. 20-30 min. Siesta

  • vo id
    vo id 2 місяці тому +13

    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.

  • Fred Guldbrandsen
    Fred Guldbrandsen 2 місяці тому +10

    I had terribly debilitating insomnia when I was a youngster and have read everything I could get my hands on to get past sleeplessness. Thank you for this reassurance. I taught myself well!
    I sleep well!

    • Shane Power
      Shane Power 2 місяці тому

      Torment of my life :(

  • Nicole Otto
    Nicole Otto 2 місяці тому +24

    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!

  • A Lily
    A Lily 2 місяці тому +261

    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 ❤

    • Tribe Goldie
      Tribe Goldie 2 місяці тому +12

      You're not alone... I was thinking the same thing, looking forward to this also

    • Nesrin Bakalova
      Nesrin Bakalova 2 місяці тому +12

      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

    • Jimy Jazz
      Jimy Jazz 2 місяці тому +17

      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.

    • Aodhán Crozier
      Aodhán Crozier 2 місяці тому +11

      @Nesrin Bakalova How did finding these levels out help? Like what sort of changes did you personally make that helped??

  • Monica Luvz
    Monica Luvz 9 днів тому

    My goodness.. so much of this channel’s content has literally changed my life! So many valuable tools, knowledge/enlightenment.. I never understood the true importance full sleep or what it 50:34 gives (beyond that it’s just necessary to reset us for the next day). But now.. Wow! Particularly about siestas/midday naps. @50:33 but in general. I’m going to spread this message to every one I can care about! Many Thanks 2 You For Letting Us Read Your Diary 📔, Mr. CEO👨🏽‍💼!

  • vale
    vale 2 місяці тому +6

    I am so glad i somehow made it to this channel, I love your guests. The subjects discussed here are so good. I wish I could share it with my family and friends, but unfortunately, they don't speak the language. Thank you so much for the work you and your team do. Can't wait to listen to some more

  • Phyobenthung Humtsoe
    Phyobenthung Humtsoe 15 днів тому

    Even though all our day to day activities are significantly influenced by it ,the Topic of Sleep has always been a neglected subject untill Now .All thanks to Dr Matthew Walker who explains every bits and pieces with clear and in concise way which any teenager or adults can grasp without any difficulty. For sure it will help solve many problems which many Individuals are facing today which are linked to sleep .

  • The Marcy Fran
    The Marcy Fran 2 місяці тому +10

    I've been tracking my sleep for years. After this listen, I've got much more work to do! Thank you, Steven and sleep professional!!! 🙌🏼💯🙏🏼

  • Cara Tappenden
    Cara Tappenden 2 місяці тому +5

    I'm 1.5 hours into this amazing interview, and I'm wondering now, what would Matt's take on new parents be? I imagine most new parents with their new born will get max 4-5 hours of sleep a day and this could go on for months!

    • Gran Esperanza
      Gran Esperanza 27 днів тому +1

      This was my exact thought! How do parents of babies mitigate their sleep loss or its consequences?

  • What The Kale?
    What The Kale? 2 місяці тому +229

    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.

    • Empath79
      Empath79 2 місяці тому +5


    • Blondefox69
      Blondefox69 2 місяці тому

      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.

    • Kimberly Ann
      Kimberly Ann 2 місяці тому

      ​@Blondefox69 oh my. That's terrible.😮

    • Platina Hunting
      Platina Hunting Місяць тому

      ​@Blondefox69 The mescaline wasn't the drug that kept you awake. Mescaline has a half life of 6 hours.

  • Love to Learn
    Love to Learn 2 місяці тому +7

    I love diary of a ceo. The way you have tagged the subjects is so helpful. Thank you. Excellent guest. Incredibly humble man is bringing us such important information.

  • maria paul
    maria paul 2 місяці тому +5

    I am hanging onto every word he says. He explains everything so cleverly and so beautifully. A very good episode

  • Sportys Business
    Sportys Business 2 місяці тому +17

    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...

  • Zilron
    Zilron 18 днів тому

    I've struggled with sleep since I became a teenager. Partner and I are night time chronotypes. We really struggle working normal hours. I can say from experience that sleep is far better and healthier for you than any diet or exercise out there.

  • Keith Rozario
    Keith Rozario 2 місяці тому +5

    It is such a phenomenal subject you chosen to educate the masses on, such a vital and important subject, a literal life giving force. Thank you to you both! Have a great sleep..🎉🎉

  • Beth  Von Black
    Beth Von Black 2 місяці тому +114

    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!

    • Maria Lopez
      Maria Lopez 2 місяці тому +1

      Is it ok to use OTC meds to get 8 hours of sleep??

    • Shaun MacReady
      Shaun MacReady 2 місяці тому

      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

    • Barry Minor
      Barry Minor 2 місяці тому

      ​@Maria Lopez not according to the science of SLEEP
      Sleep Sedation does have side effects...
      Optimally 7,8,9 hours of quality 💤👣🧠😍😍😍

    • Barry Minor
      Barry Minor 2 місяці тому

      ​@Shaun MacReady... shoot for 7,8,9 of needed sleep 💤🫂🔌👣🧠😴🤎😍😍😍

  • Deborah Solimine
    Deborah Solimine 2 місяці тому +7

    This episode was for me hands down the most interesting and eye opening of the ones I’ve watched til now!
    I could have listened him for hours non stop! These are very important informations that people needs to hear!
    Thank you Steven for this amazing interview!

  • MsPyt32
    MsPyt32 2 місяці тому +5

    Thanks for doing this podcast!! It's something I have been focusing on, on my journey. You asked all the right questions and introduced me to Dr. Matthew Walker. I will be getting his book. He's is very knowledgeable and has opened my eyes to a lot of sleep information...I had no clue about. 👍🏾Thank you, and thanks to Dr. Walker!!!

  • Van Anh Tran
    Van Anh Tran 2 дні тому

    Love how Matthew’s smile is a constant in this podcast ❤

  • Datta
    Datta 2 місяці тому +18

    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.

    • Sunmoonstars
      Sunmoonstars 2 місяці тому +3

      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.

    • Datta
      Datta 2 місяці тому +2

      @Sunmoonstars Thanks for your advice. I am already doing OMAD diet and Sun Salutation 108 times. Been only 6 days but seeing some changes.

    • Barry Minor
      Barry Minor 2 місяці тому +1

      WE are alllllllllllllllll WORKS' in PROgress
      ....alll the smalll things add UP
      Great read WHY WE SLEEP By Matthew Walker

    • Datta
      Datta 2 місяці тому

      @Barry Minor yeah but you know how we are all stuck in the mind. The strength of mind is the biggest challenge.

    • sebastiao jose
      sebastiao jose 2 місяці тому

      Nothing bad with craving salty food, at least you are not craving sugar

  • Prolific
    Prolific 21 день тому

    This guy is an excellent interviewer. He actually lets people talk without interrupting.

  • Chris
    Chris 2 місяці тому +133

    Been waiting for this podcast for a while now. This guy is a legend, his book 'Why we sleep' has changed my life

    • Barry Minor
      Barry Minor 2 місяці тому

      I recently flew to AntiAgingBed HQ in Florida and passed out copies of WHY WE SLEEP 💤🧠
      Sweet Dreams

  • shahul hameed
    shahul hameed 2 місяці тому +6

    Matthew and Steven , Kudos to both of your guys .. what a wonderful podcast. i was enjoying every bit of it. I literally started to cry when Matthew said that when we tried all options and simply left without any options. simply think that you are lying on bed to have a good rest and enjoy the rest . Love you guys .. really touched my heart..

  • Martha Garvey
    Martha Garvey 2 місяці тому +5

    This is an incredible interview. I’ coming out of 3 years of bad sleep - stress related, but these tips are certainly helpful. Thank you so much! 😊

    DARLING BUSTAMANTE 2 місяці тому +6

    Great interview. Learned a lot and had a lot of reminders of the importance of sleep. Thank you for all that you do 🙏🏻

  • Soundproofist
    Soundproofist 2 місяці тому +4

    Really interesting conversation. Nighttime noise also contributes to sleep deprivation. It can come from inside your household, from a neighbor, from street noise (loud cars, motorcycles), airport flight patterns, and so on. Noise -- especially low-frequency noise -- makes it harder to fall asleep or stay asleep. This might be one reason why meditation channels and ASMR got so popular, too.

  • Louise Montanari
    Louise Montanari 4 дні тому

    What an amazing guy! My best pod cast so far. Thank you Steven!

  • _andiswa
    _andiswa 2 місяці тому +94

    I love how passionate Mathew is, so engaging and informative. This is one of my favorite episodes so far!

  • Gayle Stephenson
    Gayle Stephenson 2 місяці тому +1

    Dr. Walker, You could not have done any better during this long educational talk. You are naturally brilliant, and have a very special ability to explain so many difficult conditions so clearly, always dignified, and gentle. You are very kind and always careful of smudging a single word to be construed as bossy or unkind. You are unable to be unkind, it is not a part of who you are. You have taught me a great deal through this speaking engagement; I look forward to hearing every one of your talks. You are an amazingly intelligent and a warm and caring person; please do not apologize ever again for your style, content or intent. Please take a much deserved bow; you have earned it. By far, you are the very best speaker on this and many other subjects, as you have mastered the art of communication and love what you do. I can't wait to read your books and hear all of your interesting conversations. Thank you!

  • Vivienne Murray
    Vivienne Murray Місяць тому

    Relaxing as deeply as possible when unable to sleep is the next best thing. I also reason that during the day having a 'rest' is appreciated, usually, so all I am doing is doing something I may like during the day. Also, just simulate sleep - it's the next best thing. Yes, the overriding objective is to start reducing insomnia anxiety. Now I can quite well just relax/simulate sleep.

  • Patricia Egan
    Patricia Egan Місяць тому

    All I can say is that if a work place ever puts me into a position of being available at all hours, they can go to you know where.
    I’ve listened to this, and appreciate your information.

  • Deb Mita
    Deb Mita 2 місяці тому +5

    Great info sharing session thank you to you both! Matt your passion and commitment to your work is truely admirable, you had me captivated end-to-end 👏

  • shiannful
    shiannful 23 дні тому

    I could have carried on listening to him for hours….what a lovely voice he has and how he strings sentences together and with such knowledge of his subject luv him

  • Naiya Devine Cominos
    Naiya Devine Cominos 2 місяці тому +80

    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.

    • Trader Lucy
      Trader Lucy 2 місяці тому +3

      She's a good woman 🙂

  • Stewart Bryden
    Stewart Bryden 2 місяці тому

    Mathew is such a great human. I think the replies cover pretty well what a great interview this was. Anyone not sold on the alcohol part that has a smart watch, check the difference in your sleeping heart rate with as little as 2 drinks. The contrast with unaffected sleep is frightening.

  • Kris Mapili
    Kris Mapili 20 днів тому

    I watched this episode a week or two ago and was blown away by all the points made to support the idea that sleep impacts everything in life more than anything else. I did the experiment mentioned where you turn down half the lights an hour before bed time. It did help me fall asleep faster. I get in bed now between 8:30 pm and 9pm, and I get up at 6 am naturally, before my alarm goes off at 6:10am. It feels now like I get twice the amount of stuff done, both at work and with my personal life, and with deeper focus. I feel ridiculously more creative with my interests in baking and creating music, and much more self-controlled in terms of my eating and working out. I feel much more present when I am at work and when I am conversing with people. I feel much more connected to my emotions. I've only been on this new sleep routine for a week or two and am already seeing massive improvements in many areas of in my life. This interview is seriously the good stuff.

    • Американский Профессор
      Американский Профессор 14 днів тому

      If I go to sleep at 9pm I will wake up at 4 am and still feel shattered. It doesn’t matter what I do - I always wake up prematurely and feel drowsy the rest of the day

  • Rannug Östensson
    Rannug Östensson 2 місяці тому +6

    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 ❤

  • Richard Petts
    Richard Petts 2 місяці тому +2

    Thank you for another fascinating and very interesting episode chatting with Matthew Walker, so much useful information regarding helping us with our sleep. My wife and I even turned the lamps off in our lounge last night, an hour before going to bed. I’ll certainly be thinking about my coffee intake during the day.

  • Arthur
    Arthur Місяць тому +1

    I have insomnia and I'm very glad I found this interview. Thank you!

  • carla rodriguez
    carla rodriguez 2 місяці тому +42

    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.

  • Bill Hesford
    Bill Hesford 23 дні тому

    I feel quite tired sometimes during the day and a 20 minute nap wakes me up and I feel fresh, and ready to go. I think it works very well for me. No nap and the tired feeling can last for hours.

  • Ana Caceres
    Ana Caceres 2 місяці тому +6

    Thank you for this interview with Dr. Walker. First time hearing about him and his studies on sleep and it's importance on our health. His scientific explanations very relevant for everyone to understand how important a good night sleep is. Thank you again, I will be sharing this interview for everyone that cares to understand and learn more about sleep.

  • ATOM 505
    ATOM 505 2 місяці тому +2

    I've read his book and loved it. Super fascinating and super articulate fellow.

  • Andrea W
    Andrea W 8 днів тому

    Thank you for such a great contribution about an extremly important topic that we are really not conscious enough about.
    I live in Spain, a country where "siesta" is supposed to have been invented. But I have just realised exactly how sleep-unfriendly this beautiful country is:
    You may get up a little bit later, but not too much later either when comparing it to the rest of Europe. However, then everything is "delayed": lunch-time (around 3 pm), dinner-time (9 to 10 pm), the evening movie starts shortly after 10, and my kids have even had basketball training from 9.30 to 11 at night in some years!
    So if you are lucky, you can try and hit the hay around midnight - that is if your neighbours and party-goers in nearby pubs and streetcafés let you.
    I wonder if there are studies about Alzheimer-incidence as per countries and if so, if the data for Spain is different from that in other countries.

  • Emma Solomon
    Emma Solomon 2 місяці тому +1

    This podcast was amazing! I am strong with sleep and really needed this kind of advice. It's not going to be easy giving up napping and caffeine 😢

  • Trish Langford
    Trish Langford 2 місяці тому +70

    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.

    • August U.
      August U. 2 місяці тому +2

      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 😊

    • Alice Ludwig
      Alice Ludwig 2 місяці тому +4

      We enjoy our sleep and each other. Let’s find a better term than “sleep divorce” to make it more appealing. 😊💕

  • truckindawg1
    truckindawg1 20 днів тому

    I have only recently found your channel but I’m hooked! You have some of the most useful, not just interesting but useful interviews on UA-cam!!! I’m a big fan!

  • cbcb102
    cbcb102 2 місяці тому +1

    An extremely useful interview. Yes we all know what we should be doing but Matthew has explained why we should in a compelling way. Thank you for the great questions and clarifications.

  • lovinglife
    lovinglife 2 місяці тому +1

    Your channel has helped me immeasurably! I cannot thank you enough for your vulnerability, your journalism and your enthusiasm. God bless! Definitely a subscriber.

  • Tracy Adams
    Tracy Adams 2 місяці тому +1

    This really made me want to talk and share my experience of sleeping. I'll pick that those who said they only needed 4 hours sleep and said anyone could adapt to that about10-30 years ago. They were role-model-ish and were incredible leaders/producers of stuff/doers who now without exception have 'gone mad'.

  • Barbara Adams
    Barbara Adams 2 місяці тому

    Thank you for this study. I have said this for many years! I have worked through many shift changes and asked for second shift position. I knew it was my most productive time. No company ever listened.

  • Slinky Malinki
    Slinky Malinki 2 місяці тому +53

    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.

    • Debbie Parnell
      Debbie Parnell 2 місяці тому +2

      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)

  • Natanya Wait
    Natanya Wait Місяць тому

    Loved this video, all the topics and areas on sleep covered, so many things jumped up for me that i was doing wrong....on the road to better sleep!

  • Amy Pendragon
    Amy Pendragon 28 днів тому

    I wish there had been a PSA about naps when I was working a rotating roster back in the day. I got used to 4hrs sleep being normal and driving home on auto-pilot after the night shift. Sleep is such a gift

  • mrsjmehta
    mrsjmehta 2 місяці тому

    So, I finally retired from teaching thinking that my sleepless nights would end. Oh contraire! It's become worse! 😲 I do not understand and it's maddening. This podcast was interesting, and I will try the sleep stories & other fabulous tips. The information is so fascinating. Listen to it in parts so not to overwhelm yourself & you'll also gain better insight as well. (Sorry, teacher came out. ) Thank you.🤗

  • Patrick Bateman
    Patrick Bateman Місяць тому

    After years of enjoying important long form discussion, why have I only just discovered this podcast. (So I could binge them all?)

  • Nicki Collingwood
    Nicki Collingwood 2 місяці тому +1

    Thank you sooooo much for this episode! I have had so much insomnia, over-thinking, anxiety, worrying & night-eating, in the past, & still do at times. I have learned so much from your conversation & it has confirmed a lot that I have thought as well! I will watch it again many times, I feel. I have never felt so compelled to share a You Tube video with others, as I have with this video. Thank you, thank you, thank you!

  • Thomas Browne
    Thomas Browne 2 місяці тому +56

    Steven your podcasts lately are unrivalled. Literally helping humans become better week by week. This was fascinating! Keep helping to make people better!

  • Cynthia Schomp
    Cynthia Schomp Місяць тому +1

    Thank you for creating this channel. I just discovered you this evening and already decided to quit caffeine 😂 so much value in your videos!

  • Monkey
    Monkey 5 днів тому

    Holy crap, i struggle with sleep but i had no idea it was this bad... This is definitely going to keep me awake at night!

  • Shirley Lester
    Shirley Lester 2 місяці тому +1

    Fabulous interview! Thank you Dr. Walker for being so articulate and knowledgeable. Matthew Walker, thank you for your respectful interview and your sensitive manner…so refreshing to have an interviewer actually play the proper role rather than taking over the interview like so many do.

  • Eva Trapp
    Eva Trapp 2 місяці тому +3

    What an incredible guest and great questions. Thanks to you both for making this.

  • Jillian S
    Jillian S 2 місяці тому

    This is just excellent; the content, how it's delivered, the storytelling. Outstanding episode. I would love to see that manifesto and cultural change implemented widely.

  • Isabella G
    Isabella G 2 місяці тому +41

    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

    • Luisa
      Luisa 2 місяці тому +3

      Sorry to hear that. Must be so afraid for a child to have fear of sleep.💓

    • Celeste Watson
      Celeste Watson 2 місяці тому +2

      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.

  • Wayne Beckford
    Wayne Beckford 2 місяці тому +4

    WOW...what a amazing episode this is definitely in my top 3 of doac I didn't want the episode to end. What a great guy, he dropped gem after gem of important info that I have implemented in my life before the episode ended. Thank you Steve, your the best for real. 🙌🏾🔥

  • karen loftus
    karen loftus Місяць тому

    As a nurse I've worked night shift and can relate to what he said.

  • Everything By Design
    Everything By Design 2 місяці тому +3

    I've always stressed about the 'action movie' style dreams I've had all my life, but this podcast (the first I've ever watched/listened to) has confirmed what I need to do with sleep. Thank you both for sharing.

  • Xaven Garcia
    Xaven Garcia 2 місяці тому +1

    For people who truly struggle with sleep it is usually because of anxiety, as he stated, medication for anxiety is likely the solution people with insomnia need!

    • Black sheep
      Black sheep 2 місяці тому

      Often times medications is not the solution. Many psych meds have side effects and then you become dependent on it. ( unless you have have serious diagnosis).You have to find the root cause of your anxiety and address the issues.
      Options to consider:
      Exercise, especially yoga, daily walks, and surround yourself with non-toxic people…

  • Henry Garcia
    Henry Garcia 8 днів тому

    NGL, this is probably one of the first videos I’ve watched in full. Inspirational, educational and all around great discussion. Thank you!

  • sephine minien
    sephine minien 2 місяці тому +29

    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.

  •  Indy
    Indy  2 місяці тому +1

    GREAT interview and couldn't agree more. Sleep is so important. I've had YEARS of depressions and insomnia that went along with it. My posych meds basically just help me sleep better (IMHO) and it helped me so much. Ever since I am sleeping better I am less depressed (hardly ever even).

  • Quisquilla TV
    Quisquilla TV 2 місяці тому

    What a great guest. Love his voice so smooth but with a lot of inflexions so its engaging. And his so articulated explaining things. Great stuff.

  • JiyuuKong
    JiyuuKong 2 місяці тому +3

    Haven't finished this episode yet but I will come back because it inspired me to go to bed before 3am tonight ;)
    Being a night owl actually makes sense for the first time in my life, as long as I can remember I have been offended by the prospect of being up before 9 at the earliest. I've only slept about 4-6 hours throughout school and work days for about a decade and I'm sitting here with some intense mental health issues, however times where I've tried to get my 8 hours definitely stand out as calmer and smarter periods of time. Restarted my health journey lately so its good to properly internalise this stuff for the first time.. off to bed now I think.

  • Klaudia Porebska
    Klaudia Porebska 24 дні тому

    What an amazing speak Matthew is ! Really enjoyed listening to him speaking in such an eloquent yet humble way. Very insightful interview as well.

  • david b
    david b Місяць тому

    Gosh that was a great and useful interview, from someone who explains things so clearly and eloquently. The caffeine section was so useful in explaining sleep issues like anxiety, rumination and catastrophizing Really helpful. Thanks.

  • Salesforce Study Buddy
    Salesforce Study Buddy 2 місяці тому +75

    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

    • Debbie Parnell
      Debbie Parnell 2 місяці тому +6

      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).

    • Trader Lucy
      Trader Lucy 2 місяці тому +2

      Sometimes that's all it takes. Good for u guys!!

    • Nanny Oggins
      Nanny Oggins 2 місяці тому +7

      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.

  • Marta Kulpa
    Marta Kulpa Місяць тому

    I must say I've never learnt so much about sleep as within these 2 hours. Thank you so much for this video! Now I know why and what to do if I cannot fall asleep. I wonder, will there be a part 2? There was nothing about mothers, when they have a baby and thus, lack sleep. I also would like to know how detrimental to human health is mother's lack of sleep and having broken sleep for months, even years... Also, is there a way to learn to nap? I could never sleep during the day, even when I was a toddler. I envy everyone who can... I'd like to know if it's possible to learn that.

  • A Z
    A Z 2 місяці тому

    My partner and I are definitely opposites when it comes to sleeping - he sleeps earlier and gets up earlier than me, likes to sleep with white noise, moves around a lot, snores, whereas I'm a night owl who can only sleep in silence and no movement. I've just been wearing noise cancelling headphones and we sleep on the same bed but have separate comforters and stuffs so I can be curled up in a cocoon and won't feel him move around too much 😂 dunno if anyone else here has had a similar experience or not but I really enjoyed this video a lot and will be sharing it with my partner 😊

  • The Sick Sexy
    The Sick Sexy 16 днів тому

    I noted Dr. Matthew Walker touched on the subject of the implications of oversleeping but didn't go into detail. As someone with a chronic blood disorder causing anemoa, I'm often exhausted and only feel rested after 9 hours. 8 hours and I experience muscle aches, I'm less alert, sore eyes etc. Would have loved to hear if oversleeping is just as dangerous for those with chronic illness! But great episode ❤