Episode Highlights With Matt

• How he was shot in a robbery
• He spent $45k on sleep and these are his main lessons
• Inexpensive things related to sleep that anyone can do: light, sleep environment, temperature, food timing
• How temperature drastically affects sleep
• Ways to improve deep sleep
• Why one hour of sleep is worth two hours (with some nuance)
• The reason when you work your body you tend to get more deep sleep and when you work your brain you tend to get more REM (and this is a good thing)
• During daylight savings, when we lose an hour of sleep, heart attacks go up by 24% and when we gain an hour, it goes down by 21%
• Why night shift work is classified as a carcinogen
• How not getting enough sleep leads to weight gain or loss of muscle mass
• Lack of sleep directly impacts hunger, willpower and more
• How blood sugar response changes from just one night of impaired sleep
• His top supplements for sleep: L-Theanine (in evening), magnesium, glycine, potassium, GABA
• A reason to consider taking potassium at night and how it can help minimize bathroom trips at night
• What to know about wearables and trackables for sleep
• HRV- what to know and understand and ways to improve it with float tanks, breathwork, and movement
• Why he sets an alarm for his sleep supplements and his bedtime
• A simple rule: 8 hours plus an hour for every hour of exercise
• Why sleep quality trumps sleep quantity

Resources We Mention

• BiOptimizers
• Bon Charge red bulbs
• Essentia Mattress - Use code wellnessmama15 for discount
• Sleep.me - ChiliPad
• Eight Sleep - Use code Mama150 for a discount
• Oura Ring
• Levels
• NanoVi
• Power Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance by James Maas
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
• Power vs. Force: The Hidden Determinants of Human Behavior by Dr. David R. Hawkins