The Matt Walker Podcast

It’s another AMA episode and Dr. Eti Ben Simon returns to not only share some of her own sleep routines, but also to help listeners gain a rare insight into Matt's personal sleep habits as they respond to a listener’s query. Renowned for not sharing much, if anything, regarding what he considers his “boring” self, Matt is coaxed into offering a candid exploration of his bedtime routines, shedding light on both his successes and challenges in achieving optimal rest. From his dedication to regular sleep schedules to his strategies for managing stress-induced insomnia, Matt’s uncharacteristic willingness to share personal anecdotes, coupled with Eti’s invaluable contributions, humanize the often complex realm of sleep science for listeners here today.

Through their engaging dialogue, our hosts emphasize the importance of individualized approaches to sleep hygiene, highlighting the significance of understanding and optimizing one's unique sleep patterns. By delving into each other’s personal experiences with occasional insomnia and proactive efforts to prioritize sleep, our hosts reveal valuable insights into practical strategies for enhancing sleep quality and overall well-being. This exchange not only enriches listeners' understanding of sleep science but also underscores the transformative potential of personalized sleep practices in fostering health and vitality.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

One of the podcast’s new sponsors is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!

Another exciting new sponsor is MUD\WTR, the ultimate coffee alternative that delivers a natural morning pick-me-up without caffeine jitters. Their unique blend of cacao and mushrooms offers a delightful and gentle lift to kickstart your day, as Matt can attest! Plus, now when you head over to mudwtr.com/MattWalker, as a podcast listener, you'll receive a free frother and coconut creamer samples! Experience the delicious world of MUD\WTR, va

Matt Walker welcomes his dear friend, the epic sleep researcher and clinician, Dr. Michael Gradisar, to the podcast to join him in exploring the profound influence of light on sleep quality. Dr. Gradisar's groundbreaking research and clinical proficiency in pediatric sleep disorders and circadian rhythm disruptions have reshaped the field, guiding both scientific comprehension and practical interventions. His conversation with Matt here today delves into the intricate interplay among light exposure, circadian rhythms, and sleep, highlighting the therapeutic promise of light therapy, particularly in addressing insomnia.

Throughout their dialogue, our two experts challenge prevailing misconceptions about screen time and its purported negative impact on sleep. Advocating for a nuanced understanding of how light influences sleep patterns, they dispel the notion of screen light as a malevolent disruptor. Instead, they underscore the multifaceted nature of light's effects and stress the importance of tailored interventions that align with individual circadian rhythms. Navigating the intersection of scientific research and real-world application, Matt and Michael encourage listeners to reconsider common myths and embrace evidence-based strategies for optimizing sleep hygiene.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

The good people at InsideTracker are one of the sponsors of this week's episode. For a very limited time, InsideTracker is giving you 50% off their bundles. Plus, they’re offering 30% off everything else in their store. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Links:

Wink Sleep: https://winksleep.online/

Michael Gradisar LinkedIn: https://www.linkedin.com/in/michael-gradisar-ba2184b6/?originalSubdomain=au

This week, Matt explores the intricate connection between sleep and weight, shedding light on the alarming reality of how inadequate sleep contributes to weight gain. He emphasizes the staggering correlation between the rise in obesity rates and the decline in sleep duration over the past six decades, backed by meta-analyses showcasing the significant associations between insufficient sleep and heightened obesity risk. Our host delves into experimental studies revealing how sleep deprivation disrupts the balance of appetite-regulating hormones like leptin and ghrelin, leading to increased hunger and calorie intake, particularly from snacks. Notably, the episode highlights Dr. Gerda Pot's groundbreaking research at King's College, which underscores the link between sleep deprivation and heightened calorie consumption, offering valuable insights into the impact of sleep on dietary habits.

Amidst the concerning findings, the episode offers a glimmer of hope by discussing Dr. Esra Tasali's innovative study from the University of Chicago. Dr. Tasali's research presents a compelling narrative, demonstrating that extending sleep by just 1.2 hours each night can lead to a remarkable reduction in energy intake, ultimately facilitating weight loss without necessitating changes in exercise or diet. This study serves as a beacon of optimism, illustrating the transformative potential of prioritizing quality sleep in the battle against obesity. By elucidating the profound impact of sleep on appetite regulation and weight management, today’s episode podcast provides invaluable insights into the vital role of sleep in maintaining overall health and well-being.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

The good people at InsideTracker are another sponsor of this week's episode. For a very limited time, InsideTracker is giving you 50% off their bundles. Plus, they’re offering 30% off everything else in their store. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another sponsor this week is the biochemical electrolyte drink company  LMNT

Dr. Eti Ben Simone is back with Matt Walker to delve into a range of intriguing topics surrounding sleep, circadian rhythms, and the impact of shift work on our health, all within the engaging context of today’s installment of their increasingly popular Ask Me Anything (AMA) sessions. Their conversation begins by exploring the intriguing link between the APOEε4 genotype and sleep disturbances, particularly concerning Alzheimer's disease. It's noteworthy that individuals carrying the APOEε4 variant, especially those with two copies, face a heightened risk of developing Alzheimer's. Surprisingly, research shows that these individuals tend to experience more deep non-REM sleep, typically associated with better memory. This paradoxical discovery hints at the possibility that sleep may serve as a compensatory mechanism to counteract the memory decline associated with APOEε4.

The discussion then shifts to the consequences of shift work on our health, a topic of great interest among the podcast's audience. Shift work disrupts our circadian rhythm, the internal clock governing various facets of our health, including our sleep patterns. Quick transitions between different shifts, akin to frequent experiences of jet lag, can prove particularly detrimental. Such rapid shift rotations contribute to increased rates of insomnia and diminished sleep quality, with some night shift workers reporting sleep disturbances nearing 40%. The disruption of the circadian rhythm impacts not only our sleep but also a multitude of physiological functions. This underscores the paramount importance of maintaining a consistent sleep schedule for our overall well-being.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

One of the podcast’s new sponsors is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!

Another exciting new sponsor is MUD\WTR, the ultimate coffee alternative that delivers a natural morning pick-me-up without caffeine jitters. Their unique blend of cacao and mushrooms offers a delightful and gentle lift to kickstart your day, as Matt can attest! Plus, now when you head over to mudwtr.com/MattWalker, as a podcast listener, you'll receive a free frother and coconut creamer samples! Experience the delicious world of MUD\WTR, valued sponsors of our podcast, and elevate your mornings with this fantastic offer!

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Matt’s back this week to delve into the intriguing phenomenon known as Exploding Head Syndrome (EHS). A genuine and significant sleep disorder, EHS is part of the broader category of parasomnias, which includes various sleep-related disorders like night terrors and sleepwalking. The core experience of EHS involves patients perceiving sudden, loud, and shocking noises, akin to explosions or gunshots, as they are either falling asleep or waking up from sleep. These hallucinations are distressing, evoking fear and anxiety, even though they do not cause physical pain. Despite its dramatic name and symptoms, EHS is often misunderstood and wrongly perceived as dangerous or life-threatening, but it poses no physical harm to hearing or brain health.

The diagnosis of EHS relies on patient-reported experiences, as there is no definitive test for it. Medical professionals rule out other potential causes through objective evaluations like EEG recordings or MRI scans, ultimately reaching a diagnosis through exclusion. The emotional impact of EHS can be long-lasting, leading to a strong aversion to sleep, known as somnophobia. Matt shares some of the theories behind the underlying mechanisms, such as neurological abnormalities in the brainstem and the role of stress and anxiety. He notes that treatment options include cognitive behavioral therapy (CBT) to manage stress and anxiety, and various medications, although none have been formally approved for EHS. Join our host for this fascinating exploration into this very real syndrome that is guaranteed to blow your mind.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

In this second installment of their fascinating conversation together, Matt Walker and Michael Grandner continue their discussion regarding the crucial role of sleep in the lives of athletes. Together they delve into the unique challenges athletes face, such as irregular schedules, early mornings, late-night competitions, and travel across time zones, all of which can disrupt their sleep patterns. 

Dr. Grandner emphasizes the need for athletes to "bank sleep" by ensuring they get sufficient rest before challenging periods and maintaining a consistent sleep schedule. He also recommends strategies like exposure to natural light and physical activity during the day to help athletes adapt to different time zones and create a sleep-conducive environment in hotel rooms. Additionally, our duo acknowledge that some elite athletes may require slightly longer sleep durations due to increased recovery needs and their age group, which includes late adolescents and young adults. While they don't prescribe a fixed duration like 10-11 hours for all athletes, they stress the importance of prioritizing sleep as a fundamental component of an athlete's training and performance regimen. They also touch upon the impact of caffeine and creatine on sleep and highlight the efforts of organizations like the NCAA and the International Olympic Committee in addressing sleep issues and providing guidelines to support athletes' well-being.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. 

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

The good people at InsideTracker are another sponsor of this week's episode. For a very limited time, InsideTracker is giving you 50% off their bundles. Plus, they’re offering 30% off everything else in their store. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker.

In this week’s episode, Dr. Michael Grandner joins Matt to explore the critical role of sleep in athletic performance. Together, they emphasize that sleep is not just about physical rest but also plays a significant role in mental performance, decision-making, and motivation.

Dr. Grandner discusses how sleep is essential for various aspects of athletic success, including physical performance, mental performance, recovery, and mental health. He highlights that sleep isn't just a passive activity; it actively contributes to integrating daytime experiences, optimizing decision-making, and enhancing coordination.

The podcast also addresses the misconception that sacrificing sleep is a badge of commitment in sports. Both speakers stress the importance of sleep as a foundational element, comparable to food, that touches every aspect of an athlete's performance. They discuss studies demonstrating how sleep deprivation not only impacts physical abilities but also impairs decision-making and motivation. The conversation underscores the universality of sleep's influence on our ability to make better choices, whether we're athletes or not.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. 

The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

For more from Dr. Michael Grandner, follow him on Twitter @michaelgrandner

For information about the Sleep and Health Research Program, visit the lab website.

For media and information requests, meeting requests, and consultation, contact Dr. Grandner.

Links:

American Academy of Sleep Medicine

NCAA Mental Health Best Practices

In this podcast, Matt explores the fascinating topic of yawning. He begins by pointing out that although we all yawn and assume it's a sign of sleepiness, science hasn't provided a definitive answer regarding its purpose. Matt delves into the etymology of the word "yawn" and describes the five distinct steps involved in the yawning reflex, shedding light on its physiological process.

Matt then introduces three leading scientific theories explaining why we yawn. The first theory suggests that yawning helps cool the brain and enhances alertness by drawing in cooler air. The second theory proposes that contagious yawning synchronizes group behavior, as observed in wild animal studies. The third theory centers on regulating oxygen and carbon dioxide levels in the body, although it faces scrutiny due to research findings. Ultimately, Matt leans towards the cooling theory as the primary function of yawning.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. 

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

The good people at InsideTracker are one of the sponsors of this week's episode. For a very limited time, InsideTracker is giving you 50% off their bundles. Plus, they’re offering 30% off everything else in their store.  InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to

Matt's back, and this time he's tackling the perennial debate: Is the snooze button a friend or foe when it comes to your sleep and overall health? He shines a spotlight on an intriguing study led by Dr. Tina Sundelin and her team - one that challenges our conventional wisdom about snooze buttons. Surprisingly, their research reveals that snooze button usage is quite common, especially among night owls and younger folks. What's even more unexpected is that snoozing may not have the detrimental impact on mood, cognitive performance, or cortisol levels that we once thought. However, there's a catch: snooze users end up with about 20% less sleep in the last half-hour of their sleep cycle.

While Matt acknowledges these thought-provoking findings, he remains cautious and stresses the importance of cherishing natural, uninterrupted sleep patterns. He suggests that more extensive, long-term research may be needed to fully understand the potential consequences of snooze button habits on our well-being. Along the way, Matt sprinkles in fascinating tidbits about the history of alarm clocks and shares some unconventional alarm clock designs that add humor and curiosity to the conversation. Whether you're a die-hard snooze button fan or someone on a quest to enhance your morning routine, this episode serves up valuable insights into the science of sleep and waking up.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. 

The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Dr. Eti Ben Simon joins Matt once again this week to continue their AMA session where they bring their vast amount of knowledge and expertise to bear in responding to a variety of listener questions. They begin by delving into the intricate relationship between sleep, hormones, and the female reproductive cycle, providing invaluable insights into women's health. Together, they examine the challenges faced during the perimenopausal and menopausal periods, characterized by erratic hormonal fluctuations and sleep disturbances. Noting that hormone replacement therapy (HRT), particularly bioidentical HRT, has emerged as a potential solution, they also review the controversy surrounding HRT, underscoring the importance of informed choices regarding women's health. 

The complex relationship between sleep and chronic pain is also explored, unveiling the fact that chronic pain, which affects a substantial portion of the population, can profoundly impact sleep quality. The episode also touches upon the intriguing topic of subjective versus objective sleep perception, where individuals' self-assessments of their sleep often differ from objective measurements. This discrepancy has implications not only for those with chronic pain but also for anyone seeking to understand the true quality and impact of their sleep. Our hosts go on to detail the intriguing relationship between psychedelics, ketamine, and sleep, examining developments that may very well open doors to potential therapeutic applications and a better understanding of the mind's mysteries.

Expert responses to the questions on everyone’s mind - this is an episode you simply can’t afford to miss.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. 

The good people at InsideTracker are one of the sponsors of this week's episode. Fora very limited time, InsideTracker is giving you 50% off their bundles. Plus, they’re offering 30% off everything else in their store. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. 

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.