#650: Dr. Matthew Walker, All Things Sleep — How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep
Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school’s Center for Human Sleep Science. Dr. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views.
He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Dr. Walker was awarded the Carl Sagan Prize for Science Achievements. Dr. Walker’s research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. Dr. Walker is also scientific advisor to Oura, a sleep-tracking ring.
Dr. Walker hosts the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.
Resources from this episode: https://tim.blog/2023/01/18/matthew-walker-sleep/
This episode is brought to you by LMNT! What is LMNT? It’s a delicious, sugar-free electrolyte drink mix. I’ve stocked up on boxes and boxes of this and usually use it 1–2 times per day. LMNT is formulated to help anyone with their electrolyte needs and perfectly suited to folks following a keto, low-carb, or Paleo diet. If you are on a low-carb diet or fasting, electrolytes play a key role in relieving hunger, cramps, headaches, tiredness, and dizziness.
This episode is also brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.
Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.
This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system.
Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and ten free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.
[05:55 ] Sleep and Alzheimer’s disease.
[19:55 ] What causes the decline of deep sleep as we age?
[24:36 ] Are there any known species that don’t require sleep?
[29:15 ] Brain stimulation for more deep sleep, less insomnia.
[41:01 ] Tips for better sleep without laboratory budget or access.
[51:45 ] Ideal types of exercise for promoting deep sleep.
[53:51 ] Matt’s updated thoughts on caffeine and sleep.
[1:11:12 ] Cannabis (CBD, THC, CBN) and sleep.
[1:30:18 ] A crowdsourcing request of listeners.
[1:36:17 ] If the bed’s a-rocking…
[1:41:45 ] The Da Vinci Code magic sleep device.
[1:46:04 ] DARPA innovation.
[1:46:32 ] Ensuring proper function in the glymphatic system.
[1:50:42 ] Psychedelics and sleep.
[2:01:20 ] How sleep affects food intake and weight fluctuation.
[2:10:46 ] Orexin, I reckon.
[2:22:11 ] Fainting goats and narcolepsy.
[2:25:36 ] Modafinil.
[2:30:32 ] How sleep medications affect sleep quality.
[2:36:16 ] Trazodone.
[2:46:26 ] Perilous polypharmacy.
[2:49:04 ] Pregabalin and gabapentin.
[2:54:33 ] The psychological value of emergency sleep medicine for insomniacs.
[2:58:16 ] CBTI and the balancing role of pharmacology.
[2:59:56 ] Parting thoughts and what to expect from a future round two.
Sign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.
For transcripts of episodes, go to tim.blog/transcripts.
Discover Tim’s books: tim.blog/books.
YouTube: <a href="https://www.y