Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System
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- Опубліковано 2 тра 2024
- This episode features Matthew Walker, PhD, who is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. Formerly, Dr. Walker served as a professor of psychiatry at the Harvard Medical School.
Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition and, subsequently, Alzheimer's disease later in life.
In this episode, we discuss how sleep plays a critical role in learning and memory, in the regulation of emotions including loneliness, in the function of the immune system, preventing the formation of amyloid beta plaques in the brain and Alzheimer's disease, glucose regulation and insulin sensitivity. We also discuss how certain dietary macronutrients affect sleep, the effect of sleeping pills and alcohol on sleep, the accuracy of sleep trackers, and so much more.
EPISODE LINKS:
Show notes and transcript: www.foundmyfitness.com/episod...
"Why We Sleep." Book: www.simonandschuster.com/book...
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Chapters
00:00:00 - Introduction
00:00:18 - Sleep during development
00:04:14 - Sleep boosts learning
00:13:05 - Learning in contexts
00:18:11 - REM enables creativity
00:23:17 - Dream recollection
00:26:27 - Loneliness
00:35:28 - Impulsiveness
00:38:20 - Psychiatric conditions
00:43:00 - Meditation for insomnia
00:44:09 - Light exposure
00:51:42 - How much sleep is enough?
00:56:08 - Temperature triggers sleep onset and depth
01:02:08 - Panacea
01:09:11 - Immunity & Cancer
01:16:26 - Hormonal imbalance
01:18:40 - Alzheimer's
01:27:59 - Sleep depth
01:30:47 - Sleep apnea
01:33:26 - Preventing dementia
01:36:15 - Sleep changes with age
01:40:34 - Sleep tracking technology
01:43:07 - Blood pressure
01:45:40 - Evolutionary drive
01:48:14 - 4 Pillars of Sleep
01:51:30 - Sleep chronotypes
01:57:50 - Blood sugar regulation
02:04:23 - Appetite & satiety
02:11:10 - Microbiome
02:15:19 - Tips for better sleep
02:20:36 - Alcohol and Caffeine
02:24:05 - Maijuana, CBD, THC
02:26:40 - Sleeping pills
02:31:19 - Cognitive-behavior-therapy for insomnia
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![Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection [An authoritative discussion!]](http://i.ytimg.com/vi/-PNGxNzogOY/mqdefault.jpg)
Dr. Walker's appearance on Joe Rogan basically changed my everything for me in terms of sleep. I'm in my mid thirties and really feel how a lack of sleep completely wrecks my body. Since I've seen his interviews and read his book, I aim for at least 7 hours of solid sleep, but 8-9 if possible, and man, it makes such a difference, physically AND cognitively. I learn languages, and they stick so much better since I get more sleep, it's almost scary.
Same here. A real life changer. Thank you Matthew!
So much new information about sleep! I’m so grateful for you both. Thank you!
Placebo
@@camilloiscariota4973 Placebo is good😉
Same here. First time see him on JRE I started taking sleep seriously and hes right, learning faster and feel much better.
Watching a podcast on the importance of sleep at 3am from a blue light emitting screen. Shit lol
use f.lux software :-)
These two people literally saved my life, I'm so excited I found a conversation between both of them
How. How did they save your life.
Wise words for our healthier futures...
What is the lady’s name? Can’t find it anywhere...
I have always prioritized and valued my sleep above everything my whole life. I've been accused of sleeping too much by so many people who say, "You can sleep when you're dead," and now I finally have my affirmation. I always knew sleep was important but not to this degree. Dr. Walker is an immensely great speaker! He is so knowledgeable and eloquent in his descriptions while using very understandable analogies and metaphors to further his point. This was a very informative and incredible talk, however, terrifying as well!
WE need to know the Science and act accordingly
Sleep well my FRIENDs ⚡✨
Yes ! To many people in society flex on the little hours of sleep they need … these people are putting themselves at a huge health risk.
Sleeping too much is bad too.
No one talks about stress, That's a big one for lack of sleep. We all need to slow down, relax our brains, exercise during the day and quit worrying about everything, surrender ourselves to just giving up tension and mind ruminations.
Starting Yoga meditation Saturday... Thank You for the pointer and your observations 🤔🧐🧘🏼🤸🌅😴
Ahhhh so glad to see this is out. Dr Walker is FANTASTIC and his book is excellent.
And Dr Patrick is my health hero. Gotta mention Rhonda !! You've helped me extend my life and make it better in the interim Rhonda ! Thanks !
He's a fraud.
guzey.com/books/why-we-sleep/
Reading NOW...
FANfuckintabulous shareable KNOWledge
'Sleep is the Swiss army knife of HEALth REcovery"
BEE your own sleep ambassador 😴😴😋
sleeping to podcasts on sleep is very 2019 💫💫💫💫
Lol yes
did you make hottest day in new york? thats such a dope beat i love your music
Increasing the human experience & potential with each podcast, Thanks Rhonda!
listening to this at midnight unable to sleep
This guy is impressive. He just spit out detail after detail from so many different studies and experiments for over 2 hours. No question about how much he knows about his area of study. Great interview!
Hes the real deal
Thank you for having him on your show! He is so amazing at explaining science to make it easily digestible :)
JRE brought me here ! Ps : Both of you completely changed or should I say , improved my life with all your knowledge !! Ty doctors 🥦😴
More BEST Days ahead
The amount of useful recommendations in this interview is ridiculous. This is actually LIFE changing to those following up his advice. Incredible
now i know what im doing for the next 2.5 hrs.
@@BadWithNames123 Touché
watching Rhonda with the sound off?
Invaluable information. I'm one of the so called life-long DSPD sufferers. This makes me very aware of my sleep patterns. Everything that's mentioned in this interview is so on point, it explains all the problems I was experiencing with health, learning, weight gain, and overal functioning throughout my life. Such a fascinating subject. Thank you!
Just realized two of my favorite people in the health space did a podcast together. Can't wait to dive in.
This is so GOLDEN. Thank you Dr. Patrick and Dr. Walker
I listened to this while driving from Canberra to Melbourne, and it was the best so far. Well done.
I'm so glad this podcast exists. You're both awesome. Thank you Dr. Patrick. :)
As a college student who normally has 5-6 hours sleep from school, work and an internship makes me rethink some of my priorities. Thanks for sharing this!
Finally, been waiting for this for months. Thank you! :)
love your real time referencing!
Thank you for this kind of content. Your videos are so refreshing.
Amazing episode. Would be very interesting to have him on again w. specific focus on solving sleep problems for chronically sleep deprived people.
Thank you so much for providing us with this unbelievably valuable information. One of the most useful and enlightening podcasts.
One of the best talks so far. Along with Valtet Longo, and Bruce Ames
Dr. Walker`s expressions are nearly poetic. A few hours of quality literature before bed seem to pay off.
I recently purchased Matt's book after seeing him talk on JRE. This was also a great episode (as usual Rhonda). But, what I really want to say is that Matt's book has been the best solution for getting my kids to sleep at night; I'm not kidding, 10 minutes tops! There must be something hypnotic about the large number of long slowly rolling sentences.
Thanks.
Whatever works BEST
Thank You for parenting RIGHT
Sleep well my FRIENDs assisting FRIENDS surTHRIVAL 😴💞
This was one of the most fascinating podcasts I have ever heard!
Incredible information on our single most important and underrated growth and healing mechanism, Thankyou!
Oh boy! Golly! Very informative. I was very happy to see you had a new video. One of the greats for sure. I've got much research to do. Thanks!
This guys saved my life with sleep science and makes complete sense 👏👏👏👏 matthew keep doing this
Best interview I’ve seen with him and believe a lot of this isn’t in his book. Amazing!!!!!!
Maybe one of the most important informational videos of one's lifetime ! Thank you, Drs. Walker and Patrick !!!
Amazing! Thank you for sharing, this is life habit changing for many of us... for the better! This is one of very few long vids I could actually listen to, all the way through. It was that capturing
I have never commented to a UA-cam channel before but I felt compelled to share. This was an incredibly fascinating wealth of information. Well done to you both. Thank you
so much good information here -thanks for doing and posting this interview
What a fascinating and eyeopening podcast! Thank you so much for this! I am sharing this with all my family and friends. Anyone should watch this.
whahoo!! Back again... keep em coming lol! Looking forward to Dr. Sinclair. I've been taking Niagen and Resveratrol for about a month ( as well as sulforaphane smoothie for a year) I'm finding it easier to stay alert through the day and noticeable increase in energy.
I bought Dr. Walker's book but ironically I would fall asleep before I could read it, now I am awoken to finish it. Btw, a truly wonderful video on sleep. Thank you so very much for giving us all this gift :)
I'm going to listen to this while I'm falling asleep.
Wonderful conversation. Thank you for making this information available.
Incredibly valuable! Thanks so much for this 💛
Rhonda, this podcast was fantastic; one of your best! Keep up the good work. This guest had so much great information that, well, I couldn't sleep last night :-)
Been waiting for this one! 🙌🙌🙌
Thanks Dr Patrick for how you make brillant experts imperical cutting edge in-depth research actually palletable to the average lay person.
Wow! Awesome talk! Rhonda you are truly a world leader! Thank you so much for your work.
Awesome video, he explains the connections so well! I am a Psychopathology student currently writing a paper on the effects of sleep (deprivation) on later obesity. This helped me so much. Thank you!
This was unreal informative! Thankyou so much you two, I've learned a lot to help my own clients.
loved the jre matt walker podcast and looking forward to listening to this on the train!
potential future vid on skin flora and eczema/other such skin conditions? I know of many people who might benefit from the perspective you offer!
Great talk! If you want to address sleep in hospitals, start with teaching staff in MED school and have doctors and nurses stop glamourizing being sleep deprived!!
Matthew Walker AND Dr. Rhonda.. !
😍😍😍 this is going to be good!
Always love to dip back into this podcast with these two greats in the field of true health advocacy.😍😍
Amazing. So informative. Thank you both
Ohh how long I waited for this one
Listening to this before class!! :)
Thank you so much for sharing your conversation on sleep. So much good information. I feel like my family make excellent study examples of how important sleep is. My husband I are in our late 50s both have high blood pressure. My husband has been a medicated diabetic since 1999. I have sleep apnea, now on a CPAP and am over weight. My daughter is over weight and snores. My 5 year old grandson has suffered from night terrors since he was an infant. Our daily habits and work routines really effect our our sleep and health. Thank you for the tips on caffeine, diet and light before bed. I know I'll be watching this video again.t
oh happy day. a new video from the doc! work will be excellent today. :)
I have been waiting! Very excite
Thank you for another incredible video Rhonda.
Dr. Walker speaks so eloquently and with such passion that he was able to talk about sleep for hours on end without making the audience the least bit drowsy!
The world is very fortunate to have both of you and I personally am grateful for how you have both enriched my life. Thank you again.
You are one of the best lifestyle/ fitness youtuber.
Fantastic episode! Can imagine after thirty years of battling with non-24-hour sleep-wake disorder just how much of this kind of stuff I've consumed in my life-after all those _long_ distressed nights slumming around on the Internet before I finally figured out how to use melatonin at an extremely precise dose at an extremely precise time to stabilize my circadian clock. This is a good as it gets.
This one episode has more highly quality information than was known to the entire field of circadian biology in the 1990s. There were a few spectacular results back then, rendered twice as spectacular because of how they stood apart from the great black void that constituted the rest of the field in those days.
And now chronobiology is second only the the microbiome as _the_ most happening field in biochemistry/microbiology that formerly got no respect. Is there chronobiology of the microbiome? You betcha. Double your research pleasure with poop spindles.
Really enjoyed that! Thanks Rhonda and Matt!
In a nutshell for the people who have no time for 2.5 hours of great information: More and more has it been proven that sleep affects nearly EVERYTHING mentally and physically in us humans: memory, motivation, social behaviour, industriousness, creativeness, open-mindedness, perseverance, empathy, the ability to enjoy things, the willingness to live, stress, muscle gains/losses, fat gains/losses, appetite (more sleep = less ghreline = smaller appetite), strength, endurance, explosiveness, response time, recovery, ability to develop new motor skills (musical instruments, sports, crafts etc.), the strength and regeneration of our immune system, the agression of auto-immune responses, inflammation, oxidisation, blood pressure etc. It's arguably the longest list of benefits from anything imaginable. Good sleep has great synergy with everything else we do right in our life. On the other hand, bad sleep will diminish our gains from whatever we try to do right (supplements, diet, training etc.). Good sleep is heavily underrated. --- Even I don't get enough sleep (6,5-7h of real sleep). It can be hard to break bad habits when you get closer to middle age, but we have to try, because more sleep can seriously influence our life's general succes.
This video and reading the book have absolutely improved my health and life! Sleep *First* is such a novel idea for me.
WHY WE SLEEP for the win WIN WIN WIN 😴💤 RECOVERY well
Who is this interviewer? So refreshing to hear an interviewer who is informed and can actually contribute to the discussion, rather than just reeling off a list of questions!
The Best we have as yet on earth.IS
R P
This was so informative thank you!
most of the time i dont even care about the topic or guest.
I just watch and listen to Dr Patrick talk.
It's so awesome to listen to two scientists talking about a fascinating subject, and you can just see and feel their enthusiasm. The way Rhonda's eyes lit up when Matthew was talking about the effects of cytokines on sleep. It's someone finding a new piece of the puzzle, or a confirmation of a theory or bigger picture that is being confirmed by an expert. Lovely to see. F*ck yeah, science! ❤
I will definitely rewatch this one (and get some sleep on it of course!), since it is filled with so much nuggets of knowledge.
Thank you for this amazing conversation!
The stuff on loneliness is so illuminating, my goodness
I love telling other people about the fascinating discoveries in this video! Thanks Dr. P
Friends assisting FRIENDs surTHRIVAL together sharing what works BEST for US alllll
ZZZZ Sleep RECOVERY well my FRIENDs ⚡
This was so good!
Amazing long episode ❤️❤️❤️
Wow this has been a phenomenally informative video. The references to the papers throughout the video is an excellent way for us to seek out more info too!!!
A great, very informative discussion of a very neglected health topic. Matthew has just a few traces of a Merseyside accent left! Great job both of you!!
The number of times I've come back to watch this🙂
Thank you so much to both of you.
By far, one of the best videos on UA-cam regarding sleep. My family has had Alzheimer's parent. We are always hoping to avoid it with lifestyle science.
Absolutely fascinating! Real science!!
My man Matthew Walker!!!! Yes!
Dr Walker’s book was good and it really made me realize how important sleep truly is, however it did nothing for my insomnia issues.
Amazing talk.. Thank you guys!
I've always been a big fan of sleep. I've been doing it almost every day for as long as I can remember. I'm happy to learn that it's also good for you.
Great lecture I need better quality sleep. Thanks for enlightening us
Excellent information. Thank you for this in depth interview.
This one was _Simply Awesome !_
Thank you Barney Rubble for the information!
I was waiting so much for the Sincair episode. But Matthew is great as well.
Watching this at 4am.
Great interview. Thank you.
Thank you for this brain feast. So good!
WE are what WE ABSORB or not ⚡🌅👣
Stay curioUS, grounded, hydrated, Loved as well as wellll slept
Fascinating and important discussion, thank you.
Wow, what a video. I want to absorb every bit of it. I ♥️ science.
So much info, so many questions! 1) Does the light we need early in the day come through corrective lenses (glasses) or car windows? 2) We make less melatonin as we age, is supplementing melatonin a good idea? 3) How do naps fit into a healthy sleep pattern (I am over 60, so I am questioning for my age group, but interested in all age groups) 4) Binaural beats can help stimulate Delta waves, are they a good idea while we sleep? 5) Re: the lower temperature at night info: Does just not using blankets help out for those without air conditioning? It would be awesome if you could answer these questions on a follow-up session. Thanks for another great podcast!!!!
Excellent information. Thank you! Really curious what part thyroid might play, or rather the struggle to keep thyroid consistent. It really takes a toll on your sleep. And the struggle to counteract with caffeine just to function. Can be frustrating. Being tested regularly but still fluctuates greatly.
While in college I discovered I could remember more with less study time if I had plenty of sleep.
So just got to the part ~25 minutes in where Dr. Walker discusses his theory that he believes it might be possible that we store most, if not all, of our dream data; commenting that there are times that we come across things later that remind us of a dream we had. I have always thought that the deja vu feeling/experience may possibly be a result of a dream memory "come to life" but because who knows when you had the dream you are unable to make that connection but it gives you that overwhelming familiar feeling. I get the deja vu feeling a lot.
So fascinating also the hospital beds…so accurate
Great content. Very appreciated. Thank you.
Oh, sleep & meditation together, perfect
Very useful and informative. Thanks!
This is a good one!